Plant-Based Diet For Dummies (For Dummies Series)

**Get healthy, lose weight, and feel great on a plant-based diet**The benefits of a plant-based diet have been publicized far and wide, and you can no longer deny it—you're fully ready to experience the health benefits of this lifestyle. __Plant-Based Diet For Dummies__ has been created to help even the most stubborn carnivores adapt to and even learn to find joy in a plant-based diet. Besides providing useful tips, delicious recipes, and meal ideas, this lively resource discusses all you have to gain from adopting healthier eating habits, including a decreased risk for cancer, a lower risk of heart disease and stroke, a lower cholesterol count and blood pressure, and a lower risk, and prevention, of diabetes. A meat-free lifestyle has many benefits for your body, and author Marni Wasserman takes you on a journey of discovery into the exciting world of fruits, vegetables, and other nutrient-rich foods. A plant-based diet, while similar to vegetarian and vegan diets, is different in that it allows an individual to experience the benefits of vegetarianism without focusing on the politics of a meat-free lifestyle. This book takes the mystery out of adopting better food habits and making better meal choices. It shows you how to stock your kitchen, cook fantastic meals, and discover the wealth of delicious ingredients at your fingertips. * Discusses how to improve energy, lower cholesterol, and protect the body's cells, all through better diet options * Includes more than 40 mouthwatering recipes and sample menu plans * Gives specific advice and instructions for athletes, those battling illnesses, expectant parents, seniors, and children * Covers which plant foods are good sources of fat, protein, complex carbohydrates, and fiber Get healthy, lose weight, and feel great on a plant-based diet. Contents at a Glance 7 Recipes at a Glance 9 Table of Contents 11 Introduction 19 About This Book 20 Foolish Assumptions 20 Icons Used in This Book 21 Beyond the Book 21 Where to Go from Here 22 Part I: Getting Started with a Plant-Based Diet 23 Chapter 1: What Is a Plant-Based Diet? 25 What Does Plant-Based Mean? 25 Getting to the Root of a Plant-Based Diet 26 It’s Not a Diet, It’s a Lifestyle 30 Common Questions and Answers about a Plant-Based Diet 34 A Quick Guide to Making Plant-Based Part of Your Everyday Life 36 Chapter 2: Seeing the Benefits of a Plant-Based Diet 37 Eating According to a Plant-Based Food Guide 37 Feeling Good with Food 39 Becoming a Wellness Warrior 41 Chapter 3: The Macro and Micro Essentials of a Plant-Based Diet 51 Making the Most of Macronutrients 51 Meeting the Micronutrients 66 Chapter 4: Packing an Extra Punch with Power Foods 71 Enriching Your Diet with Super Nutrients 71 Celebrating Superfoods 72 Considering Sea Vegetables 75 Favoring Phytonutrients 79 Biting into Bioflavonoids 80 Acknowledging Antioxidants 82 Part II: Embracing Plant-Based Living 85 Chapter 5: Taking the Plunge into a Plant-Based Diet 87 Transitioning to a Plant-Based Diet 87 You Can’t Do It Alone: Leaning on Others for Support 93 Overcoming Common Pitfalls 95 Chapter 6: Looking at What’s on Your Plate 99 Thinking about Your New Plate 99 Going with Your Gut 105 Getting Organized 107 Exploring Sample Meal Plans 110 Modifying Your Favorite Recipes to Be Plant-Based 116 Chapter 7: Overhauling Your Kitchen Contents 117 Cleaning Out Your Kitchen 117 Creating Your Plant-Based Starter Kit 119 Rounding Out the Rest of Your Goods 125 Getting the Must-Have Equipment 129 Finding Alternatives to Common Ingredients 132 Chapter 8: Being a Savvy Shopper 135 Reading Product Labels 135 Conquering the Grocery Store 140 Shopping Off the Beaten Path 144 Organic and GMO: Figuring Out What It All Means to a Plant-Based Diet 146 Chapter 9: Boosting Your Plant-Based Diet with Supplements 149 Understanding the Basics of Supplements 149 Focusing on the Main Plant-Based Supplements 153 Choosing the Best Form for Your Supplements 156 Picking the Right Times to Supplement 158 Part III: Plant-Based Recipes for Success 161 Chapter 10: Brilliant Breakfasts 163 Wakey, Wakey, No Eggs and Bakey 163 Easy to Make and Easy on the Go 164 Chapter 11: Lovable Lunches 177 Making a Meal of Salads and Soups 177 Rethinking Handheld Lunches 180 Chapter 12: Super Suppers 193 Rethinking What Your Dinner Plate Should Look Like 194 Chapter 13: Guiltless Desserts 205 Getting to Know Alternative Sweeteners 205 No Eggs, No Dairy, No Problem! 