5 Organic-ish Food Labels You Should Know About

Certified Transitional? Regenerative Organic? Here’s what they mean, in plain language.

What Is a Regenerative Food System and How Can It Help Reverse Climate Change and Increase Nutrients in Our Food?

As farmers around the world contend with climate change and the growing demand for food, a regenerative food system presents a solution. Regenerative farming—a relatively new eco-friendly movement you should know about—can increase food production and supplies while revitalizing the environment with farming and grazing practices that lead to healthier soil and cleaner water. Ultimately, it all translates to better food choices for all of us. Regenerative farming is important because growing our food through agriculture accounts for 10% of U.S. greenhouse emissions, according to the Environmental Protection Agency (EPA). Agriculture alone is the largest source of methane emissions in the U.S. On a global level, a February 2021 report by Chatham House and the UN Environment Programme (UNEP) found that our food system accounts for about 30% of greenhouse gasses and contributes significantly to biodiversity loss, which affects our food supply. So when considering all of these threats to our planet, our food and our health, it makes sense that regenerative agriculture is gaining momentum and acclaim. By aiming to reduce greenhouse gas emissions and remove carbon dioxide from the atmosphere, it is helping to preserve, protect and enhance what we have. Read on to learn more about how regenerative farming can help reverse climate change, make our food more nutrient-dense, and create opportunities for underserved communities. “By avoiding excessive fertilizer use and taking advantage of legumes that can pull nitrogen from the sky to feed crops, farmers can reduce emissions associated with agriculture.” How Regenerative Food Systems Can Help Reverse Climate Change Regenerative agriculture is rooted in creating healthy soil because that not only boosts food production but helps keep carbon out of the atmosphere through something called soil carbon sequestration. While this doesn’t guarantee that stored carbon won’t be released into the atmosphere, regenerative agriculture can help motivate farmers to follow more sustainable practices when growing food. “Regenerative agriculture builds on some principles—diverse crop rotations, continuous cover, careful use of inputs—that can help tackle climate change,” says Michael Wironen, corporate engagement director for food and water at The Nature Conservancy, a nonprofit dedicated to conserving the environment and promoting biodiversity. “For example, by avoiding excessive fertilizer use and taking advantage of legumes that can pull nitrogen from the sky to feed crops, farmers can reduce emissions associated with agriculture. By keeping the soil covered with living plants year-round, carefully managing grazing animals, and integrating trees into croplands, farmers and ranchers can help remove carbon from the atmosphere and store it in oils and biomass.” RELATED: What You Need to Know About Chlorpyrifos and Other Pesticides In addition, regenerative agriculture can help us avoid converting native forests and grasslands into farmland because it restores productivity to the soil. When comparing organic farming with regenerative agriculture, Wironen says that regenerative farmers may use synthetic inputs, which aren’t allowed in organic farming but make it easier to adopt regenerative practices. “Others consider regenerative agriculture a