Rebecca Scritchfield, MA, RDN, ACSM HFS recently wrote a comprehensive blog post breaking down the three plant-based, healthy eating patterns recommended by the 2015 Dietary Guideline Advisory Committee. Such diets have been shown to reduce the risk of major chronic health conditions we face as a nation.
- A Plant-Based Diet Doesn’t Mean Just Plants: At each meal, pairing plants with 20-30 grams of high-quality protein like eggs, fish, chicken, lean meat, and low-fat dairy can help support healthy muscles and strong bones and keep you feeling satisfied.
- Long Live the Mediterranean Way: This stands as one of the world’s healthiest and tastiest ways of lifestyles. So what is it about this lifestyle that is so protective? Lots of physical activity for one, but also this style of eating thrives on an abundance of fruits and veggies, olive oil, more fish, less red meat and processed foods, and they enjoy their wine in moderation.
- The Pattern on Your Plate: Composing a healthy meal means getting the right balance of proteins, carbohydrates and fats. When planning out your Balanced Plate fill your plate at each meal with one-half fruits and vegetables, one-quarter protein and one-quarter grains or starches. But don’t forget the fat. Studies now show enhanced absorption of nutrients in veggies when consumed with a source of fat, such as eggs or olive oil.