Tips for Eating Plant-Based

Diets that are primarily plant-based have been shown to help lower the risk of cancer as well as reduce the risk of recurrence. The evidence is clear that this eating pattern contributes to a healthy weight which is the most important modifiable factor for reducing the risk of cancer progression.  

Plant-based diets are composed of primarily whole-grains, vegetables, fruits and other plant foods that are packed with fiber, nutrients and phyto-chemicals. Many of us are more accustomed to a vegetables-on-the-side approach, with meat being the star of the meal, however its time to change our perspective and focus on plants. 

Here are some helpful tips to eat more plants:

  • Begin by cooking a vegetarian meal 1-2 nights per week; try this link for a few meatless meal ideas https://www.aicr.org/healthyrecipes/  
  • At lunch and dinner, start by filling half of your plate with vegetables. You’ll notice that you have less room for meat and refined carbohydrates.  
  • Experiment with trying a new vegetable every week. Vegetables are versatile and can be steamed, stir-fried, grilled or eaten raw to taste differently. 
  • Change the way you think about meat – put a smaller amount on your plate and consider it a garnish instead of a centerpiece. 
  • Don’t forget about healthy fats – olive oil, nuts, nut butters and avocados are healthy options and will help to keep you feel satiated longer. 
  • Build a meal around a salad. Fill a bowl with salad greens such as romaine, spinach, arugula, or red leafy greens and then add an assortment of other vegetables along with fresh herbs, beans, peas, or tofu. 
  • Eat fruit for dessert. A delicious bowl of strawberries, a juicy peach, or a refreshing slice of watermelon will satisfy your craving for a sweet bite after a meal. 
  • Use a variety of recipe resources for plant-based inspiration. Some of our favorites include: Oh She Glows, Forks Over Knives, The Spruce Eats and Love and Lemons.