The Key To Plant-Based Eating

Delicious Vegetarian Foods

The rise of plant-based nutrition has recently been a topic gaining popularity. With the release of documentaries like Game Changers and books such as Forks over Knives, along with athletes switching their diets towards plants, many individuals are curious about transitioning into this lifestyle choice. To help you achieve success, we have an exclusive trick up our sleeves when it comes to eating plant-based foods!


Nutrition experts worldwide agree that the lack of fruit and vegetable consumption is a significant contributor to both obesity epidemics as well as chronic diseases related to poor dietary habits. Only about 15% meet daily recommendations for fruits, while even fewer (just under 10 percent) consume enough veggies, according to some studies conducted on our population. This issue must be addressed if we hope to improve overall health outcomes across all communities nationally. By promoting better-eating choices through education campaigns or policy changes - such as making fresh produce more accessible at affordable prices- we can take steps towards improving public health standards today!


The key to successful plant-based eating is straightforward. You simply incorporate more vegetables, fruits, nuts, whole grains, and legumes into your current routine! It's that simple!


Plant-based eating is primarily about adding more fruits, vegetables, nuts, whole grains, and legumes into your diet rather than just focusing on taking away certain foods.  Maximize your nutrition by adding foods in rather than taking things out.  This may make it easier to transition to a healthier diet.  If you choose to eat meat occasionally, you can start moving towards a plant-based diet by adding nutritious food.  Make a point of focusing on incorporating plant-based foods into your meals as often as possible. This approach means that most of what ends up on your plate will come from plants - which usually translates into lots of fresh produce! This one key move will help you to make a significant impact in the direction of improved nutrition.  So don't be afraid: try experimenting with new recipes featuring these nutritious ingredients today!


According to a World Health Organization (WHO) report, consuming at least 400 grams of fruits and vegetables daily can help prevent chronic diseases such as diabetes, heart disease, cancer, or obesity. To give you an idea about portion sizes, one medium-sized potato weighs around 150g while a small kiwi is approximately 75g in weight; similarly, one apple measures roughly 150g when it's medium-sized. By incorporating these healthy food choices into your daily routine, you could take proactive steps towards better overall wellness!


While physical activity is important for maintaining overall health and wellness levels, nutrition plays an even more significant role in preventing obesity. Many people struggle with understanding what they should eat or avoid due to label confusion - this leads them down a path of unhealthy eating habits that contribute significantly towards weight gain over time. A balanced diet with various food groups and moderation can help combat these issues effectively. Don't let poor choices take away from your quality of life!


Enjoy!  John Torquato, MD


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Photo of John Torquato MD John Torquato John Torquato, MD is a Board Certified Family Practice Physician. He has offices in Hayden Idaho and Spokane Washington. His passion is lifestyle medicine with the purpose of finding and correcting the root causes of disease and to bring health, happiness and peace to his patients.

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