Plant-Based Diet: A Guide To Getting Started

A plant-based diet is a powerful way to improve your health, boost your energy levels, and prevent chronic diseases. Research has shown that a plant-based diet can reduce the risk of type 2 diabetes, heart disease, certain types of cancer, and other illnesses. It can also lead to weight loss and is more environmentally sustainable than diets with animal protein. A plant-based diet focuses on foods that come mostly from plants, including fruits, vegetables, whole grains, nuts, seeds, oils, legumes, and beans. It doesn't necessarily mean you have to cut out animal products completely, but it does involve proportionally choosing more of your foods from plant sources.

Eat more fruits and vegetables

Eating more fruits and vegetables is a cornerstone of a plant-based diet. Here are some tips to help you eat more of these nutritious foods:

Fill Half Your Plate with Fruits and Vegetables

Aim to make fruits and vegetables the stars of your meals. At lunch and dinner, fill half your plate with a colourful variety of produce. Opt for a mix of colours, such as dark leafy greens like spinach and kale, as well as red, orange, and yellow produce like bell peppers, carrots, and squashes.

Snack on Fruits and Vegetables

Fruits and vegetables also make great snacks. Enjoy them with dips like hummus, salsa, or guacamole. You can also blend frozen fruits into a smoothie or opt for a piece of fresh fruit as a naturally sweet dessert.

Get Creative with Fruits and Vegetables

There are endless ways to incorporate fruits and vegetables into your meals. For example, you can add them to omelettes, sandwiches, soups, stir-fries, casseroles, and salads. Get creative and experiment with different combinations.

Choose Whole Fruits Over Fruit Juices

While fruit juices can be a tasty treat, they often lack the fibre and nutrients of whole fruits. Opt for whole fruits most of the time, and you'll get the added benefit of feeling fuller for longer.

Stock Up on a Variety of Produce

Keep your kitchen well-stocked with a variety of fruits and vegetables. Having a range of options on hand makes it easier to incorporate them into your meals and snacks. Frozen fruits and vegetables are also a great option, as they tend to have a longer shelf life.

Focus on High-Fibre Options

When choosing fruits and vegetables, prioritise those that are high in fibre. For example, apples, berries, broccoli, and greens are all excellent sources of fibre, which is beneficial for digestive health and can help you feel fuller for longer.

Experiment with Different Preparations

Try different cooking methods to find what you enjoy most. For example, if you don't like boiled vegetables, try roasting, sautéing, or grilling them. You can also experiment with raw preparations, such as adding shredded carrots or beetroot to salads or using zucchini ribbons as a pasta substitute.

Add Fruits and Vegetables to Your Breakfast

Incorporate fruits and vegetables into your breakfast routine. You can add berries or chopped fruit to oatmeal, make a vegetable omelette, or blend a green smoothie. Starting your day with a serving of produce can help you reach your daily intake goals.

Choose good fats

When following a plant-based diet, it's important to include healthy fats in your meals. The right types of fats are essential for health and should be included as part of a balanced diet. While animal fats and cholesterol are absent from a plant-based diet, certain plant-based foods contain high levels of saturated fat, which can lead to elevated LDL-cholesterol levels, or ''bad' cholesterol. Therefore, it's crucial to choose good fats that can benefit your health.

Saturated vs Unsaturated Fats

Saturated fats are primarily found in animal products such as meat, cheese, and cream, as well as in processed vegan foods, coconut oil, and palm oil. High intakes of saturated fat are linked to an increased risk of cardiovascular disease, including heart disease, dementia, and stroke. On the other hand, unsaturated fats, including monounsaturated and polyunsaturated fats, do not increase LDL-cholesterol levels and can have positive effects on health. Aim to consume unsaturated fats instead of saturated fats to lower cholesterol levels.

Sources of Healthy Fats

So, what are some good sources of healthy fats? Here are some plant-based options:

• Avocados: Avocados are high in monounsaturated fats, which help reduce LDL levels and increase HDL ('good' cholesterol) levels. They are also a great source of potassium, folate, and fibre.
• Nuts and Nut Butters: Most nuts contain predominantly monounsaturated fats, which are considered heart-healthy. Examples include almonds, peanuts, walnuts, and brazil nuts. Nut butters, such as peanut butter, are also a good source of unsaturated fats and essential amino acids.
• Seeds: Chia seeds, flaxseeds, and hemp seeds are excellent sources of omega-3 fatty acids and fibre. They can be easily added to smoothies, oats, or used as an egg substitute in baking.
• Tahini: Tahini is made from pressed sesame seeds and is commonly used in hummus. It is composed of predominantly unsaturated fats and is also a good source of calcium.
• Olive Oil: Olive oil is a staple of the heart-healthy Mediterranean diet. Extra-virgin olive oil is typically used raw in dressings or drizzled over food, while regular olive oil is better for cooking. Both types are high in monounsaturated fats.
• Whole Grains: While not a fat source itself, whole grains like quinoa, brown rice, and oats can provide omega-3 and omega-6 fatty acids.

