Plant-Forward Eating: Your Guide to Protein, Fiber and Flavor

Eating plant-forward means enjoying more foods that come from plants and fewer that come from animals. Shifting some of your animal protein sources to plants sources can improve heart health and lower the risk of many chronic diseases, especially when paired with other healthy habits like moving more and sleeping well.

That doesn’t mean you have to move meat off the menu. If you eat meat, look for lean, unprocessed options in small portions, and try cutting back on the frequency. Fish and seafood are good choices for heart-healthy eating. It’s all about finding a balance that works for you.

Choosing foods that are packaged and plant-based? Remember to read labels and stick to the ones that are low in sodium, added sugars and saturated fat.

A plant-forward diet emphasizes plant sources of protein but can still include meat (though it’s usually not the main feature of the meal). Here’s a quick reference of different eating styles:

• Vegan — an entirely plant-based diet, excluding meat, fish, dairy, eggs, honey and any product that comes from an animal.
• Vegetarian — a plant-based diet that excludes meat and fish but may include dairy or eggs.
• Plant-forward — a style of cooking and eating that emphasizes foods from plants. Meat may be included, but it’s usually not the main feature of meals.

You can meet 100% of your protein needs from plant sources, no fancy shakes or powders required. It’s best to eat a wide variety, such as different varieties of beans, peas, lentils, seeds and nuts, as well as products like tofu, tempeh, nut butters, or hummus made from them; plus, whole grains and vegetables have smaller amounts of protein that add up across your day.

These foods also offer different combinations of vitamins, minerals and fats, and many provide carbohydrates and fiber too. It’s less about chasing one nutrient and more about how foods come together across your day.

The bottom line is that no single food is the “best” source of protein. Protein comes from a wide range of foods, and there are many heart-healthy eating patterns that can meet your needs and fit your life.

Heart-healthy eating emphasizes plant sources of protein and encourages regular fish and other seafood. It can also include less frequent and smaller portions of other lean, unprocessed animal proteins.

Explore these protein sources:

• Beans, peas and lentils, cooked from dry or canned, such as black, cannellini, kidney, lima, mung and pinto beans, chickpeas, black-eyed peas, split peas and edamame
• Tofu and tempeh, which are made from soybeans
• Nuts and nut butters, including almonds, walnuts, pistachios, pecans and peanuts
• Seeds and seed butters, such as chia, flax, pumpkin, sesame (tahini) and sunflower