The Power of a Plant-Forward, Evidence-Based Diet

When it comes to long-term health and longevity, one of the most consistent findings in nutrition science is the benefit of a plant-forward diet. Diets rich in vegetables, fruits, whole grains, legumes, nuts, and seeds have been linked to lower rates of heart disease, diabetes, certain cancers, and overall mortality.¹

Plant-based diets may be higher in fiber which can help delay stomach emptying and help limit excess calorie intake.² Focusing on whole, minimally processed plants makes it easier to maintain a healthy weight over time.

So what does an evidence-based, plant-forward diet look like in practice?

Start with plants as the default. Aim to build meals around vegetables, beans, lentils, whole grains, and healthy fats like olive oil, nuts, and seeds. These foods provide fiber, antioxidants, and anti-inflammatory compounds that support metabolic and heart health.

Prioritize whole and minimally processed foods. Foods closer to their natural form tend to offer greater nutritional value and support stable energy, digestion, and overall wellbeing.

Pay attention to fat quality. Plant-based fats such as olive oil, avocado, nuts, and seeds are rich in unsaturated fats. Being mindful of highly processed fats can help maintain balance within the diet.

Focus on variety and balance. Eating a wide range of plant foods increases nutrient diversity and helps ensure adequate intake of key vitamins, minerals, and phytonutrients. One easy way to eat more plants is to include at least two different colored plants on your plate. For example, you can choose green broccoli and red tomatoes.