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• Plant Based Diets

  • Eating more plant-based foods can significantly decrease the risk of cardiovascular disease, obesity, and diabetes. You don't have to become 100% vegan or vegetarian to adopt this lifestyle. Some easy ways to integrate a plant based diet is by eating meat only one time per day, practicing "Meatless Mondays", and replacing recipes with meat with mushrooms, which have a similar and taste texture to animal protein.

  • Benefits

    • Decrease anxiety & tension

    • Decreased risk for cardiovascular disease

    • Decreased risk for diabetes and obesity

    • Increase in a positive mood

    • Increase in energy

    • Decrease in anger and hostility

    • Increase in antioxidants

    • Improved digestion

• Hydration

  • Many Americans do not drink enough water on a daily basis. With many alternative liquids, such as soda, juice, and alcohol, it's easy to become dehydrated. Below are some tips on how to stay hydrated, and the benefits of proper hydration!

    • Water helps prevent dry mouth

    • Water promotes a healthy blood composition

    • Water allows for proper perspiration, which keeps the body core temperature at 98 degrees

    • Water helps keep the skin elastic and youthful

    • Water helps prevent muscle cramps

    • Water helps remove toxins from the body

    • The body is ~55% - 75% water

    • Try drinking a glass of water every morning when you wake up, and every evening when you go to sleep

    • Instead of drinking 100% juice, try diluting the juice with 50% water

    • Avoid soda as much as possible

    • A good alternative to sports drinks is coconut water

    • Carrying a reusable water bottle can significantly improve water consumption

• Fruits & Vegetables

  • Increased fruit and vegetable intake has a plethora of health benefits. Below are a few benefits, and ideas to increase your consumption

    • Fruits and vegetables are high in soluble and insoluble fiber, which can increase blood lipid profiles

    • Fruits and vegetables have simple and complex sugars, which can satisfy your sweet tooth, improve digestion, and provide sustained energy

    • Fruits and vegetables lower your carbon footprint, since it takes less water and energy to grow than animal products

    • Fruits and vegetables contain unsaturated fats, which can decrease high cholesterol and hypertension

    • Try to make at least 75% of your diet from fruits and vegetables to see an increase in energy and health

• Whole Grains

  • Whole grains are packed with nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium).

  • A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.

  • Whole-grain diets can also improve bowel health by helping to maintain regular bowel movements and promote growth of healthy bacteria in the colon.

• Unsaturated Fats

  • These fats help reduce the risk of high blood cholesterol levels.

  • Unsaturated fats are liquid at room temperature

  • Great sources of unsaturated fats are nuts, avocados, and fish

• Plant Protein

  • It doesn’t matter which type of diet you follow, the addition of legumes, nuts, and seeds gives you a nutritional advantage.

    • Beans, peas, nuts, seeds, soy, and lentils, are some of nature’s treasures. They are a powerhouse of good nutrition, a good source of plant protein, loaded with disease fighting phytonutrients, cholesterol-lowering fiber, and naturally low in cholesterol and sodium.

    • A diet focusing on plant-based protein sources can be beneficial for helping to prevent diabetes, cardiovascular disease, and mortality, explained Harvard professor, Frank Hu, MD, Ph.D., during a recent educational session at the Academy of Nutrition’s annual meeting in Atlanta.

    • Adults need between 46 and 56 grams of protein daily, approximately 10-35 percent of calories.

    • When cutting calories, it is essential to load up on healthy foods. Adding plant protein is a strategy that may help to get weight loss results.

    • Plant proteins are digested slowly which keeps you satisfied longer so you can cut calories.

• Plant Nutrition & Recipes

  • Nutrition

  • Recipes

• Sources

  • https://nutritionfacts.org/topics/plant-based-diets/

  • https://www.onemedical.com/blog/live-well/6-benefits-of-staying-hydrated/

  • https://www.webmd.com/food-recipes/features/reap-the-benefits-of-whole-grains#1

  • https://daa.asn.au/smart-eating-for-you/smart-eating-fast-facts/nourishing-nutrients/the-ins-and-outs-of-unsaturated-fats/

  • https://www.prod-app.uhc.com/health-and-wellness/nutrition/power-of-plant-protein

  • https://www.prod-app.uhc.com/health-and-wellness/nutrition/power-of-plant-protein