Plant-based eating is nothing new, but it seems to be more of a trend as we seek ways to improve our health.

Sharon Palmer, RDN, The Plant-Powered Dietitian™, said eating a diet focused on plants can reduce the risk for heart disease, cancer, and type 2 diabetes.

“And there’s another added bonus,” she notes. “Plant-based eaters tend to be slimmer.”

1. “Start your meal with a vegetable-rich soup or salad,” Palmer says. According to a 2007 study published in Appetite, eating vegetable soup 15 minutes before a meal resulted in 20 percent fewer calories being consumed at the meal. Similar results were found when people ate a small salad prior to the meal.

2. Fill your plate with vegetables. “Filling at least half of your plate with veggies during mealtime can help make you feel more satisfied, with fewer calories consumed,” Palmer says.

3. Enjoy a fiber-rich whole grain or legume entrée. Research shows that a diet high in refined carbohydrates (such as refined breads, snacks, and baked goods) may increase the risk of diseases such as type 2 diabetes. “Eating more whole grains and legumes may help lower this risk, as well as lead to weight loss,” Palmer says. “These foods are not only high in fiber, but they displace extra calories found in more energy-dense foods, such as fatty meats.”

4. Get fruity for dessert. You can satisfy your sweet tooth with fruit and consume more phytochemicals, vitamins, minerals, and fiber at the same time. “[It’s] just what the doctor ordered!” Palmer says.
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