further advancement upon organic agriculture. The Rodale Institute and partners have even developed a ‘regenerative organic standard,’” Wironen says, for instance. Composting is another regenerative farming practice, which helps reduce methane emissions, because it sequesters carbon. And managing methane emissions has big implications for public health. According to a 2021 report by the UNEP and the Climate and Clean Air Coalition, a 45% reduction in human-caused methane emissions by 2030 would prevent 260,000 premature deaths and 775,000 asthma-related hospital visits, in addition to avoiding losing 25 million metric tons of crops and a 0.3°C of global warming by 2045. Healthier Soil Means More Nutrients in Our Food Regenerative farms produce crops with higher soil organic matter levels, soil health scores, and higher amounts of certain vitamins, minerals, and phytonutrients than conventional farms, according to a recent research article in PeerJ that compared soil health and nutrient density of food with conventional and regenerative farming. Although this study was small and more research is needed to link soil health to our own health, it shows that regenerative farming practices can potentially improve the nutritional profile of our produce and livestock. “Regenerative agriculture today actually stems from Black, Indigenous, and other communities of color that have been following regenerative food practices for thousands of years.” What Are Regenerative Farming Methods Unlike organic farming, there aren’t set rules for practicing regenerative farming, and there is much debate about what counts as “regenerative.” But it is built on a long history of farming practices, including agroecology (sustainable farming), conservation agriculture, indigenous agriculture, and organic agriculture, Wironen says. Regenerative agriculture today actually stems from Black, indigenous, and other communities of color that have been following regenerative food practices for thousands of years, per The Nature Conservancy. Regenerative farming is typically built around a few core principles, Wironen explains. These include: Crop diversity Permanent soil cover Minimal soil disturbance Careful management of nutrients Livestock integration (in some cases) “For example, keeping the soil covered helps prevent weeds, retain soil moisture, and prevent moisture,” he says. “Using cover crops during periods when soil might be fallow can help sequester carbon and retain nutrients, while also preventing erosion and suppressing weeds.” In addition, allowing livestock to graze on cover crops provides manure, which can be used as fertilizer, Wironen says. By keeping soil healthy, it can help increase food production, prevent deforestation, and protect grasslands. For instance, when regenerating grasslands, ranchers can limit cattle grazing for a certain amount of time or to only specific areas of the land. Crop diversity also promotes biodiversity, which can be beneficial for fighting pests or pollinating crops, Wironen says. A regenerative food system also includes sustainable aquaculture, also known as farming in water. This type of farming helps provide cleaner water and creates healthier habitats for marine and freshwater life while boosting the supply of fish and other seafood. How Regenerative Agriculture Can Create Opportunities for New Farmers and Underserved Communities Regenerative farming allows new farmers and people in underserved communities to take part in emerging markets for regeneratively produced food, Wironen says. For example,

