HR Newsletters 2021

GOOD EATS A Beginner’s Guide to a Plant-Based Diet

The main idea is to make plant-based foods the central part of your meals. A plant-based diet emphasizes foods like fruits, vegetables, and beans, and limits foods like

meats, dairy, and eggs . What to Eat and Drink Vegetables (including kale, spinach, Swiss chard, collard greens, sweet potatoes, asparagus, bell peppers, and broccoli) Fruits (such as avocado, strawberries, blueberries, watermelon, apples, grapes, bananas, grapefruit, and oranges) Whole grains (such as quinoa, farro, brown rice, whole-wheat bread, and whole-wheat pasta) Nuts (walnuts, almonds, macadamia nuts, and cashews all count) Seeds (such as flaxseed, chia seeds, and hemp seeds)  Beans  Lentils  Coffee  Tea (including green, lavender, chamomile, or ginger)

What to Limit (or Avoid Entirely, Depending on How Strict You Decide to Be)  Dairy (including milk and cheese)  Meat and poultry (like chicken, beef, and pork)  Processed animal meats, such as sausages and hot dogs  All animal products (including eggs, dairy, and meat if you’re following a vegan diet)  Refined grains (such as “white” foods, like white pasta, rice, and bread)  Sweets (like cookies, brownies, and cake)  Sweetened beverages, such as soda, and fruit juice  Potatoes and french fries  Honey (if not vegan)

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