| Photo by Ella Olsson on Unsplash Bridget Cassady, PhD, RDN, a registered dietitian nutritionist and research scientist with Abbott. Q: What have you been doing throughout this year to stay healthy and ensure you’re getting all of your vitamins and nutrients to maintain a sustainable plant-based diet? A: This year has been anything but normal for all of us – and the themes that describe this period of time for me are busy and balanced. Even though I’m working remotely, I’m busy, but trying to maintain a sense of normalcy and balance. For me, the same nutrition rules apply whether quarantined or not, though we all need to be a bit more creative and flexible. For balance, running is an important part of maintaining my outlook and health. Running helps me burn energy and relieve stress. I also rely on long walks with my dog, Tibbles, to help me relax, get outside, and soak up some vitamin D. My kitchen and living room have also served as a makeshift barre and yoga studio. Especially now, nutrition is essential to overall health and it is so important to get the vitamins and nutrients you need. That’s why I aim for variety and color at every meal. To maintain a sustainable plant-based diet, make sure your plate is filled with bright, nutrient-rich foods. Incorporate lots of healthy plant proteins and brightly colored fruits and vegetables such as berries, oranges, sweet potatoes, and dark leafy greens. These foods help provide necessary antioxidants including vitamins A, C, and E to help support immune health. By adding probiotic-rich foods such as yogurt to your diet, you can also help support your gut health where nearly 70% of our immune system resides. Plus, it’s a great source of vitamin D and calcium. Additionally, I prioritize protein in my diet, including shelf-stable sources, because it is an essential macronutrient for the production of immune system cells. And it’s easier than you may think. For example, a 1/4 cup of almonds has 6 grams of protein, along with vitamin E and magnesium. Q: What are some of your favorite plant-based dishes to prep/make for the week? A: My personal approach is to meal-prep a few times a week. With keeping balance and protein top of mind, I tend to lean on meals that are seasonally adaptable and vary depending on what I have available. This was especially the case when I was trying to limit grocery store runs and relied on shelf stable proteins and grains with fresh vegetable add-ins. Some of my lunchtime favorites are a barley and pistachio salad with dried fruit add-ins, as well as, Mediterranean falafel bowls with a fresh herbs and tahini dressing, or a lentil and quinoa salad with carrots and asparagus and lemon vinaigrette. The grain base for these can be made in advance to cut down on prep-time. For dinner, I try to get a little bit more creative and tend to spend more time on prepping. Curries are a staple in my house since they are so adaptable and comforting. I also consider what I can grill and how to elevate seasonal vegetables in my favorite dishes. A few dinners that are currently in rotation at my house are summer squash tacos with corn and beans, vegan burgers with brown rice, walnuts and black beans or a simple soba noodle veggie stir fry. On busy days, my personal go-to food is a frozen black bean burrito. There’s truly nothing easier! I like to make ahead and freeze, or I can easily find plant-based dairy-free options in the freezer section (just watch out for sodium as you compare labels). Q: What tips do you have for us to help maintain a healthy meal plan for our busy weeks at home/going back out into the world as things open back up? A: It’s all about planning and meal prep. Make what you can in advance so that you can put together a nutritious, plant-based lunch or dinner in a matter of minutes. During the warmer months, I move from the oven towards the grill and batch prep my veggies to keep prep to a minimum during the week. I like to grill veggies at the beginning of the week so that I can quickly add them to salads, rice bowls or vegan burgers throughout the week. I also like to cook extra servings of rice and beans – they are a great complimentary protein source for any meal. Supporting our overall health, including a strong immune system, is key as we get back into more regular routines. I take a “food first” approach to nutrition, but sometimes it’s difficult to get the nutrients you need from diet alone, especially when we’re busy and don’t have time to prep. During the work week, I’ll grab a ready-to-go nutrition shake like Ensure Plant-Based Protein from the fridge. It’s vegan, has 20 g of non-dairy, plant-based protein from fava bean and pea and 5 g of fiber to help satisfy my hunger as well as 25 essential vitamins and minerals and includes key nutrients to support my immune health. If you don’t have the time or energy to cook, it’s okay to give yourself a night off! Many restaurants are offering veggie/meatless versions of their popular menu staples. Try looking for satisfying options like grain bowls at restaurants offering take-out to help you stay on track. While some pizza places may not have vegan cheeses or toppings, I add my favorites from the fridge and tweak as needed. Q: Tell us about your background in plant-based nutrition and what led you to pursue the lifestyle/practice? A: I have a doctorate in Nutrition Science and am also a registered dietitian nutritionist. Currently, I’m a senior research scientist at Abbott where I support global adult therapeutic nutrition in the areas of surgery and critical illness. I’ve seen firsthand the impact that proper nutrition plays in both health and disease. My road to a career focusing on the study of proper nutrition started within my family. I grew up in the Midwest. My family had a large garden and we lived right down the road from a farmer’s market, so naturally there was a focus on plants in the diet. I also have a family history of heart disease and observed firsthand the connection between diet and health. While food is a source of pleasure of me, I strongly believe that nutrition and plant-based diets have therapeutic value. Not only has nutrition and health been a personal interest of mine, it’s driven my career focus as a nutrition professional to research, promote, and educate others in this area while continuing to practice plant-based eating. |
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