Test Your Knowledge of a Plant-based Diet

Nov 7

1. A plant-based diet can help prevent disease. True or False?Answer: True. A meat-based diet's high fat (especially saturated fat), low-fiber content contributes to obesity, diabetes, certain cancers, and heart disease. A plant-based diet, along with adequate exercise, can help prevent these diseases.2. A plant-based diet is a vegetarian diet. True or False?Answer: False. A plant-based diet consists mainly of vegetables, fruits, grains, and legumes, with modest amounts of meat. The key is to take the focus away from meat, making it a side dish or condiment instead of the main entree.3. A plant-based diet won't give me enough protein. True or False?Answer: False. As long as you eat a variety of foods, you should get an adequate amount of protein in your plant-based diet.4. Legumes (beans and peas) are a good meat alternative. True or False?Answer: True. Legumes provide protein and iron, making them a good nutritional substitute to meat. They are also a good source of fiber. Use them in place of meat in chili, burritos, lasagna, and soups. Serve them over rice or pasta or add to soups and salads.5. Simply avoiding or cutting back on meat makes for a healthy diet. True or False?Answer: False. Cutting the meat in your diet doesn't automatically make it healthier. Be sure to add healthful foods in its place. French fries and macaroni and cheese may be meatless, but they are not low in fat. Be sure to eat at least 4.5 cups of fruits and vegetables, plus a variety of whole grains daily.6. I'll have to shop in expensive stores to follow a plant-based diet. True or False?Answer: False. Compare the cost per serving of beans, rice and pasta with meat and you can see how inexpensive a plant-based diet can be. These items, plus fruits and vegetables, are available at regular supermarkets.Tips for Getting Started• Try chicken, turkey, and fish in place of read meat; they are lower in saturated fat.• When you do use meat, mix it in casseroles and stir-fries, with lots of vegetables and pasta or rice. Think of meat as a condiment.• If you have a family of meat-eaters, try one or two plant-based meals per week until they get used to new flavors and foods.• Introduce beans as a side dish, gradually moving toward bean-based entrees.• For recipes, visit www.foodandhealth.com.By Hollis Bass, MEd, RD

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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

Test Your Knowledge of a Plant-based Diet

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