Adopting A Plant-Based Diet: A Guide To Getting Started

Plant-based diets are becoming increasingly popular, but they have been around for thousands of years. In ancient Greece, for example, Pythagoras reportedly ate a plant-based diet.

There are many different types of plant-based diets, from vegan to vegetarian, flexitarian, pescatarian, and the Mediterranean diet. All of these diets focus on eating mostly plants, including fruits, vegetables, whole grains, nuts, seeds, legumes, and beans.

Plant-based diets offer a range of health benefits, including lower risks of chronic diseases such as heart disease, diabetes, and cancer. They can also help with weight loss and are better for the environment, as animal agriculture has a large carbon footprint.

Making the switch to a plant-based diet can seem daunting, but there are some simple tips that can help. Start by adding more vegetables, fruits, and whole grains to your meals. Reduce your meat consumption and try using plant-based proteins like beans, tofu, or tempeh instead. Experiment with new recipes and cuisines, like Indian or Asian dishes that traditionally use more plant-based ingredients.

It's also important to ensure you're getting all the necessary nutrients, so consider taking supplements or including fortified foods in your diet to get enough vitamin B12, calcium, and iron.

With some planning and creativity, making the shift to a plant-based diet can be an enjoyable and healthy experience.

Include lots of vegetables, fruits, whole grains, legumes, nuts and seeds

A plant-based diet is a great way to improve your health, boost your energy levels, and prevent chronic diseases. It involves eating mostly plants and plant-based products, such as fruits, vegetables, whole grains, legumes, nuts, and seeds, while minimising animal products.

Vegetables

• Fill half your plate with vegetables at lunch and dinner.
• Include a variety of colours in your choice of vegetables.
• Enjoy vegetables as a snack with dips like hummus, salsa, or guacamole.
• Add greens like spinach or kale to your daily meals.
• Steam, grill, braise, or stir-fry green leafy vegetables like kale, collards, Swiss chard, and spinach to preserve their flavour and nutrients.
• Build a meal around a salad by adding an assortment of vegetables, fresh herbs, beans, peas, or tofu to a bowl of salad greens.

Fruits

• Eat fruits as a dessert after a meal.
• Include a variety of fruits like apples, bananas, grapes, strawberries, citrus fruits, berries, peaches, pineapple, etc.
• If you're concerned about fruit spoilage, opt for frozen fruits, which are a great alternative.

Whole grains

• Include whole grains for breakfast, such as oatmeal, quinoa, buckwheat, or barley.
• Add some nuts or seeds along with fresh fruit to your whole grain breakfast.
• Start your day with whole-grain toast or oatmeal instead of animal products like eggs and bacon.
• Choose whole grains like brown rice, rolled oats, farro, quinoa, brown rice pasta, and barley.

Legumes

• Legumes, which include beans, are filling and a great source of lean protein.
• Add cooked beans to your salad as a healthy meal enhancer.
• Substitute plant-based proteins like beans or tofu for some of your usual intake of red and processed meat.
• Choose canned beans with no-, low-, or reduced-sodium options.
• Include legumes like peas, chickpeas, lentils, peanuts, and black beans in your meals.

Nuts and seeds

• Nuts and seeds are a good source of healthy mono- and polyunsaturated plant oils, protein, vitamins, and minerals.
• Add a loose handful of nuts or seeds to your morning cereal, yogurt, or oatmeal.
• A heaping tablespoon of sunflower or chia seeds is a healthy "dose" to add to your meals.
• Nuts and seeds are rich in calories, so portioning is important. Aim for a handful or about an ounce of nuts per meal.

