Living Plant-Based: A Guide To Diet And Lifestyle

A plant-based diet is a great way to improve your health, boost your energy levels, and prevent chronic diseases. It involves eating mostly foods that come from plants, such as fruits, vegetables, whole grains, nuts, seeds, legumes, beans, herbs, and spices, while limiting animal products and processed foods. There are different types of plant-based diets, such as the Mediterranean diet, vegan diet, and vegetarian diet, which vary in the inclusion of animal products. This way of eating has been linked to numerous health benefits, including improved heart health, better weight management, and a reduced risk of chronic diseases. It is also better for the environment as it reduces the demand for resource-intensive animal agriculture.

How to get enough protein

Protein is essential for the body, as it helps to create enzymes that are vital for hormones, immune system cells, and antibodies. It is also required for growth and to build and maintain muscle and other body tissues.

The amount of protein you need depends on your age, body weight, and level of physical activity. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight (or 0.36 grams of protein per pound). For example, a 130-pound person would need 47 grams of protein per day, while someone who weighs 170 pounds would need 62 grams.

Athletes or active individuals may require more protein, with recommendations ranging from 1.2 to 2.0 grams of protein per kilogram of body weight. Older adults may also need more, with a suggested intake of 1.0 to 1.2 grams of protein per kilogram of body weight to maintain muscle and bone health.

Plant-Based Sources of Protein

• Beans/Legumes: Black beans, kidney beans, chickpeas, lentils, and soy products like tofu and tempeh are excellent sources of protein.
• Nuts/Seeds: Almonds, pecans, walnuts, hemp seeds, and pumpkin seeds are nutrient-dense and provide healthy fats, fiber, vitamins, and minerals in addition to protein.
• Whole Grains: Quinoa, millet, amaranth, barley, and bulgur are examples of whole grains that contribute to protein intake.
• Certain Vegetables: Artichokes, asparagus, broccoli, and spinach are among the vegetables that provide protein.
• Meat Substitutes: There are various plant-based meat alternatives available, such as vegan burgers and "chicken." However, these tend to be ultra-processed and high in sodium, so they should be consumed in moderation.

Complementary Protein Pairings

One thing to note about plant-based proteins is that most plant sources do not contain all nine essential amino acids, which are necessary for muscle development. Soy, quinoa, and nutritional yeast are exceptions, as they provide all the essential amino acids.

However, you can create complete proteins by combining different plant-based sources. Here are some complementary pairings that provide all the essential amino acids:

• Beans and Rice
• Almond butter and Oatmeal
• Hummus and Whole Wheat Bread
• Soy Milk with Whole Grain Cereal

Tips for Getting Enough Protein

• Plan your meals: Take the time to plan your meals and be mindful of which foods contain protein.
• Include soy-based products: Incorporate more soy-based products or vegan meat alternatives into your meals to easily boost your protein intake.
• Combine multiple protein sources: Try to combine different protein sources at each meal and snack when possible.
• Use plant-based protein powders and supplements: Opt for protein powders containing at least 20 grams of protein, as well as protein bars and other plant-based supplements.
• Add nutritional yeast and seeds: Include nutritional yeast, hemp seeds, and pumpkin seeds in your meals and snacks to boost protein intake without significantly increasing food volume.
• Liquid protein sources: Soy milk, protein-enriched non-dairy milk, and yogurt are great ways to increase protein intake without adding bulk.

How to get enough vitamins and minerals

A well-balanced plant-based diet can provide all the vitamins and minerals required for optimal health. However, it is important to ensure a varied diet, as a poorly planned vegan diet can lead to missing out on essential nutrients. Here are some tips to ensure you are getting enough vitamins and minerals on a plant-based diet:

Eat a Variety of Fruits and Vegetables

Eat at least five portions of a variety of fruits and vegetables every day. Aim for a rainbow of colours on your plate, including both cooked and raw vegetables. This will ensure you are consuming an abundance of nutrients.

Fortified Foods and Supplements

Include some fortified dairy alternatives in your diet, such as soya drinks and yoghurts. Choose lower-fat and lower-sugar options. Fortified foods can help you meet your nutrient requirements, especially for vitamin B12, vitamin D, iodine, selenium, calcium, and iron.

Vitamin B12

Vitamin B12 is essential for the functioning of the nervous system and is mostly found in animal products. Vegans are at a higher risk of vitamin B12 deficiency, so it is recommended to take a supplement or consume B12-fortified foods such as plant milks, soy products, breakfast cereals, and nutritional yeast.

Vitamin D

Vitamin D is important for immune function, mood, memory, and muscle recovery. It can be made by the body through sun exposure, but this may not be sufficient, especially for those with limited sun exposure. Consider taking a vitamin D2 or vegan vitamin D3 supplement if you are unable to get enough from fortified foods and sunshine.

Calcium

Calcium is necessary for healthy bones and teeth, as well as muscle function, nerve signalling, and heart health. Vegans can obtain calcium from green leafy vegetables like broccoli and cabbage, calcium-set tofu, beans, tahini, tempeh, almonds, and sweet potatoes. If you are unable to meet your calcium requirements through diet, consider taking a supplement.

Iron

Iron is essential for the production of red blood cells and carrying oxygen in the blood. While it can be found in plant sources, the body absorbs iron from plant-based foods less efficiently than from meat. Good plant-based sources of iron include legumes, nuts, seeds, leafy greens, and whole grains. Combining iron-rich foods with a source of vitamin C can enhance iron absorption. If your iron intake is low, consider iron-fortified foods or supplements.

Omega-3 Fatty Acids

Omega-3 fatty acids are important for maintaining a healthy heart and can be found in plant sources such as ground linseed (flaxseed) oil and vegetable (rapeseed) oil. However, vegans may have lower blood and tissue levels of long-chain omega-3 fatty acids like EPA and DHA, which are mostly found in animal products. Consider supplementing with algae oil to ensure adequate intake.

