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Diet


About the Author
My name is Allison Mills, and I am a registered dietitian at Christian Hospital. I received my bachelor’s degree from University of Missouri in Columbia, and I have been working as a dietitian since 2007.

I’m looking forward to being a part of the Lifestyle Guide and providing nutrition education to the public. We’ll work toward a goal of a well-balanced, healthier diet. It is important to remember that even small changes to your diet can produce big results for your health and for disease prevention.

Challenge #12: Go Vegetarian
by Allison Mills, RD, LD 

One way to boost your heart health is to increase the amount of fruits and vegetables in your diet while decreasing fat intake. An increasingly popular way to meet this goal is to eat more vegetarian meals. Although some people might still consider a vegetarian diet to be a bit unusual, vegetarianism is becoming more prevalent due to its health benefits.

The advantages of a vegetarian diet come from the elimination of meat products, which contain heart-unhealthy saturated fats, and the subsequent increase in plant-based foods, such as fruits, vegetables, whole grains, and beans and legumes. Plant-based foods contain higher amounts of vitamins and minerals, fiber, antioxidants and heart-healthy unsaturated fats. By increasing plant-based foods, you decrease your risk for obesity, heart disease, diabetes and cancer.

Your challenge: Enjoy at least one meatless meal per week.

Ideas:
  • Start with a favorite recipe and then replace the meat with such things as black beans or soy crumbles
  • Be adventurous! Try some non-traditional veggies on pizza and in lasagna, like red peppers, zucchini and tomato slices
  • Add fruit and nuts to salads; strawberries, mango, walnuts and almonds will liven up those greens
Vegetarian Recipes and Cooking Tips: