Jump into plant-based nutrition

The power of plants

Eating a plant-based diet means filling your plate with fruits, vegetables, whole grains, beans, nuts and seeds. Many people are choosing this way of eating because it can help them feel better, stay healthy and help the planet. Plant-based diets are full of vitamins, minerals and fiber. They are low in calories and unhealthy fats. According to the University of Maryland Medical System, this can lower your risk for heart disease, diabetes and some cancers.

Getting started is easier than you think. You do not have to change everything overnight. Try adding more plants to your meals one step at a time. For example, you can swap meat for beans in tacos or add extra veggies to your pasta. The University of Maryland Medical System suggests making at least 75% of your meals plant-based, especially if you are beginning.

Beans, peas and lentils are excellent sources of protein and provide many nutrients. Whole grains like brown rice and oats help you feel full and give you energy. Dark leafy greens such as spinach and kale are rich in vitamins and minerals. The U.S. Department of Agriculture has lots of tips for building healthy vegetarian meals and ensuring you get everything your body needs.

Staying motivated can be fun. Try new recipes, cook with friends or join a plant-based cooking class. Some people find it helpful to keep a food journal or set small goals, like eating one plant-based meal each day.

Remember, every plant-based meal is a step toward better health. Celebrate your progress and enjoy the tasty foods you discover along the way.