2 Clever Tips to Help You Transition to a Plant-Based Diet

You don't have to go from two servings of fruits and veggies a day to five or more overnight.

2 Clever Tips to Help You Transition to a Plant-Based Diet

Q: I want to eat a more plant-based diet but how can anyone eat five to nine servings of fruits and vegetables a day? I still want animal protein too. — Steph F., Lexington, Kentucky

A: We have two words for you...


You don't have to go from two servings of fruits and veggies a day — what the average American gets — to five or more overnight. Also, don't fret about what a serving is; eat a heaping handful's worth to start.

Your initial goal: To slowly work up to two servings of fruit and three of non-starchy vegetables a day. A study in Circulation found that compared to people eating only two servings a day of produce, folks eating five servings daily reduced their risk of death during the 30-year study by 13%.

If you make your lean protein (salmon or skinless chicken) a side of 3-6 ounces instead of the centerpiece, you'll naturally eat more veggies and fruit to fill up!


Start with what you like. Write out a list of five of your favorite vegetables and five of your favorite fruits. For today, choose one fruit and one veggie from the list that you don't have in the house and go buy 'em.

Eat the fruit (that's the easiest).

Look up a recipe for that one veggie favorite and add it to your dinner menu. Bravo! If you're typical, adding that to the two servings you normally eat in a day will get you up to four servings. (Nothing fried or breaded, please!)

Tomorrow, have fruit with your breakfast. Add another veggie on your list to lunch and to dinner.

The next day for dinner, stir-fry a lean protein plus three veggies from your list. Have fruit for dessert.

In a week or two, aim to be eating five or more items from your list of favorite fruits and vegetables each day. Then, branch out. Try new fruits and vegetables. The more colorful a variety you eat the more they protect you from cardiovascular disease, cancer, dementia and obesity.

Mac & Cheese With Broccoli Pesto

This recipe introduces broccoli pesto and ricotta for a dinner the whole family will love. www.doctoroz.com

Butternut Squash Noodle Lo Mein With Soy Sauce & Kale

Craving Chinese food takeout? Save calories without sacrificing flavor by making it at home! www.doctoroz.com

Mushroom Stroganoff With Egg Noodles & Roasted Brussels Sprouts

This creamy dinner features a medley of mushrooms over delicate egg noodles. www.doctoroz.com

Exactly How to De-Escalate Aggression From a Stranger

Follow security Expert Bill Staton's important advice to keep yourself safe.

Have you ever had a tense interaction with a stranger in public? Perhaps your shopping carts accidentally knocked into each other or there was a misunderstanding in communication and the other person gets angry. You may wonder how you can de-escalate the aggression and exit the situation safely. So security expert Bill Stanton has your go-to advice for staying alert and protecting yourself in the face of verbal aggression and physical attacks.


Bill Stanton: "It always starts with something small, like someone being too close to you, or even more common, you get bumped by a shopping cart. You want to look at their eyes first -it may reveal emotional changes. But you can't rely on just that. Look at what their trunk is doing; a person's torso will reveal their intent. Body language like raising hands, heightened expression, tense shoulders — these are natural responses to a person who is feeling threatened and will escalate. They may begin to zero in on the space between you and them, and their voice will get louder and louder. You want to read this before it gets further and becomes explosive."

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