Can You Put Down that Hamburger?

Being rather homebound with my new hip, I’m catching up on journal reading. And I’m seeing a plethora of information reinforcing my decision to go more plant-based in our diet. This is especially important for baby boomers and seniors, as we’re more and more concerned about chronic diseases.

Mom and dad need to eat foods in high nutrient density.
Eat a variety of brightly colored fruits and veggies for your health!

If it’s good for the heart…
Here’s a quick look at some conditions that can be improved by replacing meat protein sources with plant-based ones.
Brain health. Although research is still inconclusive as to specific foods or nutrients that support brain health, it suggests the benefits of a diet high in fruits, vegetables, whole grains, beans, healthy fats (fish, olives and olive oil, nuts, and seeds), and plant-based protein sources.
Heart health. Decreasing meat intake helps cut down on harmful saturated fats; fruits, vegetables, and whole-grains reduce the risk of high blood pressure and heart disease.
Diabetes. The following dietary changes help in the prevention and management of diabetes: eating whole-grain vs refined carbohydrates; replacing saturated and trans fats with healthier ones from nuts, seeds, avocados, olive oil and olives; substituting meat sources of protein with vegetarian ones.

Nudging into a plant-based diet
Can’t imagine decreasing your meat intake? Wondering how to find non-meat entrees? Think you won’t feel full after eating? Here are some suggestions to start you on your plant-based journey.

1) Begin by decreasing your portion size of meat, especially at dinnertime. A 3-oz serving–the size of a deck of cards–is all that’s needed.
2) Stop building meals around meat; it should only occupy one-quarter of your plate. Half your plate should be filled with fruits and vegetables, the other quarter with whole-grains.
3) Add vegetables into meat entrees, such as grated zucchini and carrots in spaghetti sauce or meatloaf.
4) Look to other cuisines–Mexican, Italian, Greek and Asian–for non-meat ideas.
5) Experiment with plant sources of protein such as pinto or black beans, lentils or nuts.
6) Try Meatless Mondays: designate one day per week when you have vegetarian meals.
7) Concentrate on a variety of brightly-colored fruits and vegetables.
8) Cook with herbs and spices–many of which have antioxidant and anti-inflammatory properties that protect brain.

For more ideas about healthy eating, give me a call!

We can discuss some practical tips and discover if any of my programs or classes are a good fit for you.
If you’d like to schedule that call with me, just CLICK THIS LINK, and let me know in the message that you would like a 1-on-1 call with me right away and I will be in touch to schedule that – oh, and leave me your phone number in there too since email is not as reliable as it used to be! Thanks.


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