Bartlett Regional | House Calls | Winter 2019

LIVING HEALTHY 12 House Calls Winter 2019 The POWER of plant-based foods Is meat the main attraction on your daily menu? Well, there’s a case to be made for putting produce, grains and other plant-based foods front and center on your plate. Building a healthy diet around plant-based foods may help ward off chronic health problems—from obesity to certain cancers and heart disease. Now, that doesn’t mean you have to go vegetarian or vegan (though either can be good for you) to reap these potential rewards. A modest amount of lean meat is still a healthy choice, as long as your focus is mostly on veggies, fruits, grains, nuts, beans and other plant foods. To get started: Make one day meatless. There’s a movement called Meatless Mondays. But you can reserve any day of the week for meat-free meals. Try black bean burritos; lentils and wild rice; a dinner salad topped with garbanzo, kidney or red beans; or spaghetti with tomato sauce—just hold the meatballs. Veg out on veggies. Raw vegetables—such as broccoli, carrots and cauliflower—are crunchy classics. But give some greens a go too. Consider kale, chard or collards. Roast them or stir-fry them. Or add them to pizza or pasta primavera. Nibble on nuts. With their protein and fiber, nuts are a filling meat substitute, a crunchy topping for salads or a handy snack. Just remember: Nuts are high in calories—so a little goes a long way. Flip for fruits. They’re sweet from breakfast through dessert. Mix berries with low-fat yogurt, add apples or mandarin slices to salads, or serve up a side of peaches. Sources: Academy of Nutrition and Dietetics; American Institute for Cancer Research Go for whole grains. Unlike their refined cousins, these powerhouses of the plant world retain the most nutritious parts of the grain. That’s why you should aim to make half your daily grains whole. Look for options like whole- grain breads, pastas and tortillas, as well as brown rice, oats and quinoa.