Diets Decoded: Here’s What You Need to Know About The Volumetrics Diet

We’re going to let you in on a little secret. Most popular healthy diets that are touted for weight loss—from Paleo to Mediterranean and vegetarian—share many of the same basic principles. All involve eating whole foods (as opposed to packaged and processed) and filling your plate with quality sources of protein, healthy fats, complex carbohydrates, and vitamin-, mineral-, and fiber-rich vegetables. However, each proposes a slightly different path that leads to fulfilling those principles. In this column, we’ll be breaking them down for you, one by one, so you can figure out which (if any) is right for you. We’ll explain the facts and then provide quick, actionable tips on how to follow the diet as part of a Nutritious Life. If cutting calories isn’t helping you hit your weight loss goals, we’re not surprised. An alternative strategy that might work for some people is eating for volume, which involves including healthy and filling foods with each meal–that just happen to be low in calories. This is called the Volumetrics Diet. Read on to find out how it works, and then decide if it’s right for you or not. What is the Volumetrics Diet? As with any diet, the Volumetrics Diet simply offers one approach to attaining your weight loss and health goals. Not a new diet by any means, this tried-and-true diet, which was created by a nutrition and obesity researcher at Penn State, follows a rather simple principle. By including high-volume (think filling and nutrient-dense), low-calorie foods at each meal, you can keep your calorie intake in check without feeling unsatisfied or deprived. On this diet, you can plan to eat three full meals and two snacks daily, with the option for adding desserts some days–as long as you’re staying within your caloric recommendations. Nothing is off-limits on this eating plan, but there are some foods that you’ll want to limit or avoid. The Volumetrics Four Food Categories Successfully following this plan requires an understanding of its four main categories of foods, with most of your food volume coming from foods in category one, and the least of your foods (if any) coming from category four. The goal is to stay within your unique daily caloric intake recommendations. These categories include: Category 1: Very Low-Density Foods Think non-starchy fruits and vegetables such as berries, melons, cucumbers, asparagus and broth-based soups. These foods can be eaten in higher quantities throughout the day when following this diet because they are high in nutrients and water and low in calories. Pile these on your plate! Category 2: Low-Density Foods These foods include whole grains (brown rice and whole wheat pasta, for example), starchy fruits and vegetables (such as bananas, corn and potatoes), legumes, lean proteins and low-fat dairy products. These foods can be eaten in reasonable quantities, paying careful attention to how they affect your daily caloric intake. Category 3: Medium-Density Foods These foods include full-fat dairy products, meats with higher fat content and breads. These foods can be eaten on the diet, but not as often as foods from categories one and two due to their lower nutrient density and higher caloric density. Category 4: High-Density Foods While there aren’t any foods you can’t eat on the Volumetrics Diet, high-density foods should be limited. These foods contain the fewest nutrients and the highest levels of calories, so you want to avoid them when possible. Some examples of high-density foods include crackers, chips, candy, cookies, (all the highly-processed foods we always think are best avoided!) nuts, butter, and oil. (Technically, alcohol falls into this category, except it really doesn’t offer any nutrients and is full of calories. It’s best to keep this out if you’re really trying to lose weight.) What You Eat on the Volumetric Diet High-volume, low-calorie foods tend to contain higher amounts of water and fiber, so these are the foods you’ll focus on eating the most while on the Volumetrics Diet. Why? Because when you eat foods high in water and fiber, you feel fuller faster, meaning you don’t have to eat as many calories to feel satiated. RELATED: Only 5% of Americans Eat Enough Fiber—Here’s Why You Should Eat More Foods with lower amounts of fiber and water, on the other hand, require you to eat more of them to feel full, regardless of how many calories they contain. Here’s a potential list of foods to include plenty of in your daily meals on this diet: Fresh fruits and fresh or frozen vegetables (especially those high in water and fiber) Beans and legumes (in moderation) Whole grains (brown rice, quinoa, oatmeal, whole grain bread) Low-fat dairy products (low-fat Greek yogurt, cottage cheese, kefir) Lean meats and proteins (chicken without the skin, lean beef, low-fat fish, egg whites) Water (vs. soda or other sugary drinks) Notice that the medium- and high-density foods aren’t listed here? They aren’t 100% “not allowed,” but the more you eat lower-density foods, the better. What You Don’t Eat on the Volumetrics Diet We’ll repeat it–there are no strict rules around what you “can’t eat” on the Volumetrics Diet, but there are foods you’ll want to avoid or limit if you want to see the weight drop faster. As you can imagine, higher-calorie foods that are low in nutrients shouldn’t take up a lot of room on your plate, but if you must include them, you’ll want to limit them and make sure they fit into your daily calorie goals. Here are some examples of high-calorie and low-volume foods to avoid on the Volumetrics Diet: Full-fat dairy products (full-fat yogurt, sour cream, and cheeses) Fatty meat (regular ground beef, bacon, sausages, chicken with skin) Processed and sweetened foods (cookies, candy, soda, sweetened coffee drinks) Refined foods (white bread, cake, and other baked goods) Sometimes we all need something sweet or that we know isn’t the healthiest option. One thing that works for many people on this diet is that the rules aren’t super strict. So if you really want to have a

