Kickstart Your New Year with Plant-Rich Eating: A Powerful Way to Achieve Your Goals 

The New Year brings with it the excitement of fresh starts and the chance to set new goals. Whether it’s improving your mental and physical health, boosting your energy levels, managing your weight or reducing your environmental footprint, your goals are an opportunity to build a healthier, happier life. One powerful tool to help achieve these goals is a plant-rich diet. Plant-rich eating not only supports your health today, but also helps you achieve long-term goals like enhanced energy, a balanced diet and being able to make a positive environmental impact.  

1. Sustain Energy Without the Crashes 

A popular goal this year is to make lifestyle changes that support having more energy throughout the day. If you’ve found yourself struggling with mid-afternoon slumps or reaching for sugary snacks to get a quick energy boost, a plant-rich diet could help. Unlike processed snacks and sugary foods that provide a quick high followed by an inevitable crash, plant-rich meals provide a steady stream of energy throughout the day. Whole plant foods—fruits, vegetables, beans, grains and legumes—are nutrient-dense and help stabilize blood sugar levels, keeping your energy levels steady. 

Plus, the additional fiber from fruits, vegetables and whole grains will leave you feeling fuller longer, preventing overeating and giving you the sustained energy needed to power through your day. 

2. Lower Grocery Bills with Affordable Nutrition 

According to those surveyed in Sodexo’s second edition of the International Sustainable Food Barometer price was the first consideration when choosing which food products to purchase (73%) and nutritional value came in third, with 50% of respondents saying it was the most important factor. But eating nutritious and affordable foods doesn’t have to be mutually exclusive. While some people think that eating plant-rich means buying expensive alternatives like plant-based meats, there’s a secret to keeping your grocery bills in check: choosing seasonal fruits and vegetables. Eating with the seasons not only supports local agriculture, but also allows you to enjoy the freshest and most affordable produce. Seasonal vegetables are often less expensive, more flavorful and packed with nutrients. 

Beans, lentils and other plant proteins are another affordable way to build your meals. Dried beans are one of the most cost-effective sources of protein you can buy. They’re shelf-stable, easy to cook in large batches and can be added to soups, stews and salads. If time is a factor, canned beans are another great option. By embracing these budget-friendly plant-based protein sources, you’ll lower your grocery costs without sacrificing delicious and nutritious meals. 

3. Support Weight Regulation 

If one of your goals for the New Year is to regulate your weight, a plant-rich diet may help support that goal. Many plant-based foods are naturally lower in calories but high in fiber, which helps keep you feeling fuller, longer. Foods like leafy greens (spinach, kale, lettuce) are low in calories but high in volume. This makes it easier to maintain a healthy weight without feeling deprived. 

In contrast, refined carbohydrates like white bread, pasta and white rice tend to be low in fiber and are quickly digested, leading to hunger soon after eating. A simple swap of refined grains for whole grains like brown rice, quinoa, oats or even plain baked sweet potatoes can help you feel satisfied and support your weight management goals. 

4. Kickstart Wellness with a Healthy Gut 

Gut health is an essential component of overall well-being, and a plant-rich diet is one of the best ways to support it. Your gut is home to trillions of bacteria that play a vital role in digestion, immune function and even your mental health. To maintain a healthy gut, it’s essential to consume both prebiotics (food for good gut bacteria) and probiotics (live bacteria that support a healthy microbiome). 

A diet rich in fiber from plant foods like garlic, onions, bananas and oats provides prebiotics. Probiotic-rich foods like kimchi, sauerkraut (unpasteurized, which must be refrigerated and not offered to high-risk populations) and miso paste are full of beneficial bacteria. Including both prebiotics and probiotics in your diet supports a thriving gut microbiome, contributing to better digestion, stronger immunity and improved overall health. 

5. Nourish Your Mind for Whole Body Health 

We often think of food in terms of its physical benefits, but a plant-rich diet can also play a significant role in overall wellness and mental health. Research has shown that plant-based diets are linked to improvements in mood and reductions in symptoms of depression and anxiety. The nutrients found in plant-based foods—such as antioxidants, fiber and vitamins—help to nourish the brain and support mental clarity and emotional stability. 

Additionally, research on diets with plant and animal protein showed that replacing animal protein for plant protein was linked to a lower risk of death.¹ 

6. Support Environmental Sustainability with Your Diet 

In addition to the personal health benefits, eating a plant-rich diet also has a positive impact on the environment. Choosing plant-based foods over animal-based proteins reduces your carbon footprint, helping to combat climate change. By shifting toward more plant-based meals, you're not only benefiting your health but also contributing to a more sustainable planet. 

Practical Tips for Transitioning to Plant-Rich Eating 

The idea of transitioning to a plant-rich diet may seem overwhelming at first, but with a few practical strategies, it can be easier than you think: 

• Prep in bulk: Cooking beans, lentils, and whole grains like barley or brown rice in bulk and freezing them can save you time and make it easier to incorporate more plant-based meals into your week. 
• Choose frozen and canned options: Stock up on frozen vegetables or canned beans to keep things simple. Pre-cut salad greens and frozen fruits and vegetables are a lifesaver when you’re short on time. 
• Make it convenient: Consider using a pressure cooker to cook beans and grains quickly, allowing you to prepare healthy meals in a fraction of the time. 

As you work toward your goals this year, consider incorporating more plant-based foods into your diet. Whether it’s boosting your energy, saving money, supporting mental and gut health or making a positive impact on the environment, plant-rich eating offers a wide array of benefits. Here's to a nourishing and successful year ahead! 

For more information on sustainable eating, visit Sustainable Eating for People and Planet.

1. Song M, Fung TT, Hu FB, et al. Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality [published correction appears in JAMA Intern Med. 2016 Nov 1;176(11):1728. doi: 10.1001/jamainternmed.2016.6538]. JAMA Intern Med. 2016;176(10):1453-1463. doi:10.1001/jamainternmed.2016.4182