Exploring a plant-based diet
Fruit is just one of many plant-based options you can choose to bring variety to your diet.
By VA Illiana Dietetics Team
A plant-based diet contains vegetables, beans and legumes, fruits, whole grains, nuts and seeds. It does not include meat, poultry, wild game, seafood, eggs, dairy (milk, yogurt, cheese) or any other foods that contain these products. Read on to learn about plant-based snacks!
Fruit
- Fresh fruit
- Dried fruit (no sugar added)
- Packaged Fruit
- Applesauce (no sugar added)
- Fruit cups (packed in water or 100% juice)
- Fruit squeezes or pouches (no sugar added)
- Smoothie: fresh and/or frozen fruit, non-dairy milk, nut butter, veggies
Vegetables
- Raw veggies with hummus, bean dip, or salad dressing
- Edamame
- Roasted chickpeas or soy beans (soy nuts)
- Kale chips
- Vegetable juice
Whole Grains
- Air-popped popcorn topped with herbs, spices, or nutritional yeast (not butter)
- Unsweetened cereals either dry or with non-dairy milk
- 100% whole wheat or whole grain crackers with hummus, bean dip, guacamole, or salsa
Nuts & Seeds
- Raw unsalted nuts & seeds
- Nut butter on 100% whole-wheat toast with cinnamon & banana
- Trail mix (nuts, seeds, dried fruit, unsweetened cereal)
(Non) Dairy
- Glass of unsweetened non-dairy milk (almond, coconut, soy, cashew, macadamia, flax, rice, etc.)
- Unsweetened non-dairy yogurt topped with fruit, nuts, seeds & spices
Bars
- Products made with whole grains
Reach out to your dietitian for more information! Call 217-554-4676 for an appointment.
- Andrea Brettin (MAT/SPR)
- Andrea Eertmoed (PEO)
- Ashley McCartney (DAN)
- Carly Klaus (PEO)
- Colleen Leehy (DAN)
- Elayna Fehr (BLM)
- Erika Belloso Gonzalez (DAN)
- Frank Birkemeier (DAN)
- Jackie Beem (SPR)
- Jacquie Worthington (DAN)
- Kaylee Astell (DAN)
- Kim Tegenkamp (HBPC)
- Kristy Powell (DEC)
- Lauren Dunahee (DAN)
- Rachel Cooper (DAN)
- Rakeisha Robinson (DAN)