healthy swops to adopt
HEALTHY CHOICES
My definition of a plant-based diet is meatless; it contains vegetables, legumes, whole grains, nuts, and seeds with
little to no processed foods. Embracing and sticking to it is not always that easy.
Whether you have switched completely, follow meatless Mondays, or are considering eating a predominate plant-based diet, you must listen to your body and eat what makes you feel good.
Plants are high in fiber, protein, vitamins, minerals, and antioxidants and low in carbohydrates. On the other hand, meat products contain no fiber and are high in saturated fats and cholesterol.
READY SET GO
Gradually eliminate meat while introducing more plant based foods. Start by adding 1,000 calories of legumes, whole grains and starchy vegetables to your diet. Starchy foods will keep you full and satisfied.
Simple generic starts
Fruits + veggies
Eat all the colors of the vegetable and fruit rainbow. Eat one-third of your daily consumption at least a total of five vegetables and fruits combined
Eat starchy carbs
Select potatoes, bread, rice or pasta as the base of the meal.
Reduce fat + salt + sugar
Reduce your fat intake. Read labels to avoid added sugar and select low salt ingredients.
Swop out dairy
Substitute plant-based dairy options. Aim for 2-3 portions of dairy alternatives a day. Check out dairy swop section for a variety of substitutes.
Add healthy plant-based proteins
Eat 2-3 portions a day of beans, pulses, tofu or meat substitutes. Stock up on protein-packed and nutrient-rich whole-food ingredients.
Guidelines fit to your lifestyle
Calculate your daily requirments
As protein and dietary requirements are unique
to each person.
The USDA’s Daily Requirement Intake calculator estimates and provides basic guidelines based on your age, gender, height, weight and activity level.
Calculator*
https://www.nal.usda.gov/human-nutrition-and-food-safety/dri-calculator/results
*USDA National Agricultural Library | U.S. Department of Agriculture USDA’
Other USDA Resources:
Learn how to eat healthy with MyPlate.gov operated by the U.S. Department of Agriculture. The site offers useful resources and valuable links to cater a plan that fits you and your lifestyle
My Plate links:
https://www.myplate.gov/myplate-plan
ADD SOME HEALTHY PLANT-BASED PROTEINS
Eat 2-3 portions a day of beans, pulses, tofu or meat substitutes. Stock up on protein-packed and nutrient-rich whole-food ingredients. Keep your pantry and fridge filled with essential items to prepare quick dishes. Plants are fiber and protein-dense, rich in vitamins, minerals, and antioxidants, low in carbohydrates and saturated fats.
Protein is vital to healthy skin, bones, muscles and strengthens your immune system and helps create antibodies to help fight viruses and bacteria.
MEASURE = GRAMS PLANT PROTEIN
Almonds
1 cup whole = 30 grams
1 cup ground = 20 grams
Brazil nuts
1 cup = 29 grams
Cashews
1 cup = 24 grams
Coconut meat
1 cup = 2.7 grams
Hazelnuts
1 cup whole = 20 grams
Macadamia nuts
1 cup = 11 grams
Peanuts are beans
dry, roasted
1 cup = 38 grams
Peanut butter
2 tbsp smooth = 8 grams
1 cup = 65 grams
Pecans
1 cup = 10 grams
Pine nuts
1 cup = 18 grams
Pistachios
1 cup = 25 grams
Walnuts
1 cup ground = 12 grams
1 cup chopped=18 grams
Chia Seeds
100 grams = 17 grams
2 tbsp = 4.7 grams
Flax Seeds
1 cup whole = 31 grams
1 tbsp whole= 1.9 grams