Say Hello to Potato Milk—the New Kid on the Non-Dairy Milk Block

We’re betting that you heard it here first: Potato milk is a thing. Also, we’re betting you just had an instant reaction: Maybe a puzzled, “Hmm, what exactly is potato milk?” or (more likely) a disgusted, “Ewww, what the hell is potato milk!?” We’re more than happy to answer those questions. That’s one of the things we love to do at Nutritious Life: To clue you into new food trends and let you know if they’re a good idea or something to avoid. Of course, non-dairy milk has been around for a long time. Back in the Stone Age (i.e., the late 20th century), rice milk was everywhere. Vegans and people with lactose intolerance could also opt for soy milk, which was generally as good as it got. (Soy milk contains a similar amount of protein to cow’s milk, with significantly less fat and carbs. But not everyone can digest soy products. And some debate remains about how healthy soy is; the answer is not clear-cut.) RELATED: Is Tofu Really Healthy? Today, if you’re avoiding cow’s milk for any number of reasons, you’ve got a plethora of choices. These days, even small grocery stores carry a few different options, such as almond milk, cashew milk, oat milk or coconut milk. Depending on where you shop, you might even have encountered hemp milk, quinoa milk, hazelnut milk or macadamia milk. Get ready to add potato milk to that list. True, you won’t find it on shelves in U.S. stores yet, but that’s probably a matter of time. Keri Glassman’s Potato Milk Recipe Here’s a potato milk segment on “The Doctors” with our very own Keri Glassman, founder of Nutritious Life and a registered dietitian nutritionist who is a nationally recognized expert in nutrition. Keri dishes on all things potato, especially the bad rap they get but don’t deserve, and shares a recipe for potato milk. What’s in Potato Milk? One company that’s “all in” on potato milk is Dug, a Swedish-based brand. Dug uses a patented emulsion process developed at Lund University to blend potatoes and rapeseed oil, then fortifies the liquid with additional ingredients, including pea protein and chicory fiber. Currently, Dug has three varieties of potato milk on the market, but as of early 2022, the product is only sold in Sweden and the U.K. (You can’t even try an Amazon work-around—Amazon UK won’t ship it to the States.) It’s worth noting that, despite their reputation as mere starch vessels, potatoes are not nutrition slouches. According to The European Food Information Council, one medium-sized potato, boiled, provides a bunch of micronutrients, including 3 grams of fiber, 10mg vitamin C, and significant amounts of potassium. They also rank high on the satiety index—meaning, you feel full before consuming as many calories with potatoes compared to other foods like pasta or white bread. The catch: Much of a potato’s nutrients are found in the skin, so boiling peeled potatoes (as recommended in the DIY potato milk recipe below) means you’re only getting 66% of the Vitamin C and 60% of the potassium. Pro tip: Take those potato skins you’ve peeled off the potatoes for your DIY potato milk recipe and add olive oil and salt. Then, either bake them in the oven or cook them in an air fryer on 400F for about 5 minutes. The resulting potato skins are packed with fiber and other nutrients and satisfy your salty, crunchy cravings! Why Potatoes? According to Dug, they began exploring the tuber’s possibilities for several reasons. First, they claim that potatoes are one of the planet’s most sustainable foods–and that you can even grow them in space. That’s right! In 1995, the potato became the first food to be cultivated in space, on board the Columbia space shuttle. Making them even more sustainable is their very low carbon footprint. One hectare, which is about 2 ½ acres, can yield over a quarter million portions of food, according to Dug. Plus, they’re delicious and packed with nutrients. That’s reason enough to get on the potato (milk) train! How to Make Potato Milk at Home Yeah, it’s a bummer that we can’t buy it in the U.S. But if you’re curious to sample this new vegan drink option, you don’t have to wait for Dug to begin shipping and selling across the Atlantic, or for the other brands that are sure to follow. We looked for DIY methods you could try at home and found recipes for potato milk from two test kitchens that agree on the best method. One comes from the great cooking site Food52, the other from The Green Creator. Step 1. Peel two or three potatoes (about 1½ cups total) and boil them in three cups of hot water with a pinch of salt. You want them soft but not falling apart. Step 2. Remove potatoes with a slotted spoon, saving the water. Once both have cooled a bit, measure the starchy water; you want 3½ to 4 cups of liquid total, so add warm water up to that level. Also add any flavorings to taste—i.e., a half-teaspoon of vanilla or almond extract; a couple tablespoons of your sweetener of choice (brown sugar, coconut sugar, maple syrup). Step 3. Combine the potatoes and starchy water into a blender and puree for a good 5 minutes. Strain the mixture through cheesecloth or an extra-fine mesh colander, catching the resulting liquid in a pitcher or mason jar. Voila! You’ve got potato milk, which you can store in the fridge for several days. Pour it on cereal, blend into smoothies, or add to your tea. (Image: Shutterstock)

