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With a vegetarian eating plan, meat is avoided entirely. Plant-based foods like fruits, vegetables, grains, legumes, seeds, and some animal foods like eggs and dairy are consumed. If you follow a vegan eating pattern, you don’t eat anything that comes from animals—even non-meat foods like honey and dairy—only plant-based foods. Both eating patterns emphasize eating more plants like minimally processed whole grains, fruits, and vegetables. The Benefits of Eating More Plant-Based Foods A vegan diet is linked to lower prevalence of type 2 diabetes and reduction of high blood glucose (blood sugar)

Related: Tips and Recipes for Staying Healthy While Staying Home When you can’t find exactly what you need at the store, it’s important to find flexible recipes where you can easily sub in different vegetables, proteins, and grains, depending on what you have on hand. Things like stir-fry, soups, stews, frittatas, and meatloaf are versatile dishes that can use almost any combination of vegetables, protein, and grains. When putting together a meal, use the Diabetes Plate Method to build balanced meals with appropriate portion sizes. Filling half your plate with vegetables will provide fiber

Grown mostly in California, mandarins are considered a winter fruit and are in season November through April. This is when a lot of other fruits are out of season, like berries. Common Types of Mandarin Oranges Clementines: The smallest mandarin orange, they are seedless and very easy to peel, making them a great choice for kids. Tangerines: This larger variety of mandarin orange is more tart and has a deeper orange/red color. Sumo: A larger variety that has the most intense orange flavor. Satsuma: Originating from Japan, this seedless variety has a thicker, more delicate skin and bruises

How to Portion Control Viola Holmes, associate director of nutrition of the American Diabetes Association® (ADA), notes that the easiest way to manage meals is the ADA’s Diabetes Plate Method and “good old-fashioned” measuring cups. “It’s really up to the individual, though, to use a method that works for their lifestyle,” she says. Let’s explore different options that may work for you and your lifestyle. Using the Diabetes Plate Method The Diabetes Plate Method allows you to easily create perfectly portioned meals by balancing vegetables, proteins, and carbohydrates with just a nine-inch

Strategies to Make Comfort Food Healthier There are a few strategies for doing this: substituting ingredients, reducing the quantity of unhealthy ones, and changing the cooking technique. Let’s talk about soup. There may be no food as comforting as thick creamy soups, with their cream, butter, and cheeses. Ways to make soup healthier: Substitute olive oil for the butter when sautéing the ingredients. Use light whipping cream or milk to replace the half-and-half that thickens the soup. If the recipe calls for cheese, choose a low-fat variety or simply reduce by a third or a quarter the amount

Getting Protein from Plant-Based Foods Tofu Tofu is one of the most versatile plant-based proteins. It’s made from coagulated soy milk that’s been pressed to various firmness. Common varieties are silken, soft, firm, extra firm, and super firm. Silken tofu has the texture of yogurt and can be easily added to smoothies or used as an egg substitute in dishes like quiche. Extra-firm tofu is used often in stir-fries and bakes—it’s usually pressed at home once more before cooking to squeeze out any excess moisture. One way to remove the moisture is to place the tofu on a layer on paper towels. Add