Kendall Reagan Nutrition Center encourages Colorado State University to celebrate healthy eating for March’s National Nutrition Month®. This year’s Nutrition Month theme “Eat Right Bite By Bite” is a reminder that each bite you take is an opportunity to influence your health.   

Plant-based meals are growing in popularity as research suggests their positive impact on human health and the environment. Plant foods including fruits, vegetables, nuts, seeds, whole grains and legumes are a good source of fiber, vitamins, minerals and other phytochemicals. These nutrients can help prevent — or decrease the complications related to — heart disease, stroke, obesity, high blood pressure, type 2 diabetes, and many cancers. Dietary guidelines recommend eating five (or more!) servings (cup equivalents) of fruits and vegetables per day to help prevent disease, and most Americans eat half that amount.   

The good news is that it’s not necessary to eat solely plant-based meals to reap these health benefits. In spirit of “Eat Right Bite By Bite”, any plant-focused meal, snack or bite is beneficial. Being “Plant Forward” — the practice of prioritizing plants on the plate — can be a style of cooking and eating that accomodates many different nutritional needs. There are many fast, easy and delicious ways to incorporate more plants into your diet. Remember, every bite counts!     

Action Steps, —Start Simple  

• Plan out your week to include a meatless meal or two. Think Meatless Monday.  
• Rather than planning a meal around a meat entrée, pick a seasonal vegetable to be the star of your plate. Eggplant Parmesan or stuffed peppers can be hearty meatless dishes.   
• Add extra veggies into the meals you already make such as smoothies, dips, pasta dishes, casseroles, soups, tacos, pizza and sandwiches. Frozen chopped spinach is very versatile and can easily be cooked into many savory dishes and smoothies.   
• Get creative with healthy fats like avocados, nuts, and seeds by adding them to stir fry, tacos, and sandwiches.   
• Mix lentils, beans, chopped mushrooms, soy crumbles, or nuts to displace some meat in dishes like burgers, tacos and meat sauce.  
• Spiralize vegetables to add to a pasta dish. Zucchini, carrots, and beets work well with spaghetti.   

Experiment with adding plant-based protein sources to your diet  

• Beans and lentils are inexpensive and a great source of protein.  
• Nuts provide healthy fats, protein, and fiber to keep you feeling full and energized.  
• Soy products like tofu, tempeh, and edamame are great meat replacements.  
• Whole grains have more protein than refined grains.  

  Plant-Forward Meal Ideas   

• Steel cut oatmeal with walnuts and berries  
• Whole wheat avocado toast topped with eggs or seeds (hemp, flax, chia, sunflower)  
• Fruit yogurt smoothie bowl with pumpkin seeds and flax granola   
• Tofu breakfast scramble with black beans, potatoes, peppers and tomatoes    
• Burrito, burrito bowl or tacos with tempeh, tofu or black beans and fajita veggies   
• Whole wheat pita pocket with hummus, feta, and vegetables   
• Grain bowls with beans, nuts and roasted vegetables    
• Whole wheat pasta with white bean “meatballs” or tempeh bolognese   
• Lentil soup with spinach and sweet potatoes   
• Tofu curry with chickpeas, cashews, and vegetables   
• Almond or peanut butter banana sandwich on whole wheat bread   
• Fried brown rice with cashews, pineapple, vegetables, tempeh, tofu or shrimp  
• Bean nachos or tacos topped with homemade cashew cheese