5 Reasons To Grow Your Own Food From Food Scraps

Picture this…it’s a chilly night and you’ve decided to make a warming dinner of a hearty vegetable soup. You pull out your knife and cutting board and get to work. You chop a few potatoes and carrots, dice some celery and garlic, and slice a couple green onions. To finish it off, you pull out some parsley and basil for extra pizazz. Once everything is in the pot and the soup is simmering, you start to clean up and prepare to eat. You wash the knife, put the cutting board in the dishwasher, and pull out a bowl. Finally, you scoop all the vegetable scraps into a pile and throw them in the garbage – STOP! Stop right there. Those scraps are not trash! They’re full of life and potential! All of them. Even the carrot tops, Even the green onion roots.  And even the extra sprig of basil. They all can be used to grow new plants. Often, the parts of fruits or vegetables that are thrown away are just what is needed to  start a thriving garden.  Here are my top five reasons to grow your own food from table scraps: IT’S A PERFECT ACTIVITY FOR KIDS I first learned about utilizing food scraps for gardening when I was serving in FoodCorps, an organization with the mission of connecting kids to healthy foods. This was a perfect activity to do with kids because it not only taught them about the importance of eating fresh produce, but it was also something they could easily do at home that provides a sense of empowerment. RELATED: 5 Ways to Cook With Food You’d Normally Toss YOU CAN DO IT IN ANY HOME You don’t need a back yard or even any soil. All that is needed is a piece of produce that was otherwise destined for the trash can.  IT REDUCES WASTE The vision of FoodCorps is “to create a future in which all our nation’s children––regardless of race, place, or class––know what healthy food is, care where it comes from, and eat it every day.” This dream encapsulates many of the benefits of growing plants with kitchen scraps. It reduces waste and saves money, not to mention that it’s just downright fun. RELATED: 4 Simple Ways to Green Your Beauty Routine IT’S AN EASY AND AFFORDABLE ENTRY INTO GARDENING Now, let’s all admit it. Gardening is intimidating. Even after serving a year in FoodCorps and teaching kids how to garden, I’m still sometimes daunted by the prospect of growing my own plants. There are a variety of factors to consider when growing your own food: the type of soil to use, the kind of seed to buy, the amount of sunlight and water the plant will need, how much space the plant will take up, the temperature where it will grow best, and more. The beauty of kitchen scrap gardening is that it takes away many of these worrisome factors. There are no seeds to purchase, there’s little to no extra cost, and many vegetables can be started inside without any soil.  IT ONLY TAKES FIVE STEPS Let’s look at the green onions that were used in preparing the soup. To regrow a green onion, all that needs to be done is to cut off the bottom couple inches of the onion above its roots, place the root piece in a small jar, and fill the jar with warm water so that the bottom half of the onion piece is covered. Then, the next steps are to place the jar in a sunny spot, replace the water every couple of days, and transfer the onion to a bigger jar when it outgrows the one that it’s in. The onion can be planted in soil after it has started growing, or it can be kept in water. Other vegetable scraps such as carrot tops or the base of a celery stalk can be used to start plants following the same steps. Now, you may be saying that it is all well and good to know how to regrow some vegetables, but what about other produce like tomatoes? There’s nothing to fear here either You can even grow plants from fruit scraps, too! When it comes to fruit, it’s all about the seeds. (Yes, tomatoes, peppers, pumpkins, and many other “vegetables” are “technically” fruit.) The trick is to rinse the seeds, dry them completely, and save for planting. The seeds can be planted in a pot or outside in a garden. Easy, peasy. The next time you make soup or any other meal, don’t mindlessly throw away the parts of plants you don’t intend to use. When it comes to repurposing the odds and ends leftover from cooking, the limit is only what you can fit into the grocery cart. When it comes down to it, most produce items can be regrown. All it takes is a simple online search to find out how. And, the little bit of effort it takes is well worth it. There’s nothing more satisfying than eating food grown at home, especially when you’re reducing waste, improving your nutrition, and having fun at the same time.  (photo credit: Shutterstock)

