10 Strategies to

EAT MORE PLANTS

One of the most powerful ways to improve your health, boost your energy, and reduce your risk of chronic disease is simply to eat more plants. Research has proven over and over again that adding more vegetables, fruits, whole grains, nuts, seeds, and herbs to your diet is a powerful way to improve your healthspan and take care of your body for the long haul.

The good news is that you don’t have to overhaul the way you eat to see a real difference. Start small! Replace the meat in your favorite soup with lentils or beans, or make a stir fry where the veggies are the star of the show. Here are 10 simple strategies to help you get more plants into your day…

1. One. Meal. At. A.Time. Begin with the end in mind, but remember that successful change comes over time, in small bites, with a healthy diet of small victories that become habits. You will get there. And it’s more likely you will reach your goal when you focus on the meal in front of you. Maybe for you one plant-based meal a week is a great place to start. Then gradually step it up. Approach each meal as an opportunity.

    

2. Cut it out. Plant-based eating is not just about adding plants to your diet. It’s also about replacing or eliminating foods that don’t serve our bodies. A successful approach for many is to identify a food to eliminate and step it up from there. For example, if your diet is heavy with processed foods, consider eliminating them first, then move on to replacing meats — over time. Nothing breeds success like success. See number 1.

    

3. Out of sight, out of mind. If it’s not in your kitchen or pantry, chances are you won’t resort to breaking your plant-centric habits. In other words, remove the foods from your domain that you know don’t fit into your plant-based recipes. Fill your house with the ingredients for healthful, plant-strong eating.

    

4. Plan for plants. Plan your meals ahead of time – the operative idea here being “ahead of time”. When we plan ahead, we’re less likely to buy on impulse foods that don’t serve us. By putting thought into meals and snacks ahead of time, we get one giant step closer to eating plant-based meals and snacks. And, as healthy by-products, we save money and waste less.

    

5. The whole in whole foods. Ever wonder why they’re called ‘whole foods’? One meaning of the word ‘whole’ is complete. Think: whole foods are complete. As is. Nothing added — nothing taken away. It so happens, our bodies need and respond well to a diet rich in whole foods. Eat more whole foods to become whole.

    

6. Adapt your favorites. With a little tweaking, most traditional recipes can be adapted to plant-based alternatives. For example, beans and lentils make great meat substitutes, and there are loads of plant-based milk alternatives available – oat, soy, rice, almond, flax, hemp. Unsweetened is ideal.

    

7. Human-based support for a plant-based transition. Some things require that we go them alone. Luckily for us, making the transition to a plant-strong life isn’t one of them. Committing to wholesome, plant-based eating offers great opportunities to dine with or seek support from like-minded souls. Surround yourself with humans that will cheer you on at the table or from across the plant-filled planet. 

8. Shake it up. Your morning smoothie is one of the most underrated opportunities to get more plants into your day — and you will never taste them. Frozen cauliflower makes your shake thicker and creamier with almost zero flavor. A generous handful of frozen spinach adds iron, calcium, and folate and disappears completely. Shredded zucchini? Basically cheating. Steamed carrots pair beautifully with orange or mango. Cooked sweet potato with vanilla protein powder and cinnamon tastes like dessert. The golden rule: blend your vegetables with the liquid first until completely smooth, then add your fruit and protein. No veggie chunks survive this method.

9. Go global. Some of the world’s most delicious cuisines are naturally plant-forward, and they got that way because the food is incredible, not because anyone was trying to be virtuous. Thai, Indian, Mediterranean, Ethiopian, Vietnamese… these traditions have been building bold, satisfying, plant-rich meals for centuries. Pick a cuisine you love and explore a new recipe. You might discover a dish that becomes a regular in your rotation.

10. Grow something. There is something about growing your own food that makes you want to eat it. A pot of fresh herbs on the windowsill. A tomato plant on the patio. A small container garden with whatever speaks to you. When you grow it, you use it. Homegrown herbs, greens, and vegetables have a way of finding their way into every meal, effortlessly.