Plants are one of the most important things we can put on our plate (or bowl or glass) and into our bodies. They have powerful nutrients that our bodies need to function, stay healthy, and fuel us properly. What we eat affects us more than most anything else we do. Food is the most powerful intervention that we have. And lucky us- it is one that we have complete control over. Plants: including vegetables, fruits, nuts, seeds and legumes have powerhouses of nutrients, and antioxidants. The only tool you need to start eating healthy is your plate.
It’s all about balance! Use your plate and divide it like this:
- Proteins 25% (animal and plant based)
- Healthy Fats 25% (Oils, avocado, nuts & seeds)
- Colorful plants 50% (veggies, fruits, legumes, & whole grain)
If you notice the healthy fat section is still a lot of plants (avocado, nuts, and seeds). So, 75% of our ideal plate is plants. Now the question is how to eat more plant~ Let’s get started!
A few things to note that I am AGAINST:
- focusing on what NOT to eat
- saying any food is off limits
- demonizing a certain food or group of foods
Research shows that about 90% of Americans do not get the daily recommended number of vegetables and 85% of Americans do not get the daily recommended number of fruits. I would say plants are a great place to start on focusing on what to add to our plates! But how to do it?
1. Planning ahead
One of the reasons that processed foods have become so common is because they are easy to grab. With a little planning though, veggies, fruits, nuts and seeds can be just as easy. Some of my favorite ways to do this are:
- Having fresh fruit out and available like: apples, cuties, and bananas.
- Cut up fresh watermelon, and wash berries so they are easy to grab.
- Set aside time on the weekend or a day off to cut up cucumber slices, carrots, and celery.
- Make a batch of yummy trail mix.
Here are my favorite ways to get more plants at breakfast:
- DIY oatmeal- forget the traditional store-bought oatmeal packs (that are loaded with sugar) and make your own! Here is how I make mine!
- 1/2 cup of oats
- 1 TBL ground flax seeds
- 1TBL chia seeds
- dash of cinnamon
- Add boiling water
- Then add
- 1 scoop of Kachava vanilla protein powder
- 1 spoonful of peanut butter
- Scrambled eggs
- spray pan with avocado oil
- 1/2-1 cup of torn spinach and put in pan
- scramble 2-4 eggs
- sprinkle with cheese
- after they are cooked I add
- diced tomatoes
- sliced avocado
- Protein smoothie
- 8 ounces of water/milk of choice
- 1 scoop of Kachava vanilla protein
- large handful of spinach
- 1/2-1 cup fruit (strawberries, blueberries, cherries)
- 1 spoonful of nut butter
- 1 TBL ground flax seed
- 1 TBL chia seed
- 1/2 avocado
- Chickpea salad Sandwich
- 2 slices of Ezekial thin bread
- chickpea salad (1 can of chickpeas- rinsed and drained, mash slightly, add small amount of mayo, garlic salt, pepper)
- side of veggies- sliced cucumbers, cherry tomatoes, carrot sticks
- Fill your bowl with greens of your choice
- Add veggies
- cherry tomatoes, avocado, sliced cucumbers
- Add protein of choice
- black beans, hard boiled eggs, feta cheese
- Add crunch
- air-fried chickpeas, chopped walnuts, hemp hearts
- Rice bowls
- Add your favorite rice
- brown, white, cauliflower
- Add your protein
- salmon, beans, eggs
- Add veggies
- roasted broccoli or cauliflower, stir-fry mix, corn,
- Add toppings
- Add sauce (optional)
- try this pesto from Cookie and Kate
- Add your favorite rice
- Salmon with veggies
- Salmon with avocado oil and dill in the air fryer
- Roasted Broccoli or Brussel Sprouts
- Side salad
- Sweet potato diced with garlic salt and rosemary
- Black beans and refried beans (or use meat if you like)
- If I use a tortilla I will use corn or Ezekial sprouted tortilla
- Add veggies
- Lettuce, tomatoes, avocado (made into guac or just sliced)
- Sour cream OR Cashew Cream (recipe here by Love and Lemons)
- Cottage cheese (I love this one)
- 1 TBL of flax seed
- Sliced almonds
- Veggie tray
- Red bell peppers, carrot sticks
- homemade hummus
- hard boiled egg
- Apple and peanut butter
- My favorite type of apple is honey crisp
- add a big spoonful & enjoy!
I would love to hear your thoughts on adding more plants to your diet- what was your favorite meal or snack from my post?
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****My posts are not to be taken as medical advice. Anything I talk about regarding fitness and nutrition, or any other lifestyle changes comes from my own personal experience or my individual client’s experiences, please consult with your personal medical provider or professional for your specific needs.