There is a strong chance that you have heard the phrase “Plant-based diet”. What does that mean?

Having a plant-based diet does not necessarily mean that you are vegan or vegetarian. You can still have meat and dairy while maintaining a plant-based diet. The shift that occurs when switching to a plant-based diet is pretty straight forward: eat more plants. Eating more plants can mean eating more fruits and vegetables but it also includes nuts, oils, grains, and beans.

The evidence shows that making the shift to a plant based diet reduces the risk of heart disease, metabolic syndrome, diabetes, cancer, depression, and improved long-term mental and physical function.

Here are some tips from the Harvard Health Publishing on how to start a plant-based diet:

1. Eat loads of veggies
   • Fill at least half your plate with vegetables; pair them with your favorite dip. If you love dipping your raw veggies in ranch, try this Vegan Ranch Recipe!
2. Redefine how you think about meat  
   • Meat is no longer the centerpiece of your meal, think of it as more of a side dish.
3. Eat good fats
   • Olive oil, olives, nuts and nut butters, and avocados are a great place to start!
4. Cook one vegetarian meal per week
   • Build this meal around beans, whole grains, and lots of veggies.
5. Whole grains for breakfast
   • Oatmeal, quinoa, buckwheat, or barley along with some nuts and fruit make for a quick and nutritious start to your day.
6. Green is ALWAYS good
   • Any leafy greens, such as kale, collards, swiss chard, or spinach, are essential to getting key nutrients in your diet.
7. Start with a salad
   • Get started with those leafy greens and add whatever vegetables, herbs, beans, or protein to it you would like.
8. Finish with fruit
   • If you like something sweet to finish off your meal, try grabbing some watermelon or an apple for dessert to satisfy your sweet tooth.

This is not a post to push you towards a vegetarian or vegan or pescatarian or any other variety of diets. Having a plant-based diet does not mean that you have to restrict what you eat to only a certain list of foods. A healthy plant-based diet is just about more of the good stuff, and less of the not so good stuff. You can still enjoy cheese, and chocolate, and whatever other guilty pleasure food you love to indulge in. Making intentional, nutrient-based choices about what you put in your body is the focus of a plant-based diet.