5 Ways to Be Healthier with a Plant-Based Diet

I ate healthy. But I knew I could do better.

I ate a lot of whole grains, fruits, vegetables, lean meats and reduced-fat dairy. Could I, however, reach the next level of healthy eating? Could I ditch processed foods, most animal products and oil?

Challenge accepted. I tried a whole-foods, plant-based diet. The diet is linked to health benefits, including a reduced risk of heart disease and diabetes.

What is a plant-based diet?

A whole-foods, plant-based diet focuses on choosing mostly whole, minimally processed foods that come from plant-based sources. This includes fruits, vegetables, nuts, seeds, whole grains, beans and legumes. It also excludes added sugars, white flour, and processed oils. Many view this way of eating as a lifestyle, rather than a diet.

When I tried a plant-based diet, I didn’t radically alter what I ate. Rather, I just made some simple tweaks.

Make it easy

First, I stocked up on beans, vegetable broth, unsweetened almond coconut milk, sweet potatoes and whole grains such as quinoa. Keeping a supply of plant-based options at home helped make healthy choices easy choices.

Mental Prep

Next, I didn’t focus on what I couldn’t eat. Instead, I focused on the new delicious meals I got to try. Looking for some inspiration? Check out this recipe for grilled tofu skewers with a pineapple teriyaki sauce.

Ease into change

Making changes to what you eat can be a daunting task. So each week, I decided to cut back on one meat-based feast. I also gradually introduced replacements, like drinking almond milk instead of cow’s milk.

Keep Grandma’s Recipe

Eating a plant-based diet doesn’t mean saying goodbye to your comfort foods. Instead, I made small tweaks to favorite family recipes by adding veggies, beans or different grains.

Self-help

Finally, I checked out online resources for help and ideas. Check out USDA.gov for a list of plant-based resources.

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As a bonus, I fell in love with this recipe. Try it. I hope you like it, too!

Cooking light salad

Print Recipe
Cooking Light Salad
Prep Time 30 minutes
Cook Time 40 minutes
Servings
Ingredients
Prep Time 30 minutes
Cook Time 40 minutes
Servings
Ingredients
Instructions
  1. Combined the bulgur and boiling water in a large bowl. Cover and let stand for 30 minutes. Stir in the figs and remaining ingredients. Cover salad and chill thoroughly. Serving size: 1 cup
Amanda Shanahan

Amanda Shanahan

Corporate Wellness Program Manager at Excellus BCBS
Amanda is a native of the City of Syracuse where she stills lives with her high school sweetheart/husband, two teenagers, and dog.Growing up with a large vegetable garden and yard full of fruit trees, Amanda's love for healthy eating and living began early in life. She loves to travel, read, try new fitness classes and equipment, and spend time with her kids.Amanda is a registered dietitian and Corporate Wellness Program Manager with Excellus BlueCross BlueShield.
Amanda Shanahan

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