Nutrition Tips: Adding More Plants to Your Diet


Are you considering a shift towards plant-based eating for your health, budget, or the environment? Embracing more plant-based meals in your diet has numerous benefits, and the best part is, you don’t have to give up meat entirely!

Plant foods include whole grains, fruits, veggies, legumes, nuts, seeds, and healthy oils. They’re rich in fiber and phytonutrients, which are natural compounds found in plants. Diets that include more plant foods can help lower blood pressure, cholesterol levels, and can help keep your brain, heart, and gut stay healthy.

Here are some practical tips, from our registered dietitians, to help you effortlessly incorporate more plant foods in your diet:

  1. Boost Protein: Since plants are lower in protein compared to meat and dairy products, make sure you’re adding protein-rich plant foods like lentils, chickpeas, quinoa, beans, nuts, seeds, and tofu in every meal and snack.

  2. Frozen Convenience: Keep frozen fruits and vegetables on hand for easy additions to smoothies, soups, stews, casseroles, or as side dishes.

  3. Canned Legumes: Stock up on canned legumes such as beans, lentils, and chickpeas. Look for low-salt or no-salt varieties, and always rinse them in water before eating.

  4. Plant-Powered Snacks: Get creative with plant-based snacks, like carrots with hummus, cucumber with bean dip, and nuts or seeds paired with fresh fruit.

  5. Supplements: If you’re reducing meat and dairy, consult your doctor or dietitian about essential supplements such as vitamin B12 and calcium to meet your nutritional needs.
Project Angel Heart’s registered dietitians, Astrid De la Cruz (left) and Zachary Hedden.