Diets Decoded: Plant-Based Diet

Is a plant-based diet healthy? Plant-based—the wellness buzzword that has been hash-tagged more than 32 million times on Instagram and can be found in everything from headlines to menus. But what exactly does it mean to eat plant-based? We’ve got the plant-based diet decoded for you. What is a Plant-based Diet? Think of this one as more of a lifestyle than a diet. There’s no clear definition of a plant-based diet, so you might see the term being used to refer to a variety of eating patterns such as vegan, vegetarian or flexitarian. Nonetheless, a plant-based diet simply refers to a diet that emphasizes whole plant foods and keeps animal products and processed foods to a minimum. What You Eat on a Plant-Based Diet You’ll be keeping it simple with this diet. Minimally processed, plant foods including vegetables, fruit, whole grains, legumes, nuts and seeds will make up the majority of your meals and snacks. In other words, whole foods without a label, package, or long ingredient list are most often what you’ll be looking for. Animal products, including meat, poultry, fish, eggs, and dairy, can be consumed too, but the emphasis will be on the plants. Food quality is also another important part of a plant-based diet. Locally sourced and organic foods are often prioritized. If you’re going to consume animal products, then you should aim to purchase quality items such as grass-fed beef or free-range eggs. What You Don’t Eat on a Plant-Based Diet Nothing is off limits on a plant-based diet, but animal products, including meat, poultry, fish, dairy, and eggs, are either removed or consumed sparingly. Think of animal products as supporting actors rather than the main show with this diet. You’ll also want to avoid processed foods as much as possible, even if they’re plant-based. This includes highly processed foods such as chips, lunch meats, and vegan meats and cheeses that no longer provide the same nutritional benefits as they do in their original, whole-food state. Pros and Cons of a Plant-Based Diet A plant-based diet is an all around win-win, especially given the flexibility it affords to meet your personal preferences, nutritional needs, and lifestyle. It’s no secret you’re better off without overly-processed foods that are stripped of their nutrients and high in added sugars, refined grains, and sodium. Additionally, eating less animal products means more room in your diet to load up on nourishing plant foods that are loaded with gut health-promoting fiber, disease-fighting antioxidants, and anti-inflammatory healthy fats.  RELATED: The Inflammatory Foods You Should Really Avoid It’s hard to deny the numerous health benefits associated with plant-based diets. One meta-analysis of randomized controlled trials found those assigned a vegetarian diet had significant weight loss compared to those assigned non-vegetarian diets. In addition to weight, evidence suggests that plant-based diets are associated with a reduced risk of heart disease, Type 2 diabetes, and even some types of cancer.  Wondering how you can add more plants to your diet? Try meatless Mondays and use meat as a garnish rather than a centerpiece. Pile up at least half your plate with vegetables, swap animal protein for legumes, tofu or whole grains, or try enjoying fruit as a sweet treat. Better yet, check out some of our favorite recipes below for delicious, plant-based inspiration for every eating occasion. The Bottom Line Flexible, sustainable, nutritious—this is one diet we wholeheartedly support. Load up your plate with as many nutrient-dense whole foods as possible. Then you get to decide if and how you’d like to add in some high-quality animal products. By focusing less on what you’re removing from your diet, and more on what health-boosting foods you can add to your diet, the plant-based eating pattern is one you can and should do for the long haul. The healthiest diet is an approach to eating that fuels your body and mind and fits into your lifestyle. Eating empowered means listening—really listening—to your body and focusing on the diverse, delicious, healthy foods you can have rather than what a hard-to-follow diet says you can’t have. Plant-based Recipes We Love Low Sugar Berry Green Smoothie This is as green as a smoothie can be (the way we like it!) but is sweet and yummy thanks to the vanilla-almond butter-berry combo. The addition of avocado makes it extra creamy. Get the recipe here. Healthy Morning Glory Muffins If you love the flavors of autumn, you’ll fall for these muffins fast, thanks to pumpkin, apple and cinnamon. Bonus: chia seeds add a protein punch. Get the recipe here. Avocado Toast with Roasted Zucchini and Corn Avo toast is a great source of (Instagram-friendly) healthy fats, while zucchini provides fiber, folate and vitamin C. While corn gets a bad rap because it’s such a massive GMO commodity, it’s actually filled with antioxidants. (Just buy it fresh from a local organic farm stand, if you can). Get the recipe here. Smoky Rosemary Maple Tempeh Tempeh is an excellent source of plant-based protein, and since it’s fermented, many people find it more easily digestible compared to tofu. Here, that protein is supplemented with all kinds of nutrient-dense marinade ingredients, like garlic, cayenne pepper and apple cider vinegar. Get the recipe here. Coconut Bacon Sandwich Instead of processed meat, you get mushrooms, which are one of the few dietary sources of vitamin D. The protein-rich chickpeas are tossed with antioxidant-rich spices. And while a standard BLT doesn’t come with a letter A, we’ll put avocado’s healthy fats on anything. Get the recipe here. Vegetarian Quesadilla with Broccoli Rabe Who doesn’t love a cheesy quesadilla? This one layers nutrient-dense broccoli rabe (fiber! vitamins!) into the protein-packed cheese and black beans—and holds it all together with a tortilla made with whole grains instead of white flour. Get the recipe here. Vegan Chocolate Gingerbread Protein Muffins These muffins are a sweet treat for all kinds of eaters—from vegan to gluten-free—without the use of any strange replacement ingredients (just healthy, whole foods). They also deliver tons of flavor and protein. Get the recipe here. Peanut Butter Honey Energy Balls These energy balls take

