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Two-thirds of your plate should = vegetables, whole grains,
beans, nuts, fruit.
One-third (or less) of your plate should = animal protein.
As you transition to a plant-based
diet, it is important to make slow, gradual and
sustainable changes. By including familiar foods
like peanuts and peanut butter, you may be more
willing
to try new recipes and may not feel
deprived. Compare These Two Plates
Plate #1 (traditional):
Sandwich with 4 ounces ham on two slices of white bread
1 ounce potato chips
12 ounces soda
574 calories
25 grams protein
15 grams fat
5 grams saturated fat (30 percent of total fat)
3 grams fiber
675 grams cholesterol
1810 mg sodium |
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Plate #2 (plant-based):
Whole-wheat pita
2 tablespoons peanut butter
1 teaspoon honey
½ cup carrots
Green tea
303 calories
11 grams protein
17 grams fat
3 grams saturated fat (17 percent of total fat)
6 grams fiber
0 mg cholesterol
350 mg sodium |
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