5 habits of vegetarians you should steal |...

HEALTH DIET/NUTRITION

5 Habits of Vegetarians You ShouldSteal

Health.com @goodhealth March 27, 2015

These habits can lead to weight loss, andlower risks of high blood pressure anddiabetes

More and more of my clients considerthemselves to be “part-time” vegetarians.While they may not want to give up meataltogether, they enjoy plenty of meatlessmeals or take part in ongoing movements,like Meatless Mondays. Today is anotherformal campaign focused on leaving meatoff your plate: It’s the GreatAmerican Meat-Out, and getting onboard can be a great opportunity toimprove your health.

Even semi-vegetarians weigh less,and have lower risks of high bloodpressure and diabetes. Plus, takingthe focus off meat can be a simpleway to boost your intake ofplant-based foods you may not beeating enough of.

Here are five healthy veg-basedhabits you can adopt, even if youaren’t interested in embracing a totalvegetarian lifestyle.

Make veggies the mainattraction

When I ask most of my omnivoreclients what they had for dinner lastnight, they typically reply with meatfirst (e.g. “I had chicken with…”).Veggies are often an afterthought.Obviously my vegetarian and veganclients don’t eat meat, but I adviseeveryone—including omnivores—tothink about veggies first and buildthe rest of their meals around them.It’s key, because eating more veggiesis one of the most impactful dietarychanges you can make, but about75% of adults fall short of the minimum recommended three daily servings.

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5 Habits of Vegetarians You Should Steal | TIME http://time.com/3755351/5-vegetarian-habits/

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Fitting in just one additional portionper day can slash your risk of heartdisease by as much as 11%, andmaking veggies the star of your platecan lead to a myriad of benefits.From today on, when choosingwhat’s for lunch or dinner, selectyour veggies to start, then add leanprotein, good fat, and healthy starchto round out your meal.

Read more: 13 Ways to MakeVeggies Taste Better

Choose plant-based fats overanimal fats

My hubby, who’s from Texas, grewup eating not just plenty of meat, butalso meals made with otheranimal-based fats, like butter, andbacon grease, as well as lots ofdairy-based sauces. While he stilleats these foods once in a while, henow prefers veggies sautéed in oliveoil or dressed with EVOO andbalsamic vinegar, as well asguacamole instead of sour cream,and sauces made from tahini(sesame seed paste) or nutbutter—all staples for manyvegetarians.

The switch has helped him loseweight, up his energy, and improvehis health, and I see the same withmany of my clients. Plant-based fatshave been shown to reduceinflammation, a known trigger ofpremature aging and diseases,including obesity, and even helpboost weight control and whittlewaistlines—even without cuttingcalories (check out my previous post5 Amazing Powers of Avocado).Make the switch more often yourselfand monitor how you feel, as well ashow your jeans fit.

Read more: 14 Best VegetarianProtein Sources

Make “pulses” your protein

Pulses are my current obsession. Eating at least one serving a day is the cornerstone ofmy latest book Slim Down Now, and I truly believe that pulses are the most underratedsuperfoods on the planet. Pulses include beans, peas (e.g. chickpeas, black eyed peas),and lentils, and in numerous studies, eating more of them has been tied to weight loss,less belly fat, appetite suppression, a better overall nutrient intake, and a lowered risk ofdiabetes and heart disease. Vegetarians often opt for pulses as their protein source andthere are plenty of delicious ways to enjoy them, including lentil or split pea soup, blackbean tacos, and hummus.

Pea protein powder, also a pulse, is also becoming a hot plant-based protein. I love towhip it into smoothies, and use it as a protein-booster in oatmeal. In addition toproviding protein, pulses are rich in filling, blood-sugar regulating fiber, as well as

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resistant starch, a unique kind of carb that’s been shown to naturally up your body’sfat-burning furnace. Pulses also pack antioxidant levels that rival berries, and they’resatisfying without making you feel sluggish. This Friday or any day, trade the meat in ameal for a serving of pulse, like cannellini beans, lentils, or oven-roasted chickpeas—they’ll fill you up while helping you slim down and stay healthy.

Read more: 9 Reasons You Should Eat More Beans

Snack on plants

While there are “junk food vegetarians,” many veg-heads make whole, plant-based foodstheir focus, including at snack time. Great options anyone can reach for include rawveggies with hummus or guacamole, fresh fruit with nuts, seeds or nut/seed butter, or asmoothie made with a plant-based “milk” (like almond or coconut) with fruit, leafygreens, and a plant-derived protein powder, such as pea or hemp. Even choosing darkchocolate over milk chocolate ups your plant-based game and boosts your antioxidantintake!

The 50 Healthiest Foods ofAll Time (With Recipes)Alexandra Sifferlin March 2, 2015

Why they’re good for you:While this tropical fruit is anAmerican favorite, bananas areactually classified as an herb,and the correct name of a“bunch” of bananas is a “hand.”Technicalities aside, bananas arean excellent source ofcardioprotective potassium.They’re an effective prebiotic,enhancing the body’s ability toabsorb calcium, and theyincrease dopamine,norepinephrine and serotonin –brain chemicals that counterdepression.

Serving size: one mediumbanana

Nutrition per serving:Calories: 105Fat: 0.4 gCholesterol: 0 mgSodium: 1 mgCarbohydrates: 27 gDietary fiber: 3 gSugars: 14 gProtein: 1.3 g

Recipe from Cooking Light: Citrusy Banana-Oat SmoothieIngredients2/3 cup fresh orange juice1/2 cup prepared quick-cooking oats1/2 cup plain2% reduced-fat Greek yogurt1 tablespoon flaxseed meal

Bananas

Photograph by Danny Kim for TIME; Gif by Mia

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Build plants into desserts

I love baking (check out this video for my 5 healthy baking swaps) and one of my favoritechallenges is to find delicious ways to sneak more plants into my splurges. I’ve addedpuréed spinach to vegan brownies, and in Slim Down Now I incorporate pulses intoseveral goodies, including whipping white beans into chocolate pudding, and usinggarbanzo bean flour to make pumpkin spice mini muffins. Nutritionists and chefs areincorporating produce into desserts in lots of interesting ways, from tomato sorbet andchocolate eggplant cake to mushroom meringue.

Cynthia Sass, MPH, RD, is Health’s contributing nutrition editor, and privatelycounsels clients in New York, Los Angeles, and long distance. Cynthia is currently thesports nutrition consultant to the New York Rangers NHL team and the Tampa BayRays MLB team, and is board certified as a specialist in sports dietetics.

This article originally appeared on Health.com.

Read next: How the Nation’s Nutrition Panel Thinks You Should Be Eating

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1 tablespoon honey1/2 teaspoon grated orange rind1 large banana, sliced and frozen1 cup ice cubes

PreparationCombine first 7 ingredients in a blender; pulse to combine. Add ice; process unsmooth.


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5 habits of vegetarians you should steal |...

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