DETROIT – When you think of summer foods, hot dogs and hamburgers probably come to mind.
But if you’re trying to eat healthier, nutrition experts say summer is the perfect season to try out a plant-based diet -- trading out meat for big health benefits.
“We have a lot of great produce right now in Michigan to make it really easy to kind of, sub out that meat and get that vegan, vegetarian options in there,” said Ashlee Carnahan, a registered dietitian at Henry Ford Health.
There are lots of different kinds of plant-based diets, but the general concept is eating lots of fruits and vegetables, plus nuts, seeds, whole grains, legumes and beans.
Carnahan recommended gradually shifting more of your meals in this direction.
“Go easy. One step at a time, because you can’t make this huge transition all at once, because that’s going to make you unsuccessful,” advised Carnahan.
Numerous studies find plant-based diets can help with weight loss, decrease blood pressure and cholesterol, and lower the risk of heart disease and type 2 diabetes.
Plant-based diets are naturally high in fiber, so it’s important to gradually increase your intake to give your body a chance to adjust.
“Make sure when you’re increasing your fiber intake and your fruit and vegetable intake, drinking lots of water can definitely help too,” said Carnahan.
Eating more fiber will also help you feel full longer.
“The majority of Americans don’t get their fruits and vegetables in, three cups of vegetables, two cups of fruit a day, and that’s a great place to start,” said Carnahan. “Maybe you do a goal once a week. ‘Okay, I’m going to add one more cup of vegetables in this week.’ Or, ‘This week, I am going to make sure I eat black beans twice for dinner instead of meat.’”
Plan ahead and choose simple but tasty recipes.
“Easy grab and go foods are the best way to go,” said Carnahan. “I’m a busy momma too, so when I can grab foods and I can go, that’s the best option for me.”
Carnahan’s summer favorite? A “cowboy salsa” also known as “cowboy caviar” that’s rich in black beans, corn, tomatoes, and avocado. You can find the recipe she uses here.
Carnahan also likes cut-up vegetables with a non-dairy yogurt or hummus dip.
Another simple summer favorite?
“Tomatoes, mixed in a little bit of vinegar and a seasoning packet. I love that and that’s always a hit at our barbecues,” said Carnahan
If you’re making a plant-based dish, make extra for another meal too.
“If you make that black bean salad or chickpea salad, or even grabbing things like hummus and fresh veggies, those can always be fast and on-the-go things that you can put in your lunch or take to a barbecue,” said Carnahan.
More recipes: