Nutrition

plant based eating Written by Laurie McBride RD, CSOWM,LD

What do you think about when you think of summer?

Do you think about the scent of freshly cut grass, the warm sunshine on your skin, the colors of the season brightening up your surroundings? Summertime is an ideal opportunity to boost your intake of fresh produce and with so many fruits and vegetables in season that are readily available, it’s easy to include a variety in your meals and snacks. Not only is it a great idea to increase consumption of fruits and vegetables, increasing consumption of all plants can have significant health benefits and studies suggest it can prevent disease.

Eating more plants can provide a plethora of nutrients the body needs like B-vitamins, vitamin C, vitamin A, fiber, iron and phytonutrients. Phytonutrients are chemical compounds that are found in plant based foods like vegetables, fruits, beans, whole grains and even things like tea, chocolate and wine. There are a few phytonutrients that have been researched and researchers believe that there could be hundreds more that have yet to be identified. The phytonutrients that have been researched and identified suggest major health benefits to including more in your diet. Benefits can include the prevention of heart disease, blood pressure control, prevention of insulin resistance and they are also able to function as antioxidants in the body.

In addition to phytonutrients, fiber is another nutrient that is unique to plants. Fiber is a carbohydrate that cannot be broken down by the gastrointestinal tract and

the recommended intake is 25-30g per day with the average American only consuming about half of that. Increased fiber intake has health benefits that include lowering cholesterol levels, blood sugar control and promoting a healthy gastrointestinal tract. Studies have suggested that those who consume more fiber tend to live longer than those who do not. Increased fiber intake can also help individuals feel more satisfied after meals and snacks, especially when high fiber foods are paired with high protein foods.

If you are interested in including more plants in your diet because of the many health benefits, this is the best time of year to explore plant-based eating. Start with incorporating in-season produce in your meals and snacks throughout the day. Produce that is in season during the summer include avocados, bell peppers, blackberries, blueberries, cherries, corn, lime, lemons mangoes, cauliflowers, raspberries,plums, melon, tomatoes,and zucchini. These fruits and veggies will also be available at your local farmers markets where you can support local farms and take advantage of the freshest produce available. After including more in season produce, try including more plant-based proteins into your meals. This can include utilizing beans in salads, grilling bean burgers, including more nuts or nut butters as snacks and making alternative salads that include quinoa or lentils.

Summertime is the perfect time of year to explore new recipes and get creative with plant foods, make a goal to include a variety of plants to promote health, prevent disease and keep your gastrointestinal tract healthy and happy. w

------------------------------------------------------------Laurie McBride is a registered dietitian, board certified specialist in obesity and weight management and bariatric surgery program coordinator at Northwest Specialty Hospital.

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