By Rosy Rojas, Dietetic Intern, Tufts Universtiy

There are a number of health advantages to increasing plant foods in your diet. Researchers have noticed that people who follow plant-based diets tend to live longer, healthier lives.

Diets comprised mostly of plant foods may decrease the risk of developing health conditions like cancer, heart disease, and diabetes. Plant-based diets can also be an effective way to manage these illnesses once diagnosed.

When you make the switch to a more plant-centered diet, it’s important to swap in appropriate substitutes for the animal products you’re removing. Use the guide below to help make healthy plant-based swaps.

Moving toward a plant-based diet does not have to mean becoming fully vegetarian. Even making a few substitutions or small alterations in your diet to incorporate more plant-based foods like vegetables, fruits, nuts, and seeds can have positive effects on your health.

Interested in trying a plant-based diet? Try the following meal patterns:

• Meatless Monday
  Dedicating an entire day to eating only plant-based meals is a great starting place for those who want to incorporate more vegetables and grains into their diet without going completely meat-free. Need ideas? Using #MeatlessMonday, search for inspiration and recipes on Facebook, Twitter, or Instagram.
• Pescatarian
  A pescatarian diet allows fish, which is a lean protein and an excellent source of omega-3 fatty acids, which have powerful health benefits for your body and brain. Be sure to choose sustainably-caught fish to minimize your environmental impact
• Lacto-ovo vegetarian
  Lacto-ovo vegetarian diets allow dairy and eggs, which are excellent nutrient-rich protein sources.
• Vegan
  This is the most strict plant-based diet, allowing only plant products to be consumed. It’s advised to supplement your vegan diet with vitamin B-12, which is an essential nutrient naturally found in animal products.

Incorporating fresh and wholesome foods is an essential part of any well-balanced diet and small substitutions in your diet can benefit your overall health. Browse our recipe collection and try incorporating new plant-based dishes into your diet!