Will Going Vegan Guarantee Weight Loss?

Beyoncé, Zac Efron, Serena Williams—these are just a few of many celebrities you’ll find touting how a vegan diet transformed their health and helped them shed pounds. Can you be-like-Beyoncé and lose weight from a vegan diet, too?  Possibly. Following a vegan diet means you cut out all animal products including meat, fish, eggs, and dairy. As a result, vegans rely entirely on plant-based foods including fresh fruits and vegetables, legumes, nuts and seeds, and grains. This means there’s a good chance you’re swapping out high-calorie foods like red meat or cheese for nutrient dense fiber rich whole foods, which may  naturally lead to weight loss. A 2016 meta-analysis of randomized controlled trials found individuals assigned to a vegan diet had the highest rate of weight loss compared to non-vegetarian diet groups.  Here’s the catch: There are still plenty of high-calorie not-so-healthy vegan foods that will probably hinder your weight loss efforts if you load up on them. A diet of bagels, Oreos, and french fries may be vegan, but it’s not the path to greater health or to shedding pounds. Plus, many vegan alternatives to meats or sweets are still sneakily high in calories, saturated fat, refined carbs,  and sugars. They also often contain unhealthy fillers and additives. Vegan or not, eating a diet that is as high in whole real foods as possible always wins. A vegan diet can also be lacking in certain essential nutrients if you’re not responsible. Vitamin B12 is almost solely found in animal products, so vegans should consider taking a vitamin B12 supplement and incorporating fortified foods into their diet. Other harder-to-find nutrients in plant-based foods include calcium, iron, vitamin D and omega-3 fatty acids. Avoiding all animal products can be pretty restrictive for some, so you’ll also want to make sure you’re not cutting too many calories or falling into a cycle of yo-yo dieting.  The good news: A vegan diet can boost your health and lead to weight loss when done correctly. If you’re interested in trying a vegan diet to slim down, just be sure to follow a few guidelines: Prioritize veggies You can thank fiber rich veggies for much of the vegan diet’s weight loss benefits. Vegetables are low in calories and high in nutrients and filling fiber, so piling your plate with these nutrient dense foods will keep hunger at bay while providing disease-fighting compounds. Don’t worry, there’s no need to eat salads on repeat. Check out these hearty, delicious plant-based meals for some inspiration.  Watch your portions Weight loss is not as simple as calories in, calories out, but you’ll still need to watch your portions if slimming down is your goal. Even nutritious plant-based foods like nuts and avocados can lead to weight gain if consumed in excess. Use this hunger hack while you enjoy that black bean burger and sweet potatoes fries. Eat your protein If you’re hoping to build some muscle too, then you’ll want to make sure you’re not missing out on this important macronutrient. Plus, protein will help keep you satisfied for longer so you’re not always running to the kitchen or tempted by vegan sweets. Try plant-based proteins like legumes, whole grains, tofu, tempeh, or protein powder. In a rush? Grab one of these vegan protein bars. Skip vegan treats and processed foods Just because it’s vegan, doesn’t mean it’s healthy. The extensive vegan options now lining grocery store aisles make plant-based diets easier to follow, but many are still overly processed and far from their natural whole food state that is associated with the vegan diet’s health benefits. Keep it simple and the long ingredient lists to a minimum. If you do need a sweet treat, try these vegan ones instead.  The Bottom Line Simply switching to a vegan diet won’t automatically improve your health or make the weight melt off. That being said, it’s likely you’ll notice weight loss if following a plant-based diet means eating more nutritious whole foods and less high calorie animal products and refined carbohydrates. You’ll still need to follow some healthy eating habits if slimming down is the goal, so a vegan diet isn’t your only answer to weight loss. (photo: Shutterstock)

