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Plant Based Diet
Plant based Recipes
What is a plant based diet?
A diet that focuses on only eating foods that come from plants
Imagine a diet where you eat only foods that can be produced naturally (meaning they do not come from
Is it the same as being vegetarian?
No, a vegetarian diet focuses on not eating meats. Eggs and dairy are ok for vegetarians
Can it still meet all nutritional needs?
Yes, typically people are concerned with eating enough proteins. The great news is that protein can be found in other foods, not just meats!
Plant-Based Diet Resources
The Power Plate Method
The Power Plate—grains, legumes, vegetables, and fruit— provides all the nutrition you need. To meet your nutrient needs, make these foods the center of your plate for each meal. It’s important to vary the foods you choose within the food groups because this helps you to cover all your nutritional bases.
Foods To Avoid
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Meats, poultry, fish, eggs (both whites and yolks), and all dairy products (regular and nonfat), including milk, yogurt, cheese, ice cream, cream, sour cream, and butter
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High-fat and highly processed meat and dairy alternatives like veggie sausages and soy cheese
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Fried foods, such as potato chips, french fries, onion rings, tempura, and doughnuts
A Word on Portion Sizes
Provided that you are eating from the Power Plate, you should be able to eat until you are full without worrying about serving sizes. Pay attention to your own hunger cues to tell you when to stop eating. Our bodies tend to know how much food we need. Rather than focusing on calories or portion sizes, focus on high-quality, nutrient-dense meals.
Click the photo below to learn more about the power plate method:
Plant based alternatives
Advantages of a plant based diet
Which foods are not a part of a plant based diet?
Dairy Products
These come from animals or use animal products to be made.
Examples: Milk, yogurt, cheese.
Eggs
Although these are not meats, they do come from an animal.
Meats & Poultry
Meats and poultry are also animal products and are not a part of the plant based diet.
Refined Grains
Refined grains are not the true form of a grain
Sweets
Pastries and sweetened beverages
These contain sugar that is added in, not in a natural form. many pastries also contain animal fats
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