Easy ways to shift to a plant-based diet

A growing number of people are shifting toward eating meat-light or vegetarian diets. These plant-based diets are centered around fruits, vegetables, grains, beans, legumes and nuts.

Compared with nonvegetarians, people who are mostly or fully vegetarian tend to:

• Maintain healthier cholesterol levels
• Maintain healthier weights
• Have a reduced risk of heart attack
• Eat fewer calories
• Eat less unhealthy fat

If you're interested in experimenting with a plant-based diet, consider these dietitian-recommended tips.

Fill your plate without meat

Mealtime can be just as satisfying without meat. Here are some ways to fill your belly:

• Legumes are beans and lentils that are available fresh, dried or canned. Choose unsalted or low-sodium canned legumes.
• Veggie burgers are made from plant foods like rice, beans, soy and nuts.
• Tempeh is made from fermented soybeans and has a meaty texture. It can be used in tacos, spaghetti, chili and stir-fry.
• Tofu is made from soybeans. You can buy it in soft, firm or extra-firm varieties. Soft or silken tofu works well in soups, sauces and desserts. Use firmer tofu in stir-fries, sautes and salads.
• Edamame is whole soybeans. They are green and available unshelled or in their pods. Do not eat the pod. Add edamame to stir-fries, soups and Japanese dishes.
• Quinoa is called a whole grain but is actually a seed. Quinoa is rich in fiber, protein, and several vitamins and minerals. Prepare and use it like rice. Be aware that it takes less time to cook than rice.
• Jackfruit is a fruit typically grown in tropical regions. Though it is not high in protein, the pulp of the fruit has a chewy meat-like texture. It works well in many plant-based dishes. It is available fresh and canned.

Delightful dairy alternatives

Milk, yogurt and creamer alternatives are made from almond, soy, oats, cashews and more plants. Choose plant-based milks fortified with calcium and vitamin D. Look for minimal added sugars, oils or saturated fats.

In place of cheese, experiment with using tofu, nut butter or nutritional yeast in recipes. Miso, tamari and tahini can replace cheese-flavored ingredients in recipes.

To add a creamy texture to dishes, soak and then blend raw cashews or use mashed potatoes.

The incredible replaceable egg

To replace an egg in a recipe, you can use:

• 1 tablespoon ground flaxseed meal mixed with 3 tablespoons water. Let it sit for 5 minutes.
• 1 tablespoon chia seeds mixed with 3 tablespoons water. Let it sit for 5 minutes.
• An egg replacement product. Examples include Ener-G Egg Replacer, Bob's Red Mill Egg Replacer or other similar type.
• 1/2 mashed banana.
• 1/4 cup applesauce.

Sweeten without honey

If you want to avoid all animal products, including honey, consider plant-based sweeteners, like maple syrup, molasses, agave and date puree.