Minimise animal products

Minimising animal products in your diet can be done in a number of ways. Here are some tips to help you reduce your consumption of animal products:

• Reduce meat portions: Instead of making meat the main component of your meal, use it as a side dish or garnish. This will help you reduce your intake while still enjoying the taste of meat.
• Choose chicken and pork over beef: If you're finding it difficult to cut out meat completely, opt for chicken or pork instead of beef. Beef farming has a greater environmental impact than other types of animal farming.
• Combine meat with plant-based alternatives: Instead of a full beef burger, try a combination of beef and plant-based alternatives like beans or lentils. This will help reduce your meat consumption and increase your plant intake.
• Eat more whole foods: Focus on eating whole grains, fruits, and vegetables with the skin. These foods are high in fibre and will help you feel fuller for longer, reducing the need for meat-based snacks.
• Go meatless one day a week: Start by having one meatless day a week and gradually increase the number of days as you get more comfortable. This will help you ease into a plant-based diet.
• Choose plant-based alternatives: Opt for plant-based milk, yoghurt, and cheese instead of dairy products. There are also many meat alternatives available, such as plant-based burgers and sausages.
• Be mindful of your motivation: Are you reducing animal products for health reasons, environmental concerns, or both? Keep your motivation in mind to help you stay on track.
• Get creative with recipes: Explore new recipes and experiment with plant-based ingredients. You can find many vegetarian and vegan recipes online or in cookbooks.
• Focus on variety: Ensure your diet includes a variety of plant-based foods to meet your nutritional needs. Include different types of fruits, vegetables, grains, legumes, nuts, and seeds.
• Plan your meals: Meal planning and preparation can be key to successfully reducing animal products in your diet. This will help you make more informed choices and stick to your goals.

Focus on whole, unrefined or minimally refined ingredients

A plant-based diet is a great way to improve your health, boost your energy levels, and prevent chronic diseases. Focusing on whole, unrefined, or minimally refined ingredients is a key principle of a plant-based diet. This means choosing natural foods that are not heavily processed. Here are some tips to help you incorporate more whole, unrefined, or minimally refined ingredients into your plant-based diet:

Choose a Variety of Whole Foods

Whole foods are natural foods that have not been heavily processed. This includes a wide range of fruits, vegetables, whole grains, legumes, nuts, and seeds. When stocking your kitchen, opt for whole, unrefined ingredients such as brown rice, potatoes, dried beans, and whole wheat bread. These foods are not only nutritious but also very affordable. By cooking with whole foods, you can create satisfying meals that are budget-friendly and good for your health.

Prioritize Minimally Processed Options

Minimally processed foods have undergone very little alteration from their natural state. This includes foods like minimally processed vegetables, fruits, grains, nuts, seeds, herbs, and spices. For example, instead of buying canned beans, choose dried beans and cook them yourself. This simple switch reduces the amount of sodium in your diet and is a more cost-effective option. Similarly, opt for whole fruits instead of fruit juices, as juices often contain added sugars and lack the fiber found in whole fruits.

Opt for Unrefined Vegetable Oils

When choosing oils, select unrefined vegetable oils like olive oil, sunflower oil, or avocado oil instead of partially hydrogenated oils. Unrefined oils are extracted from their source with mechanical methods, such as pressing, and do not use chemical solvents or high heat. These oils retain their natural flavor, color, and nutrients, making them a healthier choice.

Limit Highly Processed Items

Highly processed foods like frozen meals, snack foods, and sugar-sweetened beverages should be limited or avoided. These foods tend to be high in sodium, added sugars, and unhealthy fats, which can negatively impact your health. Instead, choose whole, unrefined ingredients and prepare meals from scratch whenever possible. Not only will this improve your health, but it will also allow you to develop a deeper connection with the food you eat.

Be Mindful of Ultra-Processed Plant-Based Products

With the rise in popularity of plant-based diets, there are now many plant-based products on the market that mimic animal products, such as faux meats and cheeses. While these can be useful for transitioning to a plant-based diet, they are often highly processed and high in sodium. Be sure to read the ingredient labels and choose products with minimal processing and natural ingredients.

