Are you curious about the benefits of plant-based eating? A plant-based lifestyle can improve health and boost energy. Plant-based does not always mean giving up all animal products. The US Dietary Guidelines for Americans (DGA) recommend healthy eating patterns that emphasize fruits, vegetables, whole grains, and plant-based proteins as part of a balanced diet. Also, the DGA and organizations, like the American Heart Association and American Cancer Society, highlight that plant-based eating patterns can do the following:

• Reduce the risk of heart disease, type 2 diabetes, and certain cancers.
• Support healthy weight management.
• Provide more fiber, vitamins, and minerals than the average American diet.

Types of Plant-Based Diets

There are several plant-based diets that fit different approaches. Two DGA-recognized options include the Mediterranean and Vegetarian Pattern diets. The Mediterranean diet emphasizes fruits, vegetables, whole grains, beans, seafood, and olive oil. The Vegetarian Pattern diet includes dairy and eggs, while emphasizing legumes, soy, nuts, seeds, and whole grains. Other plant-based approaches that can align with these guidelines when carefully planned include the following:

• Pescatarian. Includes fish and seafood as primary animal proteins.
• Flexitarian. Mostly plants with occasional meat or poultry.
• Vegan. Excludes all animal products. Nutrients such as vitamin B12, vitamin D, calcium, and iron may require additional attention.

Getting Started

Shifting to a plant-based diet does not have to be overwhelming. Try the following options to get started:

• Fill half your plate with vegetables and fruits.
• Cook a meatless meal once a week.
• Swap beans or lentils for ground beef in tacos or chili.
• Choose healthy fats like avocados, nuts, and olive oil.
• Explore whole grains such as oats, brown rice, or quinoa.

Simple Meal Ideas

• Black-bean tacos with salsa and avocado.
• Quinoa salad with chickpeas and roasted vegetables.
• Whole-grain pasta with marinara and roasted vegetables.
• Overnight oats with fruit and chia seeds.

Key Nutrients to Consider

• Iron. Helps carry oxygen in the blood. Found in beans, lentils, nuts, and fortified cereals. Pair with vitamin C-rich foods (citrus or peppers) to boost absorption.
• Zinc. Supports the immune system and wound healing. Found in beans, lentils, nuts, and fortified cereals.
• Vitamin B12. Supports healthy nerves and red blood cells. Found naturally in animal foods, such as dairy, eggs, fish, poultry, and meat. For those limiting animal products, look for fortified plant-based milks, cereals, or nutritional yeast or consider a supplement.
• Vitamin D and calcium. Keep bones and teeth strong. Found in dairy or fortified alternatives.
• Protein. Builds and repairs muscle and tissues. Good options are beans, tofu, eggs, Greek yogurt, nuts, and seeds.

More Information

Plant-based eating is flexible, affordable, and accessible. By following the DGA, even small changes—such as adding more vegetables to your lunch or choosing a meatless dinner—can make a big impact on your health. For more information, visit the helpful resources below:

• American Cancer Society Guideline for Diet and Physical Activity
• American Heart Association Diet and Lifestyle Recommendations
• US Department of Agriculture Dietary Patterns

K-State food scientist outlines steps to preparing and storing dried foods.

Dehydrated foods are gaining in popularity as the costs of home equipment become more affordable, said Kansas State University food scientist Karen Blakeslee.

“There are many options in tabletop food dehydrators,” said Blakeslee, who also is coordinator of the university’s Rapid Response Center for Food Science. “The cost of the equipment needed to dry foods depends on the features of each appliance, and its size.”

Blakeslee said a food dehydrator uses heat and circulating air to reduce the food’s moisture content to about 20 percent.

“This allows the food to be stored at room temperature,” she said.

Dehydrated foods stored in airtight containers and in a cool, dry, dark place can be stored for up to a year at 60 degrees Fahrenheit, or six months at 80 F. Dried vegetable have about half the shelf-life of fruit, according to Blakeslee.

“Fruit leathers should keep for up to one month at room temperature,” she adds. “To store any dried product longer, place it in the freezer.”

Foods should be rinsed and prepared properly before drying.

“Most vegetables will need to be blanched first for best results,” Blakeslee said. “This is done by steam or water blanching, depending on the vegetable. Blanching stops the enzyme action, which could cause a loss of color and flavor during drying and storage. It also shortens the drying and rehydration time by relaxing the tissue walls so that moisture can escape, and later re-enter more rapidly.”

She adds that many fruits need a pre-treatment to prevent browning.

“If not pre-treated, fruit will continue to darken after it has dried,” Blakeslee said.

Examples of pre-treatments include using ascorbic acid, fruit juice (such as lemon juice), honey or sugary syrup, and steam blanching. The type of pre-treatment varies by fruit.

Meat jerky must be heated to 160 F to kill any possible E. coli bacteria that may be present. Instructions for safely drying meat is available online from the K-State Research and Extension bookstore.

The choice to dry foods or can them “is a personal preference, and it may depend on your storage options,” Blakeslee said. “Dehydrating foods typically takes less space, but it does take more time to dehydrate foods, though there is not as much equipment requirements.”

Blakeslee said freeze drying is another option for preserving and storing food. Compared to dehydrated food, freeze-dried food maintains more of its nutrients throughout the process, and once rehydrated, is similar in nutritional value to its fresh counterpart.

However, she cautions that freeze drying does not kill bacteria that may be present: “So, if contamination is present before the food is freeze dried, it will remain. But freeze-dried foods are very dry, as 90-95% of the moisture is removed and the food can be stored for as long as 20-30 years.”

More food safety tips are available online from K-State’s Rapid Response Center for Food Science. Blakeslee publishes a monthly newsletter, called You Asked It!, with timely tips for safe food in and out of the home.

More information is also available at local extension offices in Kansas.