The Power of Plants
A plant-forward diet simply means putting more plant foods on your plate. You don’t have to give up meat completely. Instead, you focus on eating more vegetables, fruits, beans, whole grains, nuts, and seeds, while having smaller portions of animal products. This flexible approach makes it easier to stick with long term.
With some simple planning to ensure you get enough protein, iron, calcium, and vitamin B12, a plant-forward diet can be healthy, balanced, and enjoyable. Small changes—like adding an extra serving of vegetables or swapping beans for meat once or twice a week—can make a meaningful difference over time.
Danielle Townsend, Registered Dietitian/Nutritionist
- One of the biggest benefits is better heart health. Foods like oatmeal, beans, leafy greens, and berries are high in fiber and antioxidants. These nutrients can help lower “bad” cholesterol, reduce blood pressure, and decrease inflammation. Over time, these changes may lower your risk of heart disease.
- A plant-forward diet can also help with weight management. Plant foods are often lower in calories and higher in fiber, which helps you feel full and satisfied. This means you may naturally eat fewer calories without feeling deprived. Many people find they have more steady energy throughout the day as well.
- Blood sugar control is another advantage. Whole grains, lentils, vegetables, and other high-fiber foods are digested more slowly, which helps prevent sharp spikes in blood sugar. This can be especially helpful for people with prediabetes or type 2 diabetes.
- Finally, eating more plant foods is also good for your digestive system. Fiber feeds the “good” bacteria in your gut, which supports regular bowel movements and overall gut health.
With some simple planning to ensure you get enough protein, iron, calcium, and vitamin B12, a plant-forward diet can be healthy, balanced, and enjoyable. Small changes—like adding an extra serving of vegetables or swapping beans for meat once or twice a week—can make a meaningful difference over time.
Danielle Townsend, Registered Dietitian/Nutritionist