The One Simple Diet Change That’s Best for the Planet

Want to eat a more eco-friendly diet? There’s one simple thing you can do that will have the biggest impact: eat less meat. “There are few other changes you can make in your life that will allow you to be both selfish and altruistic at the same time,” writes Mark Bittman in the book The Reducetarian Solution, which coins the term “reducetarian” to refer to anyone looking to cut back on their meat intake. “And yet becoming a reducetarian does just that, by helping you reduce both your changes of chronic disease and also your carbon footprint and the other damaging environmental consequences of industrial animal production.” RELATED: This Process Is the Root of Most Chronic Diseases All food production requires resources that tax the planet in some way, but meat is particularly intensive in that it uses a lot of water, fuel, and land. It also contributes to nitrogen pollution and greenhouse gas emissions, since cows release methane. Of course, you don’t have to go vegan if it’s not your style. When you do eat meat, you can choose beef from grass-fed cows that have been raised using more sustainable methods. But even grass-fed beef advocates will tell you, you don’t need to eat meat twice a day (and meat that’s good for you and the planet can’t be produced at a rate that allows for that, anyway). Here are a few simple approaches you can try to eat less meat, now. How to Eat Less Meat for an Eco-Friendly Diet 1. Go “One Part Plant” In her book, One Part Plant, wellness advocate Jessica Murnane suggests committing to one plant-based meal every day. You can choose breakfast, lunch, or dinner or switch it up each day, as long as once a day you’re skipping all meat and dairy. RELATED: The Essential Guide to Plant-Based Protein 2. Go Vegan Before 6 Mark Bittman’s own approach is to eat totally plant-based early in the day every day but allow meat and dairy after 6:00 p.m., a plan he lays out in his book VB6. That doesn’t mean you’ll have to give up protein-rich eggs—just save your favorite frittata recipe for later in the day. Who doesn’t love breakfast for dinner? RELATED: Vegan Bacon Will Change Your Life 3. Celebrate Meatless Mondays This may be the earliest example of vegan-ish eating. The Meatless Mondays campaign has been encouraging eaters to eat vegetarian one day a week (on Monday, obviously) for more than a decade. Of course, you could choose whichever day of the week works best for you and commit to swapping your steak salad for a veggie-packed grain bowl just once every seven days. That really doesn’t sound like much of a sacrifice, right?