Lettuce eat plants

Incorporating plant-based foods into your diet can be as simple as adding a can of lentils to tacos, meat loaf, or hamburgers.  ​  

How? Just ask Leah Mete, a registered dietitian for a Zehrs^® store in St. Catharines, Ont.  

"Lentils have a very similar texture to ground meat," says Leah. "It's probably one of the most common suggestions I give to customers who come into the store seeking tips for eating plant-based."  

What exactly does it mean to eat a plant-based diet?  

At the start of a new year, many of us have wellness goals, which often include fuelling our bodies in a better way. With a growing awareness of the benefits of eating plant-based foods, this is one way we can try to be more conscious about what we eat.

Cutting down on red meat and increasing our intake of fruits and vegetables can help decrease cholesterol, decrease lipid levels, and improve blood pressure. It can also help manage chronic diseases like diabetes, heart disease, and obesity.  

For people who want to make dietary changes this year and are interested in trying a plant-based diet, Leah has some tips:  

• If you're intimidated, start small. Try committing to one meal per week that's plant-based, whether that's adding chickpeas to a salad for lunch or eating a PC^® Plant-Based Burger for dinner. 

• Get creative. "You shouldn't say tofu, for example, is totally off the table," Leah suggests. "Tofu and tempeh are really flexible proteins—you can add them to stir-fries, salads, and wraps." And silken tofu is a protein-rich addition to smoothies. 

• Try plant milks. Leah recommends soy milk, whose protein content is the most comparable to cow's milk. Or try PC^® Dairy-Free Kefir and add it to smoothies and salad dressings. 

• Plan your plant-based meals ahead of time. "Eating this way does take a little bit more planning," she says. "It's not always as easy as going home and throwing something in the oven for dinner." Thinking ahead will help ensure you're not scrambling at the last minute to put together something plant-based. 

"Living life well looks different for everybody," says Leah. "For somebody, it might look like going completely vegetarian, while for somebody else it might look like two plant-based meals a week. Just do what works for you."