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Plant Based Eating Simplified

Eating the rainbow of whole foods for your health and the world

Article by Claudia Martin Ayoade

Originally published in Bend Lifestyle

Most people think a plant-based diet is strictly for those vegan and vegetarian types, but there is no debating the overwhelming evidence showing the benefits of improved health for those who make that diet choice. Plant based eating is more of a lifestyle than a diet. You are simply eating more foods that are closer to their harvested state with minimal processing. 

Meatless diets have been shown to improve health outcomes by lowering the risk of developing heart disease, diabetes, high blood pressure, inflammation, and some cancers. It also improves gut health because of added fiber to your diet.

A plant-based diet still allows you to consume the carbohydrates, protein, fats, minerals and vitamins that are necessary for good health, with the added benefits of being higher in fiber and phytonutrients. 

You do not have to give up meat entirely, and there are labels to identify where you fall in your plant eating journey. Do what is comfortable for you so you will stick with it.

You can choose to be a flexitarian which means you occasionally eat meat but you choose plants as the primary foods you eat. You have some flexibility with your diet. If you choose to be a vegetarian, then you do not eat meat but you still eat eggs and dairy products as opposed to being a vegan who eats no animal products.

There is also another reason to add more fruits and vegetables to your daily food intake; It is better for the environment. The industries that produce our dairy and meats are said to account for a third of the world’s water usage in addition to producing greenhouse gas emissions. Eat your greens and save the planet!

For Page 3 of layout (pg 5 of recipe)

Getting Started with Plant Based Eating and Local Sources

Embarking on a new journey with food doesn’t have to be overwhelming. If you have decided to introduce more plant derived foods into your diet, no matter the reason, we have included some local sources for the freshest ingredients. And, if you prefer to first experience delicious plant based recipes before preparing them on your own, this list also features some local establishments that cater to this healthy lifestyle choice.

  • Make small changes to test your comfort level when reducing meat intake. Increase consumption of plants foods you already like. These small changes will make it easier stick to your new choices.
     
  • Plant based eating does not have to be boring. You can create a variety of dishes including ethnic meals that are meat free and delicious. This is a great time to try new spices to add a punch to your vegetables and add green leafy vegetables to your smoothies.
     
  • Use the whole plant because there are nutrients in every part of the plant including the stems, and leaves. Use the leaves from celery, radishes, beets and carrots, and use the stems from spinach. Don’t throw away vital nutrients like potassium, vitamin C and fiber. You are also reducing waste.
     
  • Eat the rainbow! Choose different colored fruits and vegetables to get a variety of nutrients. The color of plant-based foods is often an indicator of the vitamins and minerals they contain. More colors mean more nutrients. Example: Orange foods contain beta carotene, the precursor for vitamin A.
     
  • If you do not eat any animal products at all, you should consult a dietician or medical professional regarding your body’s need for Vitamin B12 and iron. B12 is an essential vitamin available only in animal products.

—Claudia Martin-Ayoade is a Registered Dietitian, Writer and Public Speaker who is passionate about educating people on nutrition and addressing food insecurity.

Following business list starts on page 4 (pg 6 of recipe)

Locavore

A local non-profit offering year-round indoor Farmer’s Market with access to fresh seasonal produce and goods made locally by area farmers, ranchers, chefs and artisans. The perfect place to find fresh seasonal ingredients for your plant based recipes. Also offers educational programs and events. 

1841 NE 3rd St., Bend / 541.633.7388

CentralOregonLocavore.org

Market of Choice

This local grocery store offers a multitude of natural, organic, conventional and locally sourced options for any plant based dish you want to prepare. Whether you choose a vegetarian, vegan, flexitarian, pescatarian, plant-forward, paleo, keto or gluten-free diet, you will likely find what you need here. 

115 NW Sisemore St., Bend / 541.382.5828

MarketofChoice.com

Newport Avenue Market

A local specialty food market featuring a wide variety of fresh local, regional and international food and ingredients. You will also find employees ready with cooking tips, recipes, along with side dishes and desserts.

1121 NW Newport Ave., Bend / 541.382.3940

NewportAveMarket.com

NW Raw Organic Juice Bar

Opening in January, this organic juice bar and restaurant offers 100% organic raw cold-pressed juices, salads, smoothie bowls, delicious plant based meals, espresso, desserts, cleanse programs and more. Dine-in or grab and go, all organic, gluten free and plant based. 

210 SW Century Dr., Suite 110 (Westside Yard), Bend NWRaw.com

 

 

 

Active Culture

Local cafe serving a whole food vegetable forward menu using whole grains, local organic eggs, fresh fruits and vegetables and unique sauces or dressings made from scratch, in-house daily. 

285 NW Riverside Blvd., Bend / 541.241.2926

ActiveCultureCafe.com

Lively Up Yourself Food Cart

This food cart has two locations and a mission to provide vegan meals with a diverse menu of lunch, dinner and snack items designed to treat vegans and non-vegans alike to healthy and delicious food choices.

1661 NE 4th St. (Midtown Yacht Club Food Cart Pod), Bend / 541.508.7559

LivelyUpYourselfFood.com

Plant based eating is more of a lifestyle than a diet. You are simply eating more foods that are closer to their harvested state with minimal processing.