{"id":4951,"date":"2018-04-11T00:00:00","date_gmt":"2018-04-11T00:00:00","guid":{"rendered":"https:\/\/prd-www.mccdn.io\/vitals\/?p=4951"},"modified":"2023-06-29T21:38:40","modified_gmt":"2023-06-29T21:38:40","slug":"how-to-plant-forward-eating-diet","status":"publish","type":"post","link":"https:\/\/updates-www.mccdn.io\/vitals\/how-to-plant-forward-eating-diet\/","title":{"rendered":"How to move to a \u2018plant-forward\u2019 diet","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"

By Roxanne Cooke<\/strong><\/p>\n

I\u2019ve been vegetarian for 7 years \u2014 I don\u2019t eat meat or seafood \u2014 and while it was the right choice for me, I\u2019m well aware it\u2019s not for everyone.<\/p>\n

Giving up meat entirely comes with its share of challenges and inconveniences. Fewer dining options and more scrutiny when it comes to labels and menus, for instance.<\/p>\n

But it has also opened me up to delicious foods and cuisines I may not have explored otherwise. I\u2019m also in good health and rarely get sick.<\/p>\n

Vegetarians tend to have lower cholesterol levels, blood pressure and rates of hypertension and type 2 diabetes, plus healthier weights and lower overall cancer rates, according to the Academy of Nutrition and Dietetics.<\/p>\n

If you want to work your way toward some of these health benefits but not quit meat entirely, try what\u2019s called a \u201cplant-forward\u201d or \u201cplant-centric\u201d diet in which you cut back on meat and increase your intake of veggies and plant proteins.<\/p>\n

You won\u2019t be alone \u2014 according to Nielsen data, one-third of consumers are actively trying to incorporate more plant-based foods into their diet.<\/p>\n

Plant-forward diets emphasize foods such as produce, whole grains, beans, legumes, soy foods, nuts and seeds, plant oils and herbs and spices \u2014 ingredients we sometimes ignore when we eat a meat-centric diet.<\/p>\n

\u201cEating a plant-centric diet means opening yourself up to more possibilities,\u201d says wellness nutritionist Bev Utt, with the MultiCare Center for Healthy Living.<\/p>\n

Here are tips from Utt about how to make the transition to a plant-forward diet.<\/p>\n

1. Experiment with healthy plant proteins<\/strong><\/p>\n

Protein comes in both animal and plant sources. And getting enough protein isn\u2019t as difficult as we tend to assume<\/a>. Most Americans get twice the recommended amount of 46 grams a day for women and 56 grams for men.<\/p>\n

When it comes to plant sources of protein, you\u2019re also consuming less fat. Beans have\u00a0similar amounts of protein per ounce as meat, Utt says, without all the saturated fat you\u2019d find in meat.<\/p>\n

Try incorporating some of the proteins listed below into your meals where you\u2019d normally serve meat, or if you\u2019re feeling adventurous, look up new recipes. Legumes can be used to make chili, soup, hummus and veggie burger patties, for example.<\/p>\n