Plant-Based Diet

A plant-based diet contains vegetables, beans and legumes, fruits, whole grains, nuts and
seeds. It does not include meat, poultry, wild game, seafood, eggs, dairy (milk, yogurt,
cheese) or any other foods that contain these products.

Why Do People Choose a Plant-Based Diet?

• Healthy Body Weight. On average those who follow a plant-based diet weigh
less than those who follow a Standard American Diet (SAD).
• Heart Health. A plant-based diet can help prevent or reverse heart disease, the
number 1 killer of Americans.
• Cancer Prevention. A plant-based diet has been associated with greater
protection against all types of cancer.
• Diabetes Prevention and Management. Plant-based diets have been shown
effective in preventing, managing and treating diabetes.
• Protect the Environment. Plant-based diets are more environmentally
sustainable than diets rich in animal products because they use fewer natural
resources, such as water and are associated with less environmental damage.
• Animal Rights.

What are the Parts of a Plant-Based Diet?

Vegetables

Vegetables are the healthiest foods on the planet. They are naturally low in calories, high
in fiber, and high in nutrients. Green leafy vegetables are essential for optimal health and
you should eat them every day. Vegetables should be the basis of your diet.

• Artichoke • Garlic • Zucchini

• Arugula • Kale
• Asparagus • Mushrooms
• Beets • Okra
• Bell peppers • Onions
• Broccoli • Potatoes
• Brussels sprouts • Rhubarb
• Cabbage • Romaine Lettuce
• Carrots • Spinach
• Cauliflower • Summer squash
• Celery • Sweet potatoes
• Collard greens • Tomatoes
• Cucumber • Turnip greens
• Eggplant • Winter squash

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Beans and Legumes

Beans are a great source of healthy protein and carbohydrate. They contain lots of fiber
and resistant starch, which help fill you up and prevent you from absorbing 100% of the
calories in beans. Canned beans are ok – look for low-sodium and reduced-sodium
options.

• Adzuki • Dark red kidneys • Fava beans

• Black beans • Great northern • Navy beans
• Black-eyed peas • Light red kidneys • Soy beans
• Cannellini • Lima beans (edamame)
• Chick peas • Mung • Lentils
(garbanzo) • Pinto

Fruit
Fruit is an excellent source of fiber, water, vitamins, and minerals. It is a healthy source
of carbohydrates. You should include at least 3 servings of fruit per day. Try purchasing
frozen fruit which is less expensive and won’t go bad.

• Apples • Blueberries • Watermelon

• Bananas • Blackberries • Honeydew
• Oranges • Raspberries • Nectarines
• Kiwi • Grapefruit • Peaches
• Pineapple • Grapes • Pears
• Strawberries • Cantaloupe • Plums

Whole Grains
Whole grains are a great source of fiber and are satisfying and filling. Whole grains that
are in their natural form contain the most nutrition and fiber. Enjoy these whole grains
alongside different beans and vegetables.

• Oats • Amaranth • Wheat berries

• Brown Rice • Kamut • Spelt
• Quinoa • Kasha • Teff
• Barley • Millet
• Bulgur • Rye berries

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Other Grains

Processed grains can contribute to nutrition and fiber however to a lesser extent. When
buying these products make sure the first ingredient is whole grain or whole wheat and
there is at least 3 g fiber per serving.

• 100% whole wheat bread, tortillas, English muffin

• 100% Whole grain crackers
• Unsweetened Cereals

Refined grains are highly processed and often are stripped of their nutrition and fiber.
Avoid these foods as much as possible.

• White bread, tortillas, bagels and crackers

• Sugary cereals
• Candy bars, snack cakes, pastries and cookies
• Sugary breakfast and granola bars

Nuts and Seeds

• Nuts and seeds are the best sources of fat because they also provide fiber, vitamins, &
minerals. The eating of nuts is associated with longevity.
• Eat as a snack, sprinkle on salads, add to smoothies, or use as a base to make your
own healthy dressings.
• Aim for 1-2 ounces of nuts daily.
• A 1 ounce serving is 20-24 almonds, 10-14 walnut halves, 18-20 pecans, 16-18
cashews, 30-34 peanuts, 2 Tbsp. peanut butter or any nut butter.
• Flaxseed, chia seeds, and walnuts are particularly good sources of omega-3 fatty
acids.
• Buy ground flaxseed or put flaxseeds or chia seeds in smoothies for greatest
nutritional benefit.

