A plant-based diet beginner's guide, from health benefits to foods to eat

Fruits: Include a variety of fresh, frozen, or dried fruits in your diet, such as berries, apples, oranges, bananas, grapes, and melons.

Vegetables: Incorporate a wide range of colorful vegetables into your meals, including leafy greens (e.g., spinach, kale, Swiss chard).

Whole Grains: Choose whole grains over refined grains whenever possible, including options such as quinoa, brown rice, oats.

Legumes: Include a variety of legumes in your diet, such as beans (e.g., black beans, kidney beans, chickpeas), lentils, peas, and soy products.

Nuts and Seeds: Incorporate nuts (e.g., almonds, walnuts, cashews) and seeds (e.g., chia seeds, flaxseeds, pumpkin seeds, sunflower seeds) into your meals and snacks for added protein.

Plant-Based Protein Sources: Include plant-based protein sources in your diet, such as tofu, tempeh, seitan, edamame, lentils, chickpeas, black beans, and quinoa.

Healthy Fats: Choose healthy fats from sources such as avocados, olives, nuts, seeds, and plant-based oils (e.g., olive oil, avocado oil, coconut oil) in moderation.

Dairy Alternatives: Opt for dairy alternatives such as almond milk, soy milk, coconut milk, and oat milk instead of cow's milk.

Herbs and Spices: Use herbs and spices to add flavor to your meals without the need for excess salt or added sugars.

Hydration: Stay hydrated by drinking plenty of water throughout the day. You can also enjoy herbal teas, infused water, and other non-caffeinated beverages.

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