Balancing Your Meals

When composing your meals, it's recommended to aim for roughly 45% fruit/vegetables, 5% fat, 25% whole grains, and 25% minimally processed plant-based protein sources like beans, lentils, and chickpeas. Additionally, try to ensure that each meal contains a source of omega-3 (ALA) and omega-6 (LA) fatty acids to maintain a healthy balance of these essential nutrients.

Eat whole grains

Whole grains are an important part of a plant-based diet, providing several B vitamins, minerals, and dietary fibre, which can help lower cholesterol and your risk of heart disease. They also help you feel fuller for longer. However, only foods made with 100% whole grains are considered whole grain foods.

Whole grains include brown rice, bulgur, quinoa, kasha, pot barley, amaranth, buckwheat, oats, rye, spelt, wild rice, and popcorn. Breads, pastas, and cereals can also be made with whole grains, but it's important to check the label. For example, look for the word "whole" or "whole grain" followed by the name of the grain in the ingredients list.

• Start your day with a whole grain breakfast. Try quinoa, oatmeal, buckwheat, or barley, and add some nuts, seeds, and fresh fruit.
• Include whole grains in your salads. Add some quinoa, barley, or rolled oats to your salad greens, along with other vegetables and plant-based proteins like beans or tofu.
• Use whole grains as a side dish. Try brown rice, wild rice, or bulgur with your meals.
• Experiment with different types of whole grain pastas, such as quinoa pasta, buckwheat pasta, or whole wheat pasta.
• Choose whole grain breads, pitas, wraps, flatbreads, or buns.

Consume plant-based proteins

Protein is an important part of a plant-based diet. It helps with muscle and bone mass, immune function, and hormone support. It also increases our feeling of fullness because it takes longer to digest and can help balance glucose.

Plant-based proteins include grains, beans, nuts, seeds, and soy. These foods are rich in protein and contain important antioxidants, vitamins, and minerals that benefit overall health. The fiber in plant proteins leads to increased satiety and improved gut health.

• Choose soy-based foods: Soy is a complete protein, meaning it contains all nine essential amino acids. Tofu is a versatile soy product that can be baked or stir-fried and added to any dish. Adding 3 ounces of tofu to a meal contributes 10 grams of protein and 3 grams of carbohydrates.
• Include beans and legumes: Beans, such as black beans, kidney beans, and chickpeas, are an excellent source of plant-based protein. Adding 1/2 cup of cooked beans to your meal can provide 7-12 grams of protein and 15 grams of carbohydrates.
• Sample different kinds of whole grains, beans, and lentils: These foods provide a full package of complex carbohydrates, protein, iron, zinc, and B vitamins. Quinoa, for example, is a high-protein grain that can be cooked like rice and added to vegetables, salads, and cereals. One cup of cooked quinoa adds 8 grams of protein and 40 grams of carbohydrates to your meal.
• Mix in nuts and seeds: Nuts and seeds are nutrient-dense options packed with healthy fats, protein, magnesium, and more. Adding 1 ounce of nuts or seeds contributes 4-8 grams of protein and 5-10 grams of carbohydrates.
• Try plant-based meat alternatives: Processed plant-based meat alternatives, such as tofu, tempeh, and vegan meat substitutes, can be a good source of protein. However, it is important to check the nutritional label as some of these products may contain unhealthy additives and chemicals.

Remember, it is important to eat a variety of plant-based proteins throughout the day to ensure you are getting all the essential amino acids your body needs.

Reduce animal products

Reducing animal products is a key step towards a plant-based diet. This involves cutting down on meat, poultry, eggs, and dairy, and replacing them with plant-based alternatives.

There are several reasons to reduce animal products in your diet. Firstly, it is better for the environment. Research suggests that if everyone shifted to a plant-based diet, global agricultural land use would reduce by 75%, with less land needed for grazing and growing crops to feed animals. This would have a significant impact on deforestation and biodiversity loss, as half of the world's habitable ice- and desert-free land is currently used for agriculture, mainly for raising livestock. A plant-based diet also reduces water usage and greenhouse gas emissions.

Secondly, reducing animal products is better for your health. Meat is high in saturated fat and cholesterol, which can lead to heart disease, high blood pressure, and an increased risk of heart attacks and strokes. Plant-based diets, on the other hand, are rich in vitamins, minerals, and fiber, and can reduce the risk of obesity, heart disease, type 2 diabetes, certain types of cancer, high blood pressure, high cholesterol, and Alzheimer's disease. They can also aid in weight loss, especially for overweight adults.

To reduce animal products in your diet, try the following:

• Start by adding more whole plant foods to your meals, including vegetables, whole grains, nuts, soy foods, and beans, peas, and lentils.
• If you do eat animal protein, reduce your portions of meat, poultry, and eggs. Make these foods a side dish rather than the main part of your meal.
• Gradually switch to meatless options for one meal a week or even a day. Substitute beans, tofu, or mushrooms for meat where possible, and explore new recipes for inspiration.
• Add flavor to your plant-based meals with seasonings and herbs from various cuisines, such as Mexican, Mediterranean, Greek, Asian, and Indian.
• Include plant-based proteins in your diet, such as beans, peas, lentils, tofu, quinoa, nuts, and seeds.
• Opt for plant-based alternatives to animal products (PB-APAs) as they tend to displace the demand for animal products and are more sustainable and healthier.

Frequently asked questions