Eat a Variety of Plant-Based Foods

Variety is the spice of life. This is a saying most of us have heard at least once in our lifetime. And variety particularly goes for our diet. Statistics show that we should eat at least 5 plant-based foods per day. And the more variety (specifically color), the better. Below is a picture of a few items we have in our cupboards and fridge. Peanuts, cashews, sunflower kernels, Brazil nuts, pecans, apples, bell peppers, bananas, tomatoes, strawberries, blue/purple grapes, and cantaloupe are a few of the things I could fit into one picture. We also try to keep super foods such as pumpkin seeds and pistachios on hand, as well as a variety of beans that we can eat alone or to use in soups. When available/in season, we also like watermelon and white grapes. Oranges, carrots, celery, cucumbers, watermelon, and broccoli often make their way to our fridge as well.

Fruits can be eaten any time, but my family prefers to eat them as snacks. Every once in a while, we'll eat a banana for breakfast. The nuts can be eaten any time as well, but again, we usually eat them as snacks. The tomatoes will be eaten in a salad, on tacos, and on sandwiches. Since I'm not fond of bitter greens, I'll admit that I will buy a salad kit that includes a few of those mixed with iceberg lettuce. The kits often include carrots and purple cabbage in the mix too. In that meal alone, you can get your 5 plant-based foods. The bell peppers, as well as onions (proven to have several health advantages) will be used in a beef stir fry. 

Of course, all fruits, nuts, and seeds should be eaten in small portions since they can be fattening. If you're looking to eat less of foods such as meat, simply make less of the meat and add more veggies to your table. So, this can be a matter of substitution rather than eliminating your favorite foods altogether. 😉The main goal to remember is that you want a variety of color when selecting your fruits and vegetables. Each color has its own health benefits. The same goes with beans, nuts, and seeds; each has its own health benefits as well. So, select a variety of those also. To be better balanced, experts recommend eating at least 30 different plant-based foods per week. 

So, are you up to the challenge? What can you remove from your table so you can include more of these healthy foods to your menu? The main point here is that you need to eat as many of these as possible. And when you eat more of these, you'll eat less of the bad stuff you've been putting into your body. The links I've provided in this post will better help you figure out how to do this. I'll admit that this does take a lot of willpower. But wouldn't it be great to shed a few pounds, to be able to walk without losing your breath, to hear your doctor say that you no longer have Type 2 diabetes or that your heart is healthier? I once heard a true story about a woman (told by her son on a podcast), in the 1970s, who was told that there was nothing the doctors could do for her heart disease. They sent her home to live out the remainder of her short life expectancy in a wheelchair. This lady read about how a plant-based diet was good for the heart - a relatively new idea at the time. So, she tried it, and that cured her heart disease so that she lived 20 or 30 more years. Now, 50 years later, there are several studies to back this idea up. These foods are also good for reducing inflammation that is associated with arthritis. 

I urge you to at least try it. You have nothing to lose - except maybe some weight and a few chronic diseases. That's a pretty good trade off, don't you think?

Have a beautifully blessed and healthy day,

Patricia