Plant-forward is a new way to describe diets that focus on fruits, vegetables, legumes, whole grains, nuts, seeds, and healthy oils. Unlike strict plant-based diets, plant-forward eating still allows some animal foods, like fish, dairy, or poultry. Nancy Oliveira, a registered dietitian at Harvard-affiliated Brigham and Women’s Hospital, explains. It’s about momentum. You are gradually including more plants in your diet, without fully giving up animal foods.
Many plant foods are rich in protein, such as beans, nuts, seeds, and high-protein grains. Plant-based protein can refer to whole foods or processed foods like veggie burgers and soy products. Oliveira says it includes almost anything high in plant protein, from lentils and tofu to meat alternatives like Impossible or Beyond products.
Adding more plants to your meals can be simple. Toss spinach, carrots, or pumpkin seeds into your salad or main dish, or swap processed snacks for fresh fruit and nuts. Oliveira suggests trying plant-based meals once or twice a week, such as bean stews, lentil chili, or tofu dishes. For a “meaty” taste, aim for umami flavors with mushrooms, onions, tomatoes, and sweet potatoes.
Clean eating is a popular term that usually means eating whole, minimally processed foods. Clean label expectations have grown from this idea, with consumers seeking packaged foods with fewer, recognizable ingredients. Oliveira cautions, however, that clean doesn’t always mean low in sugar or salt.
Sustainable eating focuses on the environmental impact of our food choices. Plant-forward diets typically have lower carbon footprints than meat-heavy diets and help reduce food waste. Similarly, a climate-conscious diet emphasizes seasonal, locally grown foods and reduces red meat consumption to protect the planet.
Whether it’s plant-forward meals or climate-conscious choices, these new terms highlight the growing importance of plants in our diets and how they affect both our health and the environment. For anyone looking to eat healthier, it’s a chance to experiment with flavors, textures, and meals that are good for you, and the planet.
