Q. I thought that eating a plant-based diet would mean that I'd automatically lose weight, but I'm struggling. What's the deal?

A.  It's true that people who eat a plant-based diet tend to weigh less than non-vegetarians-studies show that vegans' average body weight is 5 points lower on the BMI scale than non-vegetarians. But that doesn't mean that you can throw caution to the wind and eat whatever you'd like when you start a plant-based diet. Just like for everyone, calories really do count. Many junk foods, such as soda, French fries, and potato chips, are plant-based foods! And to make matters worse, adding the word "vegan" to brownies, cookies, pastries, or pizza at your local natural foods market may make them look healthier, but it doesn't make those calories magically disappear. These foods typically have calorie counts similar to their non-vegan counterparts.

Even some plant-based foods that are legitimately healthy and nutrient-rich can add up in calories, if you're not careful. An ounce of walnuts (14 halves) contains 185 calories, but if you munch on a whole cup for your snack, you're adding 765 calories! The same goes for dried fruits. Raisins have 123 calories per � cup, but if you feast on a whole cup of these naturally sweet snacks, you'll gain 493 calories. Extra-virgin olive oil is a good thing, but at 40 calories per teaspoon, if you drizzle it all over your plant-based foods, you can be drowning in hundreds of extra calories every day. Even foods like whole grains (up to 130 calories per � cup cooked), whole grain breads (about 75 calories per 1-ounce slice), and potatoes (161 calories for a medium potato) can add up if you're not keeping track of your portion size. Here are a few tips for keeping your weight on track with a plant-based diet.

1. Use Caution with Nut and Seed Servings. Nuts and seeds, such as almonds, pistachios, sunflower seeds, and hemp seeds are a good thing. Just keep close track of how much you're consuming. Limit your servings to 1 - 3 per day (depending on your calorie needs), and remember that one serving is � cup nuts or seeds, or 2 tablespoons of nut butter.
2. Watch Your Fats. Adding a moderate amount of healthy plant-based fats is a healthy habit. Remember that one serving of plant oil equals 1 teaspoon.
3. Keep Your Grains in Check. A healthy plant-based diet absolutely includes plenty of whole grains, but only 5 - 8 servings per day, depending on your calorie needs. So, make sure you're not overdoing cereals, breads, and grain servings throughout your day.
4. Go Crazy for Veggies. The one food group you should eat without caution is vegetables. These plant foods average about 25 calories per serving, and their bulk, water, and volume can help you feel more full and satisfied.
5. Fruit for Dessert. Skip the dessert and enjoy a serving of seasonal unsweetened fruit to hit your natural sweet spot. At about 60 calories per serving, you can't go wrong!
6. Balance Your Diet Wisely. Make sure you're eating a balanced diet with the help of the Oldways Vegetarian Network Vegetarian & Vegan Diet Pyramid and eating plan, which includes the recommended number of servings you should choose each day.