Lettuce Eat Plants

If you’re a burger and fries kind of girl, you might be wondering about all the plant-based foods fuss. Maybe the idea is a total turn-off. No worries. You can keep your meat, and eat it, too.

In the simplest terms, following a plant-based diet means you eat foods that come from plants – fruits, veggies, nuts and seeds, oils, whole grains, legumes and beans.

It doesn’t mean you must morph into a vegetarian or vegan. At least, not unless you want to. If you still want your meaty street tacos and whole-milk lattes, go for it. Just have them in moderation. The general idea is to eat more plant-based foods overall.

The Mediterranean diet is a great example. Its foundation is plant-based foods, yet you can eat fish, poultry, eggs, cheese and yogurt a few times each week, with meat and sweets less often.

Why Should I Do This?

The health benefits are awesome. Research on plant-based diets has found they can reduce the risk of:

• Colon, breast and prostate cancers
• Depression
• Diabetes
• Heart disease
• Metabolic syndrome

Plant-based diets also help you manage your weight and keep you in at the top your game mentally and physically.

If you’re concerned about missing out on essential nutrients, there’s no need to worry. Plant-based foods offer plenty of protein, fats, carbs, vitamins and minerals, and fiber.

Ease Into It

• Add whole grains in the a.m. Build a base with oatmeal, quinoa, buckwheat or barley; add in nuts or seeds, and fresh fruit
• Choose good fats. Try adding olive oil, olives, nuts/nut butters, seeds and avocados
• Eat your veggies. Fill half your plate with colorful vegetables at lunch and dinner; eat them as a snack with hummus, salsa or guac
• Eat smaller portions of meat. Try meat as a garnish versus the main meal
• Go full-on vegetarian at least once a week. Some people honor Meatless Monday, but you can craft meals around beans, whole grains and vegetables any day of the week.
• Go green. Eat kale, collards, Swiss chard, spinach and other leafy greens each day; steaming, grilling or stir-frying them seals in flavor and nutrients.
• Make a salad your meal. Start with romaine, spinach, Bibb or red leafy greens; add other veggies, fresh herbs, beans, peas or tofu.
• Eat fruit for dessert. Berries, an apple or any other fresh fruit can satisfy your sweet tooth.

Dining Out in KC

If food prep isn’t your jam, Kansas City has a ton of restaurants that are either 100% plant-based or that have plenty of yummy options. Check these out.

• Beer Kitchen
• The Bite
• Café Gratitude
• Char Bar
• Joe’s Kansas City Bar-B-Que
• Pirate’s Bone Burgers
• Vietnam Cafe