From the Mayo Clinic:
“… (A)dults and children who follow a vegetarian diet are generally leaner than those who follow a nonvegetarian diet. This may be because a vegetarian diet typically emphasizes more fruits and vegetables and includes whole grains and plant-based proteins — foods that are more filling, less calorie dense and lower in fat.
Quick way to boost fruit & vegetable consumption
But a vegetarian diet isn’t automatically low calorie. You can gain weight on a vegetarian diet if your portion sizes are too big or if you eat too many high-calorie foods, such as sweetened beverages, fried items, snack foods and desserts.
Even some foods marketed as vegetarian can be high in calories and fat, such as soy hot dogs, soy cheese, refried beans and snack bars.
Whether you avoid or eat meat or animal products, the basics of achieving and maintaining a healthy weight are the same for all people. Eat a healthy diet and balance calories eaten with calories burned.”
Types of vegetarian diets, including flexitarian- find more
Presented by Kaiser Permanente:
“The plant-based diet: a healthier way to eat.”
DASH (“Dietary Approaches to Stop Hypertension”) Diet:
– Hypertension far less common on plant-based diet
– High in fruits, vegetables, whole grains with some lean protein sources like chicken, fish, beans (low in salt, red meat, added sugars and fat)
– maximum 2300 grams sodium/day
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Quick way to boost fruit & vegetable consumption
… And if you’re running short on time, or would like to plan for a healthy night out with friends, you can always find something tasty, locally by checking out: