Plant-Based Diets

PLANT-BASED DIETS

Plant based diets may have health benefits, such as reducing cholesterol, and the potential to make a positive impact on the environment.

TYPES OF PLANT-BASED DIETS

1) Lacto-Ovo-Pescatarian diet includes dairy, eggs and seafood.

2) Lacto-Ovo diet includes dairy and eggs.

3) Vegan diet includes no animal food (because no animal food is included you need to be careful to get adequate Vitamin B12, iron, calcium, choline and omega-3 fatty acids).

4) Flexitarian diet includes a personal mix and match of the above diets.

TIPS TO INCREASE PLANT-BASED FOOD IN YOUR DIET

It is OK to start slow and try being a Flexitarian.

Start with only one or a few plant-based meals in a week and gradually increase your frequency over time.

Start a meal with a cup vegetarian soup like minestrone or a bean/lentil variety, or add a big salad or 1-2 cups of non-starchy vegetables to your plate.

Try swapping out some or all ground beef in a taco for black beans

Try some plant-based crumbles.

Experiment with using a veggie patty or portobello mushroom for a burger instead of ground beef or turkey.

Use tofu in a stir-fry or in place of eggs at breakfast (tofu scramble).