• The Nourished Way

How to Eat More Plants

Ok, everyone can eat more plants. Yes, you. And maybe even me.


Why should you eat more plants? Well, for starters, whether you follow a plant-based diet or not, eating more vegetables, fruits, grains, and nuts can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower the risk of digestive problems, help balance blood sugar, reduce the risk of depression and stabilize weight. Are you sold yet?


Let's have a quick reality check, shall we?


The USDA recommends 5-9 servings of fruit and vegetables per day. Think you're getting there? You probably aren't. On average, only 14 percent of American adults consume at least 2 servings of fruit and at least 3 servings of vegetables daily.


What is exactly is a serving? Here are some examples.


Alright, before you start thinking this is overwhelming, here are some easy ways to incorporate more plants throughout your day that you might not have thought of.


Veggies with breakfast - Yah, just trust me

  • Add shredded zucchini, carrot, or cauliflower rice in oatmeal - add some cinnamon and you wont notice I promise

  • Veggie omelet or tofu scramble (seriously, throw anything you want in here)

  • Breakfast Salad (check these out!)


Plants + Dip - It still counts even if you cover it in dip

  • Especially in summer - consider this a no heat dinner

  • Any fruit + nut/granola/seed butter

  • Any fruit + plant-based yogurt + cinnamon or cardamom


Smoothies- this one is a super-easy way to pack in a lot

  • Add frozen cauliflower rice or broccoli - you won't even know they are there

  • All the fruit (banana, berry, frozen mango & pineapple)

  • Leafy Greens - spinach is pretty neutral if you're hesitant about flavor


Veggie Swaps - No I don't think cauliflower = rice

  • Maybe try adding cauliflower rice to your regular rice

  • Try kale or cauliflower gnocchi

  • Veggie zoodles (zucchini, sweet potato or carrot)


Just add more - what are you already eating that could use more veggies?

  • Add zucchini, sauteed spinach + onion to your pasta or lasagna

  • Sneak it into sauces (see my spinach pesto)

  • Snacking on veggies? Try something new or add more to your salad or roast something new


Swap Grains - Yes grains are plants but try eating them whole versus processed

  • Yes grains are plants but try eating them whole versus processed

  • Oatmeal or quinoa porridge for breakfast

  • Brown rice for dinner


Plant Fats - Plant-based fats have a lot of benefits compared to saturated animal fats

  • Add nut butter instead of butter

  • Throw hemp seeds and flax in your oatmeal and smoothies

  • Make some chia pudding - and better yet - top it with some fruit!



So there you go - now you have no excuse to not get at least one more serving of plants in your diet, starting tomorrow.


Shoot me a message if you need any help with figuring out a way to make this happen - I'd love to work with you!


#nourishedwaynutrition #plantbased #eatmoreplants #wellness #nutritionist

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