Sample Meal Ideas

• Black bean and corn salsa
• Cracked wheat chili
• Pesto-stuffed mushrooms with Parmesan cheese
• Southwest taco bowl with cheddar cheese and ground turkey
• Oatmeal with berries, coconut, and walnuts
• Large salad with fresh vegetables, chickpeas, avocado, pumpkin seeds, and goat cheese
• Butternut squash curry
• Sweet potato and black bean tacos
• Zucchini noodles with pesto and chicken meatballs
• Grilled fish with roasted sweet potatoes and broccoli

Choose good fats like olive oil, olives, nuts, nut butters, seeds and avocados

Fats are an essential part of a healthy, balanced diet. However, not all fats are created equal. While some fats are good for you, others can be harmful if consumed in excess.

Olive oil, olives, nuts, nut butters, seeds, and avocados are good sources of healthy fats and are particularly good choices for a plant-based diet. These foods are rich in monounsaturated and polyunsaturated fats, including omega-3 and omega-6 fatty acids.

Monounsaturated fats are known for their ability to lower the risk of heart disease by reducing the levels of bad cholesterol in the body. They can also help control insulin and blood sugar levels, which is especially beneficial for people with type 2 diabetes. Olive oil, avocados, and most nuts are good sources of monounsaturated fats.

On the other hand, polyunsaturated fats, such as omega-3 and omega-6 fatty acids, are essential fats that the body cannot produce on its own and must be obtained from food. Omega-3 fatty acids are found in walnuts, flaxseeds, and fatty fish like salmon and sardines, while omega-6 fatty acids are linked to protection against heart disease and can be found in sunflower, soybean, and corn oils. However, excessive consumption of omega-6 fatty acids may increase the risk of heart attacks and strokes, so moderation is key.

In addition to their beneficial fat content, olive oil, olives, nuts, nut butters, seeds, and avocados also provide other important nutrients. For example, olive oil contains vitamin E, vitamin K, and antioxidants, while nuts and seeds provide energy and contain nutrients that help control blood pressure and prevent certain cancers. Avocados are an excellent source of potassium and fibre, and they also contain lutein, which may be beneficial for eye health.

When incorporating these good fats into your plant-based diet, it's important to choose minimally processed options and consume them in moderation as part of a balanced diet that includes a variety of whole foods.

Get enough protein from plant sources like beans, legumes, vegetables, soy products and whole grains

Protein is essential for the body as it helps make hormones, cells, and muscle tissue. The good news is that it's easy to get enough protein from plant-based sources. Here are some tips to ensure you're getting enough:

Beans, Legumes, and Vegetables

Incorporate a variety of beans and legumes into your diet, such as black beans, kidney beans, pinto beans, and chickpeas. These are excellent sources of protein, providing about 15 grams of protein per cooked cup. Lentils are another great option, offering 18 grams of protein per cooked cup.

When it comes to vegetables, focus on those with higher protein content, such as broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, and Brussels sprouts. These veggies typically provide around 4-5 grams of protein per cooked cup.

Soy Products

Soy-based foods are an excellent source of complete protein, providing your body with all the essential amino acids it needs. Tofu, tempeh, and edamame are great choices, offering 12-20 grams of protein per 3.5-ounce serving. Soymilk is another option, providing 6 grams of protein per cup.

Whole Grains

Whole grains like quinoa, bulgur, brown rice, millet, amaranth, and oats are great sources of plant-based protein. For example, cooked quinoa and millet provide around 8-9 grams of protein per cooked cup.

Other Tips

In addition to the specific food groups mentioned above, here are some extra tips to ensure you're getting enough protein:

• Variety is key: Eat a variety of plant-based foods to ensure you're getting all the essential amino acids.
• Calorie intake matters: Ensure your total calorie consumption is not too low. If it is, you may not be getting enough protein, even if your diet is plant-based.
• Avoid ultra-processed foods: Ultra-processed plant-based foods may be less nutritious and could contribute to nutrient deficiencies.
• Fortified foods: Consider including fortified foods in your diet, such as nutritional yeast, which provides 8 grams of protein per half-ounce serving.
• Supplements: Speak with your doctor about whether you could benefit from supplements to bridge any nutritional gaps.

By incorporating a variety of beans, legumes, vegetables, soy products, and whole grains into your diet, you can easily meet your protein needs on a plant-based diet.

Frequently asked questions