How Plant-Focused Eating Supports Health and Wellness

Eating a diet rich in vegetables, fruits, whole grains, and nuts does more than satisfy hunger. It also strengthens immunity, supports bone and digestive health, reduces inflammation, and lowers the risk of chronic diseases. Research shows that consuming three servings of non-starchy vegetables and two servings of fruit daily can reduce cancer mortality by 10 percent. Beyond disease prevention, plant-forward diets are linked to healthier body weight, and even short-term vegan eating can improve heart health.

Plant-based eating is not just good for your health; it can also be good for your wallet. A study by Oxford University found that vegan, vegetarian, and flexitarian diets can reduce grocery bills by as much as one-third, offering a practical way to eat well while saving money.

Common Concern: Protein

Many people wonder if plant foods provide enough protein. The answer is a resounding yes. Plant-based diets can deliver impressive nutrition while offering affordable, versatile options for cooking. Here are five protein-rich plant foods to include in your meals:

1. Pulses (beans, lentils, chickpeas, peas)
   Pulses provide about 6 grams of protein per half cup. They are extremely versatile. Use them in soups, stews, dips, tacos, or roast them for a crunchy snack.

2. Legumes (edamame, peanuts)
   Half a cup of shelled edamame contains 9 grams of protein, while peanuts and peanut butter offer 8 grams per serving. Add them to salads, stir-fries, smoothies, or even oatmeal for a protein boost.

3. Tofu
   Tofu delivers 21 grams of protein per half cup and is known for absorbing flavors beautifully. It works well in stir-fries, sauces, scrambles, or grilled as a meat substitute.

4. Quinoa
   Technically a seed, quinoa provides 8 grams of protein per cooked cup. Use it in place of rice, pasta, or ground beef, or enjoy it as a hearty breakfast option.

5. Tempeh
   This fermented soy product offers 31 grams of protein per cup. Tempeh can be grilled, sautéed, baked, or crumbled for sandwiches, salads, chili, or tacos.

Overcoming Barriers

For older adults, cost can be a barrier to eating more plant-based foods. Fresh produce and specialty items may feel out of reach, especially for those on fixed incomes. Aster provides support to help you access affordable options. Through a free and private consultation, our team can connect you with SNAP benefits and other community programs designed to stretch your food budget while supporting nutritious, protein-rich meals.

Contact Aster’s Director of Social Services:
Ramoncita Cocova
Phone: 480-634-1659
Email: rcocova@asteraz.org

Eating plant-forward does not have to be complicated or expensive. By incorporating these protein-rich foods into your meals and taking advantage of community resources, you can enjoy healthier eating that supports both your body and your budget.