1 tbsp ground = 1.3 grams
Hemp Seeds
3 tbsp = 11 grams
Pumpkin Seeds
1 oz = 5 grams
1 cup whole - 12 grams
Sunflower Seeds
1 cup = 9.6 grams
Sesame Seed
1 tbsp seed = 1.6 grams
1 cup seed = 26 grams
1 tbsp Tahini = 2.6 grams
1 cup Tahini = 41.6 grams
Amaranth
1 cup = 28 grams
Barley, cooked
1 cup hulled = 23 grams
1 cup pearled = 20 grams
1 cup pearled cooked = 3.5
Bulgur
1 cup cooked = 6 grams
Buckwheat, cooked
1 cup = 5.7 grams
Cornmeal
1 cup = 11 grams
Couscous
1 cup cooked = 6 grams
1 cup dry = 20 grams
Farro
1 cup cooked = 6.5 grams
Kamut
1 cup = 10 grams
Millet,
1 cup cooked = 6.1 grams
Oats, rolled
1 cup = 26 grams
Oats, instant
1 cup cooked = 6 grams
1 cup dry = 12 grams
Oats, Steel
1 cup cooked = 8.1 grams
Rice,
Brown,
1 cup cooked = 4.5 grams
1 cup raw = 15 gras
White
1 cup cooked = 4.3 grams
1 cup raw = 13 grams
Sorghum
1 cup = 21.7 gram
Spelt
1 cup raw = 25 grams
1 cup cooked = 11 grams
Teff
1 cup = 9.75 grams
Quinoa
1 cup = 8 grams
Wheat, whole grain
1 cup flour = 16.44 grams
Wheat Gluten (Seitan)
100 grams = 75 grams
LEGUMES
Adzuki
1 cup = 39 grams
1 cup oiled = 17 grams
Black Beans
1 cup -15.2 grams
Chick peas
1 cup cooked = 15 grams
Green Peas
1 cup boiled = 9 grams
1 cup raw = 8 grams
Great Northern Beans
1 cup cooked = 14.5 grams
Kidney beans
1 cup cooked = 15 grams
1 cup raw = 43 grams
Lentils
1 cup boiled = 18 grams
Mung Beans
1 cup raw - 47 grams
1 cup oiled = 14 grams
Navy Beans
1 cup boiled = 1 5grams
Peanuts are beans
dry, roasted
1 cup = 35 grams
1 cup boiled = 24 grams
Peanut butter
2 tbsp smooth = 8 grams
1 cup smooth = 64 grams
1 cup chunk = 62 grams
Pigeon Peas
1 cup cooked = 44 grams
Pinto beans
1 cup cooked = 15 grams
Soy beans
1 cup cooked = 29 grams
Soy beans-Edamame
1 cup cooked = 17 grams
1 cup frozen = 12 grams
Split Peas
1 cup cooked = 16 grams
Tempeh
1 cup = 31 grams
Tofu
1 cup = 20 grams
White Beans|Cannellini
1 cup cooked = 17 grams
Non-Starchy
Alfalfa sprouts
1 cup = 1.3 grams
Artichokes
1 cup = 2.9 grams
Asparagus
1 cup raw - 2.9 grams
1 cup boiled = 4.4 grams
Avocados
1 cup pureed = 4.5 grams
Beets
1 cup boiled = 2.8 grams
Broccoli
1 cup chopped = 2.6 grams
1 cup boiled = 3.8 grams
Brussels sprouts
1 cup = 4 grams
Carrots, sliced
1 cup boiled = 1.2 grams
1 cup juice = 2.2 grams
Eggplant
1 cup cubed 1" = .8 grams
Kale
1 cup raw, chopped = 2.2 gr
Mushrooms
1 cup sliced = 2.2 grams
Peppers, large chop
1 cup green/red = 1.2 grams
1 cup yellow = 1.9
Spinach
1 cup cooked = 5 grams
Tomatoes
Cherry, Grape, Roma
1 cup raw, chopped = 1.6 gr
1 cup canned whole = 2.2 gr
Zucchini
1 cup sliced = 1.4 grams
1 cup cooked = 2.1 grams
STARCHY
Corn
1 cup = 4.68
Green Beans
1 cup ½ chop = 1.8 grams
Potatoes
1 cup cooked = 2.1 grams
Sweet Potatoes, cooked
large w/skinpotato = 3.62 gr
1 cup cubed, cooked = 3 gr
Apples
1 cup cooked = 2 grams
Apricots
1 cup raw = 2 grams
1 cup dried = 4.4 grams
Bananas
1 cup mashed = 2.5 grams
Blackberries
1 cup = 2 grams
Blueberries
1 cup = 2 grams
Dates
Medjool
100 grams =1.8 grams
Deglet Noor
100 grams = 2.5 grams
Jackfruit
1 cup cooked =3 grams
1 cup raw = 2.43 grams
Guava
1 cup = 4.2 grams
Kiwi
1 cup diced = 2 grams
Mangoes
1 cup diced = 4.8 grams
Passion Fruit
1 cup = 5.2 grams
Raisins
1 cup not packed = 4.8 grams
1 cup packed = 5.4 grams
IS IT A FRUIT
OR VEGETABLE?
Botanical classification
'Fruit' + Culinary Classification
'Vegetable'
Avocado
Corn
Eggplants
Peppers
Tomatoes
Zucchini