5 Easy, Actionable Ways to Eat More Plants This Year

Experts recommend incorporating more plants into your diet, but it's easier said than done. We looked to Eliza Savage, MS, RD, CDN, a registered dietitian and Associate Editorial Director at Verywell Fit, for easy, actionable tips.

As an experienced clinical dietitian and the published author of Healing Through Nutrition: The Essential Guide to 50 Plant-Based Nutritional Sources, Savage is well-versed in the benefits of eating plants. She explained that a plant-rich diet can improve your digestion¹, reduce your risk of chronic disease, and decrease inflammation in the body², while giving you more energy and increasing antioxidant intake and hydration to promote glowing, healthy skin³.

Fortunately, you don’t have to make extreme dietary shifts or commit to veganism to get more plants in your diet. Small changes, such as pouring Almond Breeze® Almondmilk in your bowl of cereal can be a great way to start. Plus, eight ounces of 2% dairy milk contains 20mg of cholesterol while Almond Breeze has a grand total of zero cholesterol⁴.

Curious about other ways to make adopting a plant-rich diet a habit that actually sticks? Savage shared a few simple, effective, and affordable methods for eating more plants.

“Many people think that vegetables are more expensive than packaged foods, but that’s not always the case. To reduce cost, consider purchasing frozen instead of fresh fruits and vegetables,” Savage says. This way you can buy in bulk and not have to worry about using everything in the next few days. To ensure that the plants are similar to what you’d get at your local farmer’s market, check to see that no sodium has been added.

You can swap out fresh vegetables for frozen in lots of traditional dishes, and frozen fruit is great for smoothies. Instead of having to dilute it with ice to cool it down, you can simply mix frozen fruit with Almond Breeze Almondmilk to whip up a deliciously creamy smoothie. Whether you want to make a plant-rich breakfast or a refreshingly healthy dessert, these recipes will have you covered.

You don’t have to radically change your eating habits to integrate more plants into your diet. In fact, taking an additive approach instead of thinking you need to replace all your go-tos can be much more sustainable and realistic in the long run. Eliza Savage suggests adding plant-based ingredients to those familiar dishes.

“If you’re a fan of eggs in the morning, add tomato and spinach to your scramble,” Savage says. “Mix veggies into your favorite pasta or blend herbs, vegetables, nuts, or seeds into your favorite savory sauces.”

You can also swap out one of the ingredients for a plant-based option. For instance, the next time you’re making Mac n’ Cheese or this Roasted Corn and Poblano Risotto, you can use Almond Breeze Almondmilk where you’d typically add dairy. It’s a simple way to give a comforting dish 50% more calcium and fewer carbs and calories per serving, when compared with 2% or whole milk.

Picking up on that last point, you should really consider if switching to a plant-based milk, such as Almond Breeze Almondmilk, is right for you. It boasts greater nutritional value and fewer calories (60 calories per 8 oz serving, which is half of what’s in 2% dairy milk). According to Eliza Savage, almond milk can also be easier on your digestive system.

“As we age, we lose the ability to digest lactose, one of the primary sugars in dairy-based milk and dairy products. This can result in uncomfortable digestive effects, such as bloating, gas, and stomach upset.”

And don’t worry—you’ll still be able to enjoy that cup of coffee just as much. “The taste of almond milk is pretty neutral, so more people are likely to use and enjoy it. You can’t reap the nutrition benefits of a product that you don’t consume!”

“Many people have a misconception on what constitutes a plant-based food. Plant-based foods include fruits and vegetables, of course, but also nuts, seeds, whole grains, and legumes,” Savage says.

It’s important to remember the latter options, since those plant-based foods can instantly make a meal more filling. Instead of loading up on lower fiber processed carbohydrates to satisfy your hunger, you can add grains like quinoa, farro and oats to a fresh salad, seasonal stew or a hearty bowl.

“Many people are only aware of a few plant foods (think oranges, apples, bananas, carrots, and broccoli) and may not have been exposed to the variety of plant-based foods available,” Savage says.

That’s why she suggests picking up a plant-based food you’ve never tried before every time you go to the store. If you approach plant-heavy meals as an adventure rather than a chore, you’ll probably have more fun incorporating more plants into your diet.

For those who don’t know where to start their plant-eating journey, explore these recipes from Blue Diamond Almond Breeze for inspiration. After all, each one of them is guaranteed to showcase a nutritious, flavorful ingredient.