• Peanuts • Cashews • Walnuts

• Peanut butter • Chestnuts • Flaxseed
• Almonds • Hazelnuts • Pumpkin seeds
• Almond butter • Macadamia nuts • Chia seeds
• Pistachios • Pecans • Sesame seeds
• Brazil nuts • Pine nuts • Sunflower seeds

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Alternative Protein Sources

In addition to getting protein from beans, nuts, seeds and certain whole grains and
vegetables, the following protein sources can replace the meat portion of your plate.

• Tofu is made from cooked soybeans. It has a mild nutty taste that takes on the
flavor of the food with which it’s cooked. Firm and extra-firm tofu are good
replacements for meat dishes. Silken tofu is great for adding to soups, sauces and
smoothies. Pre-baked flavored tofu is a quick option which can be added to salads
and meals.

• Tempeh is a soybean patty made by fermenting cooked soybeans. It has a nutty

flavor and a firmer texture than tofu. It quickly absorbs the flavors of which it is
cooked. You may also find tempeh pre-marinated and in strips which is
convenient for wraps, sandwiches, stir-fry, stews or salads.

• Seitan is gluten, the protein portion of wheat. It has a chewy texture like chicken
or turkey. Seitan can be found pre-flavored and a great addition to stews, curries
and roasts. If you have celiac disease or gluten-sensitivity, then you should avoid
seitan.

• Textured Vegetable Protein (TVP) is isolated soy protein with the texture of
ground meat or turkey. It can be used when making chili, stews, meat sauce and
tacos. This is a dry product and takes only a few minutes to reconstitute before
seasoning and cooking.

• Meat Substitutes often called “faux meat” include a large range of products
which imitate the texture and taste of ground meat, bacon, meatballs, sausage,
chicken, chicken patties and more.

Snacks

• Fresh fruit or unsweetened dried or packaged fruit (applesauce, fruit cups)

• Nuts, nut butter, or seeds
• Vegetables (baby carrots, cauliflower, bell peppers, radishes, broccoli, snap peas,
celery) or pretzels with hummus
• Edamame
• Air-popped popcorn, kettle corn (try with nutritional yeast)
• Bars made with only whole ingredients
• Unsweetened cereal with plant-based milk
• Whole grain English muffin topped with avocado and tomato
• See the “Plant-Based Snacks” handout for more ideas!

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Beverages

The best beverage to drink is water. Other healthful options include:

• Unsweetened tea (black, green, hibiscus)
• Carbonated water
• Black coffee

Replace dairy milks with non-dairy milks such as almond, soy, coconut, cashew, rice, flax,
macadamia, or oat.

Choose whole fruits and vegetables over 100% fruit and/or vegetable juices to maximize
your intake of vitamins, minerals and fiber.

Avoid sweetened beverages as they only provide empty calories.

• Soda • Sports Drinks
• Sweet tea • Energy Drinks
• Fruit drinks • Alcohol

How Do You Adopt a Plant-Based Diet?

• Go Meatless One Day a Week. Pick one day of the week to enjoy foods only
of plant origin. You may have heard of “Meatless Monday,” the global movement
to “once a week, cut the meat.” Originally started during WWI, the goal is to
reduce overall meat consumption to promote health of humans and the planet.

• Begin with Breakfast. Make your most important meal of the day plant-based:
• Oatmeal or quinoa with fruits, nuts and seeds
• Green smoothies (leafy greens, vegetables, frozen or fresh fruit, non-dairy
milk, nuts, seeds)
• Unsweetened cereals with non-dairy milk topped with fruit
• 100% whole wheat bread with nut butter and fruit
• Tofu scramble with beans and baked sweet potato home fries

• Plant-Based Until Dinner. Add a plant-based power lunch to your agenda:

• Large salad with your favorite greens, vegetables, beans, nuts, seeds and
fruits with a low-fat vinaigrette dressing
• Vegetable and bean-based soups, stews or chilis
• Veggie wrap with hummus or nut butter and fruit sandwich

• Jump Right In. For those who are ready to go cold “tofurkey” and transition to
a fully plant-based diet, grab this handout and head to your grocery store!

Nutrition and Food Services (07/2019)

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Plant-Based Food Guide Pyramid

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