207 Chapter 14: Sensational Snacks 219 Boosting Your Metabolism with Healthy Snacking 219 Choosing Sweet or Savory Snacking 221 Chapter 15: Sauces, Sides, Dips, and Dressings 231 Seeing the Benefits of Whipping Up Your Own Sauces, Dips, and Dressings 231 Adding Variety with Sumptuous Sides 232 Part IV: Plant-Based for All Stages of Life 245 Chapter 16: Navigating Restaurants and Special-Occasion Dining 247 The Ins of Dining Out: Being a Proactive Plant-Based Eater 248 Eating Delivery and Takeout, Veggie Style 252 Celebrating Holidays and Special Occasions 255 Showing People Just How Fun Veggie Dining Can Be 258 Chapter 17: Eating Plant-Based When You’re Pregnant 259 Maintaining a Balanced Diet for Two 259 Talking to Loved Ones about Your Dietary Choices 263 Troubleshooting: Beating Nausea and Other Discomforts with Plants 264 Chapter 18: Raising Children on a Plant-Based Diet 269 Knowing What to Watch Out for When Raising Plant-Based Kids 270 Nurturing a Plant-Based Baby 270 Navigating the Toddler Years 277 Raising Healthy Kids and Teens 279 Chapter 19: The Plant-Fueled Fitness Enthusiast 285 Boosting Macronutrients for the Active Person 285 Eating Before and After Workouts 289 Sorting Out Supplements: Sports Drinks, Energy Bars, and Protein Powders 293 Following the Vitamin and Mineral Code 296 Chapter 20: Getting Older, Getting Wiser about Your Plant-Based Diet 299 Knowing How Plants Contribute to a Longer Life 299 Ensuring You’re Getting the Right Nutrients 302 Working with Prescriptions and Diet 306 Chapter 21: Purely Fit on a Plant-Based Diet 309 Checking Out the Benefits of Regular Exercise 309 Don’t Think, Just Move 315 Part V: The Part of Tens 319 Chapter 22: Ten Foods That Are Surprisingly Not Plant-Based 321 Bread 321 Soup Stock Powders or Cartons 322 Veggie Burgers or Sausages 322 Worcestershire Sauce 322 Alcoholic Beverages 323 Noodles and Pasta 323 Dairy-Free Cheese 323 Granola 323 Boxed Cereal and Cereal Bars 324 Orange Juice 324 Chapter 23: Ten Plant-Based Foods That Boost Your Immunity 325 Garlic 325 Onions 326 Ginger 326 Cayenne 326 Squash 327 Kale 327 Citrus Fruits 327 Green Tea 328 Miso Soup 328 Mushrooms 328 Chapter 24: Ten Plant-Based Beauty Treatments to Use on Your Skin 329 Avocado 329 Coconut 330 Raw Honey 330 Lemon Juice 331 Apple-Cider Vinegar 331 Strawberries 332 Bananas 332 Almonds and Oats 332 Olive Oil 333 Aloe Vera 333 Chapter 25: Ten Bad Things about Eating Meat 335 Meat Production Wastes Natural Resources 335 Meat Isn’t as Rich in Nutrients as Plants 336 Animals Are Fed Poor-Quality Feed 337 Meat Is Acidic 338 Meat Is Loaded with Toxins 338 Meat Is High in Saturated Fat 338 Eating Meat Can Increase Your Risk for Cancer and Osteoporosis 339 Eating Meat Impacts Climate Change 339 Eating Meat Is Cruel 339 The Meat Industry Is Getting Worse 340 Index 341 About the Author 357 Get healthy, lose weight, and feel great on a plant-based diet The benefits of a plant-based diet have been publicized far and wide, and you can no longer deny it—you're fully ready to experience the health benefits of this lifestyle. Plant-Based Diet For Dummies has been created to help even the most stubborn carnivores adapt to and even learn to find joy in a plant-based diet. Besides providing useful tips, delicious recipes, and meal ideas, this lively resource discusses all you have to gain from adopting healthier eating habits, including a decreased risk for cancer, a lower risk of heart disease and stroke, a lower cholesterol count and blood pressure, and a lower risk, and prevention, of diabetes. A meat-free lifestyle has many benefits for your body, and author Marni Wasserman takes you on a journey of discovery into the exciting world of fruits, vegetables, and other nutrient-rich foods. A plant-based diet, while similar to vegetarian and vegan diets, is different in that it allows an individual to experience the benefits of vegetarianism without focusing on the politics of a meat-free lifestyle. This book takes the mystery out of adopting better food habits and making better meal choices. It shows you how to stock your kitchen, cook fantastic meals, and discover the wealth of delicious ingredients at your fingertips. - Discusses how to improve energy, lower cholesterol, and protect the body's cells, all through better diet options - Includes more than 40 mouthwatering recipes and sample menu plans - Gives specific advice and instructions for athletes, those battling illnesses, expectant parents, seniors, and children - Covers which plant foods are good sources of fat, protein, complex carbohydrates, and fiber Get healthy, lose weight, and feel great on a plant-based diet.