New dietary guidelines, which inform federal nutrition programs and influence what Americans are told to eat, are expected to roll out later this year. In a departure from past recommendations, an advisory committee is pushing Americans to follow a more plant-based diet and to cut back on ultra-processed foods.
The committee recommends a diet mostly comprised of:
- Fruits and vegetables
- Legumes, nuts, and whole grains
- Fish and seafood
- Vegetable oils higher in unsaturated fat
It also recommended far less consumption of:
- Red and processed meats
- Sugar-sweetened foods and beverages
- Refined grains
- Saturated fat
The committee added that a healthy diet “may also include” fat-free or low-fat dairy and foods lower in sodium.
Here, experts explain the benefits of plant-based eating and tips to add more plants to your diet.
Benefits of a plant-based diet
The committee’s report is informed by the many Americans living with Type 2 diabetes, heart disease, metabolic syndrome—conditions that can be prevented or managed through diet.
A study from 2023 published in the European Heart Journal found that “plant-based diets can play a significant role in reducing blocked arteries, thereby lowering the risk of heart and blood vessel diseases, such as stroke and heart attacks.”
Meanwhile, other research points to the numerous health benefits of eating soy—in tofu, edamame, or tempeh.
Here are some substantial benefits from a diet rich in plants, according to the American Heart Association:
- Reduces risk of heart disease and stroke.
- Lowers cholesterol.
- Reduces risk of Type 2 diabetes.
- Lower blood pressure.
- Weight management.
- Cuts down on risk of chronic disease.
- Lowers risk of various cancers.
- Reduces environmental footprint.
It is important to note that some plant-based foods can be higher in fat, such as coconuts, avocados, nuts, and vegetable oils. However, many of the fats found in plants are mono- and polyunsaturated fats, like those in olive oil, avocados, and nuts, which can help lower risk of heart disease, lower cholesterol levels, and reduce inflammation.
If you are trying to cut back on fat overall, make sure you’re careful of the quantities of these high-fat foods you’re eating.
Another bonus of eating a more plant-based diet: It’s easier on the wallet.
Despite stereotypes about veggie-forward cooking being more expensive, many plant-based proteins—like beans, tofu, and lentils—are less expensive than meat. A 2021 global study from Oxford University found that vegan and vegetarian diets are the cheapest options among high-income countries—with vegan diets reducing food costs by up to one-third.
“It’s definitely cheaper if we’re talking about swapping animal-based protein for legumes,” says Taylor Wolfram, a plant-based registered dietitian. It can get pricey if you start buying plant-based meat and dairy alternatives, so just be aware, she says.
How to get started eating more plant-based
Being more plant-forward doesn’t mean you have to go full vegan or vegetarian, but the idea can still feel intimidating, says nutritionist and celebrity chef Serena Poon. That’s why she recommends taking it one meal at a time.
“Small changes lead to sustainable habits that nourish you over the long term,” Poon says.
Wolfram appreciates that the committee advises a more additive approach, which is what she recommends too. You don’t have to completely overhaul your diet or eat less enjoyable food to get into plant-based way of eating, she says.
“Start with what feels familiar,” Wolfram says.
- Start with flavors you already enjoy, then swap out animal proteins for plant-based ones, such as chickpeas, lentils, or beans.
- Add more vegetables and plant-proteins to meals with meat. For example, put more beans and corn into your favorite chili.
- Add at least one extra serving of vegetables to every meal.
- Swap whole grains for refined carbohydrates, like bulgur or barley in place of white rice, or whole grain bread for white bread, for example.
- Use a time-bound goal to jumpstart eating more plant-based—like committing to a week or two of plant-based recipes to see how you feel.
Red meat does provide key nutrients like iron, calcium, omega-3s, and vitamin B12, Poon says, so it’s important to ensure you’re getting enough by eating nutrient-rich alternatives such as leafy greens, fortified cereals, fortified plant-based milks, or even supplements after you’ve spoken to your doctor.
“Track how you feel along the way,” Poon says. “A food diary can help you notice shifts in your energy and mood, often within just a few days.”
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