Dietitian Q&A: understanding plant-based eating

dietitian Q&A

Understanding plant-based eating

With a focus on plants and a limit on animal products, this diet is gaining popularity for its potential health benefits.

Elisa Sloss, RD, LD Vice President, HealthMarket

A: Plant-based eating is not a diet. Instead, it is an eating pattern with general guidelines. The focus is on fruits, vegetables and whole grains. Animal proteins and dairy can be included in moderate amounts. So unlike strict diets (vegan, keto, etc.) that eliminate food groups, this style of eating includes all of the food groups. That means you are less likely to have nutrient gaps, because you’re not excluding food groups or specific types of foods.

Q: How is plant-based eating defined?

A: Much research has been done on diets that are predominantly plant based, especially the Mediterranean diet, the DASH diet, and the MIND diet. Plant-based eating patterns have shown improved health outcomes, including lower levels of obesity, reduced risk of heart disease and lower blood pressure. Also, people eating plant-based meals tend to consume a lower proportion of calories from fat, fewer overall calories and more fiber, potassium and vitamin C beneficial to heart health, digestion and more.

Q: What are the benefits of plant-based eating?

A: Research is showing positive correlation between plant-based eating and slower cognitive decline. Evidence is also showing that exercising regularly and managing high blood pressure, diabetes and high cholesterol may lower risk of developing cognitive decline.

Q: Are there other potential benefits?

A: Start by attending one of our free Plant-Based Eating store tours, hosted virtually by a Hy-Vee dietitian. This will help you get jump-started and provide fresh ideas. If you want to engage more individually, Hy-Vee dietitians are available for one-on-one consultations virtually or sometimes in person. Also, our HealthMarket department is continually adding to the variety of plant-based offerings, including sports nutrition, dairy and meat alternatives and frozen meal options. I would recommend using Short Cuts prepped produce. Changing eating patterns often includes new recipes in meal planning, and Hy-Vee Short Cuts can help save time while increasing fruit and vegetable intake.

Q: How can Hy-Vee help customers try plant-based eating?

Learn how Hy-Vee can help you maintain a healthy lifestyle.

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Instead of treating meat as the star of a meal plan, think of it in a supporting role. You don’t have to completely change what you’re eating, just make small adjustments in amounts. These swaps could be as simple as substituting beans or chickpeas for beef or chicken.” —Elisa Sloss, RD, LD Vice President, HealthMarket

SO What about Meat?

Make sure a plant-based diet fills all your protein, vitamin and mineral needs. Focus on these key components.

get your fill

provide the body with glucose, which is converted to energy to support bodily functions and physical activity. Sources: tubers and starchy vegetables (corn, peas, potatoes and winter squash).

supports weight loss and protects against heart disease; helps keep blood sugar in check to prevent the development of diabetes. Sources: fruits, raw veggies, whole grains and legumes (black beans and lentils).

is essential for the development of red blood cells to transfer oxygen from the lungs to the body’s tissues and to store and release oxygen in the muscles. Sources: vegetables (broccoli, carrots, cauliflower, kale and spinach).

Carbohydrates

FIBER

IRON

omega-3 fats

provides enzymes that power chemical reactions and the hemoglobin that carries oxygen in the blood. Sources: legumes (black beans, chickpeas, lentils and pinto beans).

protein

is needed to keep the body’s blood and nerve cells healthy and to prevent a form of anemia that makes a person feel tired and weak. Sources: bananas, blueberries, strawberries, fortified nutritional yeast.

vitamin B12

Click for tools from Hy-Vee KidsFit to help guide a conversation about healthy eating. Join this FREE club for more education and challenges or the whole family.

Enjoy alternatives to dairy, beef, chicken and cheese with these offerings from Hy-Vee.

Plant-based options

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Morning Star Farms - BBQ Chik'n nuggets.

Chicken Substitutes Ready-to-cook plant-based chicken nuggets in breaded, BBQ and Buffalo flavors.

Non-dairy Cheese Enjoy a range of types including Gouda, American and Cheddar.

Plant-based Patties Choose from a variety of brands including Beyond Meat, Impossible and Sweet Earth burger patties.

Almond Milk Hy-Vee Almondmilk is available in unsweetened original, vanilla and all-natural chocolate flavors.

BU SCHOOL OF MEDICINE Plant-based Diets Improve Cardiac Function, Cognitive Health HEALTH.HARVARD.EDU Protecting against cognitive decline Protein NATIONAL INSTITUTE OF HEALTH Cognitive Health and Older Adults Vitamin B12 CLEVELANDCLINIC.ORG Omega-3 Fatty Acids UCSFHEALTH.ORG Hemoglobin and Functions of Iron

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Q: What are the benefits of plant-based eating?