Are you curious about the benefits of plant-based eating? A plant-based lifestyle can improve health and boost energy. Plant-based does not always mean giving up all animal products. The US Dietary Guidelines for Americans (DGA) recommend healthy eating patterns that emphasize fruits, vegetables, whole grains, and plant-based proteins as part of a balanced diet. Also, the DGA and organizations, like the American Heart Association and American Cancer Society, highlight that plant-based eating patterns can do the following:
- Reduce the risk of heart disease, type 2 diabetes, and certain cancers.
- Support healthy weight management.
- Provide more fiber, vitamins, and minerals than the average American diet.
Types of Plant-Based Diets
There are several plant-based diets that fit different approaches. Two DGA-recognized options include the Mediterranean and Vegetarian Pattern diets. The Mediterranean diet emphasizes fruits, vegetables, whole grains, beans, seafood, and olive oil. The Vegetarian Pattern diet includes dairy and eggs, while emphasizing legumes, soy, nuts, seeds, and whole grains. Other plant-based approaches that can align with these guidelines when carefully planned include the following:
- Pescatarian. Includes fish and seafood as primary animal proteins.
- Flexitarian. Mostly plants with occasional meat or poultry.
- Vegan. Excludes all animal products. Nutrients such as vitamin B12, vitamin D, calcium, and iron may require additional attention.
Getting Started
Shifting to a plant-based diet does not have to be overwhelming. Try the following options to get started:
- Fill half your plate with vegetables and fruits.
- Cook a meatless meal once a week.
- Swap beans or lentils for ground beef in tacos or chili.
- Choose healthy fats like avocados, nuts, and olive oil.
- Explore whole grains such as oats, brown rice, or quinoa.
Simple Meal Ideas
- Black-bean tacos with salsa and avocado.
- Quinoa salad with chickpeas and roasted vegetables.
- Whole-grain pasta with marinara and roasted vegetables.
- Overnight oats with fruit and chia seeds.
Key Nutrients to Consider
- Iron. Helps carry oxygen in the blood. Found in beans, lentils, nuts, and fortified cereals. Pair with vitamin C-rich foods (citrus or peppers) to boost absorption.
- Zinc. Supports the immune system and wound healing. Found in beans, lentils, nuts, and fortified cereals.
- Vitamin B12. Supports healthy nerves and red blood cells. Found naturally in animal foods, such as dairy, eggs, fish, poultry, and meat. For those limiting animal products, look for fortified plant-based milks, cereals, or nutritional yeast or consider a supplement.
- Vitamin D and calcium. Keep bones and teeth strong. Found in dairy or fortified alternatives.
- Protein. Builds and repairs muscle and tissues. Good options are beans, tofu, eggs, Greek yogurt, nuts, and seeds.
More Information
Plant-based eating is flexible, affordable, and accessible. By following the DGA, even small changes—such as adding more vegetables to your lunch or choosing a meatless dinner—can make a big impact on your health. For more information, visit the helpful resources below:
- American Cancer Society Guideline for Diet and Physical Activity
- American Heart Association Diet and Lifestyle Recommendations
- US Department of Agriculture Dietary Patterns
PHOTO: Close-up of a woman serving vegan tacos. Female hand cooking Mexican tacos on kitchen. (iStock │ #1241879697 – alvarez)
