Downplay Dairy & Eggs Well-meaning meatless menus often include dishes laden with dairy and eggs, especially at breakfast. These animal-based byproducts are missing fiber, and they contain naturally-occuring hormones and high amounts of fat designed to grow baby animals. Cheeses are filled with saturated fat and salt, while eggs promote heart disease and inflammation. We have been conditioned to think that milk does a body good and fights against osteoporosis, but decades of research doesn’t back that up. → Offer an oatmeal bar, chickpea flour omelets, tofu scrambles, or green smoothies. Learn to Love Whole Grains While our palates may be used to white flour bagels, croissants, pastas, and pizzas, it doesn’t take long to love whole grain varieties. Make the simplest swaps from white flour to whole wheat, white rice to brown rice, and the underappreciated gluten-free whole grains like sorghum, millet, and teff. And before you run to make the switch to vegan meat and dairy alternatives on the market, take note that these are generally highly processed foods. Look for whole food options like nut-based rather than oil- based cheeses and whole-food veggie patties over those made with “protein isolates” — and pay close attention to the sodium and fat content. We can do better and save money with whole plant foods. In New York City, the public healthcare system has shifted to in-patient plant-based meals as the default option because of the profound health benefits of plant-powered meals. You, too, can help the people you serve make the easy choice to eat well and heal. Food can be a delicious tool to put us on the path to vibrant living. After dramatically reducing the symptoms of endometriosis with a whole food, plant-powered diet, Lianna Levine Reisner, MSOD, is building a multicultural movement for health as President and Network Director of Plant Powered Metro New York (PPMNY), an organization she co-founded in 2019. PPMNY promotes community health and reduces the burden of chronic disease through nutrition education and empowerment. Learn more at https://www.plantpoweredmetrony.org/ and join their 21-Day Plant Powered Jumpstart to experience the power of plants firsthand.
diet — and on average Americans take in nearly double the amount of sodium that they need. → Swap these common sandwich foods with chickpea “tuna”, marinated tempeh cakes, or bean-filled wraps.
Baked, Not Fried
Crispy chicken, fried plantains, and onion rings are an ever-present part of American food culture. Frying creates highly-inflammatory compounds that can also promote cancer. Instead of deep frying falafels, reformulate recipes for baking. And no need to douse grilled vegetables or saute onions in oil, either. Oil is the most calorie dense ingredient in the food system. We can cut calories, save waistlines, and reduce time cleaning up grease with an oil-free or low-oil approach. → Saute veggies dry or with a small amount of low-sodium broth to caramelize the sugars.
Missing In Action: Beans
On the hospital cafe menu offered to Vivian’s family, only two dishes served during the week had any form of legumes: a minestrone (typically containing white beans) and a quinoa bowl topped by chickpeas. Yet beans come in all shapes, sizes, and rich flavors and are the heroes of many dishes from cultures around the world. They’re rich in fiber and healthy proteins, and they are known as a longevity food, eaten daily by communities that live long and prosper. → Add dishes like sloppy lentils, bean chili, and green pea pesto.
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