Planning a plant-based diet

You may be interested in adopting a plant-based diet but feel overwhelmed by the changes involved. After all, you may have been eating meat throughout your life. But transitioning to a plant-based diet can be a gradual process, starting with small changes like incorporating more vegetables and plant proteins into your meals while slowly reducing animal products.

The key to eating a balanced, healthy plant-based diet is to include a variety of plant-based foods at each meal. Choose from these key plant-based food groups at each meal, no matter what your eating style.

Plant proteins. From pulses (beans, lentils, peas) to soy foods (edamame, tempeh, tofu, soy milk) to seitan (made from wheat gluten, a protein) to nuts and seeds, plant protein food groups offer important nutrients beyond protein. These plant protein food sources also contain stores of fiber, healthy fats, vitamins, minerals and phytochemicals.

Think of a savory loaf made with beans and walnuts, a hearty bean stew with vegetables, cubes of tofu in a mushroom sauce with pasta, or a plain, simple PB&J sandwich. Aim for a good source of protein at each meal and snack.

Whole grains. Plump, crunchy grains of barley, Kamut, and wild rice are examples of whole grains, which include the germ (the embryo for the plant), endosperm (the food store for the embryo), and outer layer of bran.

These fiber-rich grains have a lower glycemic index than refined grains; thus, they have a gentler impact on blood glucose levels and increase satiety (that sense of fullness). In addition, these healthy grains are rich in protein and essential vitamins, minerals, and phytochemicals. The average person should eat about six servings of grains per day, and at least half should be whole grains.

Vegetables. A rainbow of vegetables—leafy greens, carrots, tomatoes, cucumbers, summer squash, asparagus—offer rich rewards of vitamins, minerals, and fiber and high levels of phytochemicals, all for a very low calorie and carbohydrate load. These foods should be the foundation of a healthy plant-based diet. Try to consume two to three cups per day.

Fruits. Colorful, naturally sweet fruits, including peaches, pears, berries, melons, mangos, grapes, and cherries, are also high in phytochemical levels, as well as vitamins, minerals, and fiber—all for a moderate level of calories.

Naturally occurring sugars found in fruits are not linked with the negative health outcomes you find with diets high in added sugars, which have been found to increase risk of cardiovascular disease and diabetes. Try to fit in one and a half to two cups per day.

Plant fats. Unsaturated plant fats, including monounsaturated fats (in olives, olive oil, avocados, nuts, and seeds) and polyunsaturated fats (in vegetable oils, nuts, and seeds) are linked with heart health.

The recommended intake of fat is 20% to 35% of total calories, or about 44 to 77 grams per day. If you include a daily serving of whole plants rich in healthy fats, such as olives, avocados, nuts, and seeds, as well as a moderate amount of healthy oils like olive oil in cooking, you'll reach that goal.

To learn more about ways to diversify your diet, purchase Plant Based Eating, an Online Guide from Harvard Health Publishing.

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