What to eat

A plant-based diet is any diet that focuses on foods derived from plant sources. This includes whole, plant-based, and minimally processed foods. Here is what you can eat on a plant-based diet:

Plant Proteins

• Beans and pulses like soya, tofu, tempeh, and lentils.
• Legumes like chickpeas, black beans, and lentils.
• Soy products like tempeh, tofu, soybeans, and soy milk.

Nuts, Seeds, and Healthy Fats

• Nuts and seeds are packed with healthy fats, fiber, vitamins, and minerals.
• Good fats can be found in olive oil, olives, nuts, nut butters, seeds, and avocados.

Fruits and Vegetables

• Vegetables should be the foundation of your diet. Stock up on high-fiber and high-nutrient options like spinach, kale, broccoli, and artichokes.
• Fruits are also important. Frozen fruit is a great option if you're concerned about enjoying it before it spoils.

Whole Grains and Pseudo-Cereals

• Whole grains like quinoa, brown rice, buckwheat, amaranth, oats, popcorn, and whole wheat.
• Pseudo-cereals like quinoa, buckwheat, and teff.

Dairy Alternatives

• Plant-based milk alternatives like oat milk, almond milk, soy milk, and hemp milk.
• Dairy-free yogurt or kefir.
• Yogurt made with organic soy or coconut.

Other Tips

• Try to eat a variety of plant-based foods to meet your nutritional needs.
• Some plant-based foods are more calorie-dense and can contribute to weight gain, so eat them in moderation.
• Plan your meals and precook what you can in advance to make it easier to stick to your diet.
• Don't be afraid to eat larger volumes of plant-based foods, as they are lower in calories and rich in nutrients.

What not to eat

A plant-based diet is a great way to improve your health, boost your energy levels, and prevent chronic diseases. It is also beneficial for the environment.

A plant-based diet is flexible and can be adapted to your specific dietary needs and preferences. However, there are some foods that are not considered plant-based and should be avoided or minimised. Here is a list of food groups that are not part of a plant-based diet:

• Fast food: This includes French fries, cheeseburgers, hot dogs, chicken nuggets, and other highly processed items.
• Added sugars and sweets: Table sugar, soda, juice, pastries, cookies, candy, sweet tea, and sugary cereals are all examples of added sugars that should be avoided.
• Refined grains: White rice, white pasta, white bread, and bagels are examples of refined grains that are highly processed and stripped of their nutritional value.
• Packaged and convenience foods: Chips, crackers, cereal bars, and frozen dinners often contain high levels of added sugars, unhealthy fats, and artificial ingredients.
• Processed vegan-friendly foods: Vegan meats, faux cheeses, and vegan butters are highly processed and may contain added salt, sugar, and saturated fat.
• Artificial sweeteners: Equal, Splenda, and Sweet'N Low are examples of artificial sweeteners that are not considered plant-based.
• Processed animal products: Bacon, lunch meats, sausage, and beef jerky are examples of processed animal products that should be avoided.

While a plant-based diet focuses primarily on plant-based foods, it is important to note that some animal products can be included in moderation. However, it is best to choose quality products and minimise their consumption. Here are some animal products that can be consumed in moderation:

• Dairy: Opt for low-fat and unsweetened dairy products like yoghurt and cheese.
• Eggs: Include eggs in your diet sparingly, as they are a good source of protein.
• Seafood: Adding some seafood to your diet can provide cognition-boosting omega-3 fatty acids.
• Meat: If you choose to include meat, opt for pasture-raised, grass-fed, or organic options, and consume it in small quantities.

Remember, the key to a plant-based diet is to focus on whole, minimally processed foods and prioritise plants. By avoiding the food groups listed above and making conscious choices about any animal products you include, you can successfully adopt a plant-based diet that improves your health and benefits the environment.

How to transition to a plant-based diet

Transitioning to a plant-based diet can be daunting, especially if you're used to eating the Standard Western diet. However, with a little planning, it's not difficult at all. Here are some tips to help you make the change:

Start small

Transiting to a 100% vegan diet is likely too big of a change from one day to the next. Instead, start by eliminating one or two animal-based foods and replacing them with healthier alternatives. For example, switch out your traditional dairy alfredo sauce for a homemade cashew alfredo, or replace ground beef with sautéed tempeh. You can also start by going meatless one day a week, or eating plant-based until dinner. Over time, you can gradually eliminate more animal products from your diet.

Stock up on healthy foods

Eating plant-based is cheaper than an omnivorous diet, as long as you're not consuming many highly processed vegan substitutes. Stock up on a variety of fruits and vegetables, whole grains (like brown rice, buckwheat, quinoa, and whole wheat bread), and legumes (like chickpeas, lentils, and black beans). These foods will form the basis of your new diet.

Plan your meals in advance

Planning your meals and precooking what you can in advance will make your life easier. It's best to do meal prep on days that you are less busy and cook whatever will keep best in advance, including legumes, vegetables, and whole grains. You can also make some vegan sauces for pasta a day or two in advance and freeze them.

Replace animal ingredients with healthy plant-based alternatives

There are plenty of healthy and unprocessed replacements for animal products. For example, replace cow's milk with plant milks such as oat, almond, or soy milk. Instead of scrambled eggs, try a tofu scramble. And swap out processed salad dressings for dressings made with natural ingredients such as seeds and nut butters.

Don't be afraid to eat large volumes of food

Plant-based foods are lower in calories and rich in nutrients. Because of this, you'll need to eat larger volumes of food to sustain your energy throughout the day. So, don't feel restricted or limited—eat until you're satisfied.

Frequently asked questions