Plant-Based Diet: A Guide To Eating More Plants

A plant-based diet is a great way to improve your health, boost your energy levels, and prevent chronic diseases. Scientific research has shown that a plant-based diet can reduce the risk of Type 2 diabetes, heart disease, certain types of cancer, and other major illnesses. It is also beneficial for weight management as it is easier to lose weight and maintain it without counting calories. Plant-based diets are typically whole-food diets that include fruits, vegetables, whole grains, legumes, nuts, and seeds. They tend to avoid processed foods and animal products.

There are different variations of plant-based diets, such as the Mediterranean diet, vegan diet, vegetarian diet, and flexitarian diet, which offer flexibility in terms of including animal products. The key to a successful plant-based diet is to focus on minimally processed foods, strive for variety, and ensure you are meeting your nutritional needs.

Eat lots of vegetables

Vegetables should be the foundation of your plant-based diet. Aim to fill half your plate with vegetables at lunch and dinner. Choose a variety of colourful vegetables to ensure you get a range of nutrients. They are a great snack too—try them with hummus, salsa, or guacamole.

Vegetables are high-fibre and high-nutrient, and they are low in calories, saturated fat, and cholesterol. They are also a source of protein, with a cup of cooked kale containing 3.5 grams of protein.

If you are new to plant-based eating, try adding spinach or kale to your daily meals, or swap out meat in a recipe for a plant-based option like black beans or tofu.

You can also build a meal around a salad. Fill a bowl with salad greens such as romaine, spinach, Bibb, or red leafy greens. Add an assortment of other vegetables along with fresh herbs, beans, peas, or tofu.

Choose good fats

When following a plant-based diet, it is important to consume healthy fats, as the absence of animal fats and cholesterol can be advantageous for health. Aim for roughly 5% fat in the composition of your plate. Here are some tips to choose good fats:

Avocados

Avocados are a great source of monounsaturated fats, which can help to reduce "bad" LDL cholesterol levels and increase "good" HDL cholesterol levels. They are also packed with nutrients like potassium, folate, fibre, vitamin C, vitamin E, and carotenoids.

Nuts and Nut Butters

Most nuts contain predominantly monounsaturated fats, which are considered heart-healthy. Nuts are also a good source of protein and vitamin E, and they contain magnesium, a mineral that many people don't get enough of. When choosing nuts, opt for those with lower amounts of saturated fats, such as almonds, peanuts, or hazelnuts.

Seeds

Chia seeds, flaxseeds, and hemp seeds are excellent sources of healthy fats. They are high in polyunsaturated fats, omega-3 fatty acids, and fibre. Chia seeds and flaxseeds can also be used as an egg substitute in baking due to their water-absorbing qualities.

Olive Oil

Olive oil, a staple of the heart-healthy Mediterranean diet, is high in monounsaturated fats and has powerful anti-inflammatory properties. Extra virgin olive oil is typically used raw in dressings or drizzled over food, while regular olive oil is better for cooking due to its higher smoke point.

Tahini

Tahini, made from pressed sesame seeds, is composed of predominantly unsaturated fats and has antioxidant properties. It is also an essential component of hummus and is high in calcium, making it especially important in vegan diets.

Include whole grains

Whole grains are an essential component of a healthy plant-based diet. They are packed with nutrients and provide the body with a consistent energy supply. Including them in your meals is simple and allows for a lot of variety.

Firstly, it's important to understand what constitutes a whole grain. These are grains that contain all three parts of the kernel—the bran, germ, and endosperm. Examples include brown rice, quinoa, oats, barley, farro, spelt, and freekeh. These grains are minimally processed, which means they retain their nutritional value. They are higher in protein and fibre than refined grains, such as white rice or white flour, and are packed with vitamins and minerals like iron, zinc, and B vitamins.

There are numerous health benefits associated with consuming whole grains. The high fibre content aids digestion and can help lower cholesterol levels, reducing the risk of heart disease. The complex carbohydrates in whole grains provide a steady release of energy, helping to maintain blood sugar levels and keep you feeling fuller for longer. Additionally, the nutrients found in whole grains can help reduce inflammation in the body and lower the risk of certain chronic diseases.

Including whole grains in your plant-based diet is easy and versatile. Grains like rice, quinoa, and barley can be cooked and used as a base for bowls, salads, or curries. Morning meals can include oats, whether as a porridge, overnight oats, or even blended into smoothies. You can also experiment with less common grains like farro or spelt, which can be added to soups or used in grain salads. If you're feeling adventurous, try making your own plant-based burgers or patties using a combination of grains, legumes, and vegetables.

When incorporating whole grains into your diet, a few key things are good to remember. Firstly, ensure you're buying actual whole grains. Look for products labelled as "100% whole grain" or check the ingredients list to ensure the whole grain is the first item listed. Secondly, don't be afraid to experiment with different grains and recipes to find what you enjoy most. You can also try different cooking methods, such as baking, steaming, or frying grains to create varied textures. Lastly, remember to store your grains properly to keep them fresh. Store them in airtight containers in a cool, dry place, and they'll last for months.

Eat fruit for dessert

Eating fruit for dessert is a great way to satisfy your sweet tooth while staying on track with a plant-based diet. Here are some tips and ideas to help you incorporate fruit into your plant-based dessert routine:

Choose a Variety of Fruits

Select a variety of colourful fruits to include in your diet. Fruits such as apples, bananas, grapes, strawberries, citrus fruits, mangoes, and berries are all excellent choices. Not only do they taste delicious, but they also provide essential vitamins, minerals, and antioxidants.

Prepare Fruit in Different Ways

You can enjoy fruits in their fresh, natural state, or you can get creative and prepare them in various ways to make dessert more exciting. For example, grilling fruit can give it a smoky and caramelized flavour. Try grilling pineapple or peach slices and serving them with a dollop of cream or ice cream. You could also try baking apples or making a fruit crumble or crisp.

Make Fruit the Star of Your Dessert

While there are many plant-based dessert recipes available, sometimes the simplest option is best. A ripe mango, a slice of melon, or a crisp apple can be the perfect way to end a meal and satisfy your sweet tooth. If you're feeling adventurous, you could even create a fruit platter with a variety of fresh fruits, perhaps with a dipping sauce or a sprinkling of cinnamon or nutmeg.

Get Creative with Fruit Combinations

Explore different combinations of fruits to create unique and tasty treats. For example, try making a fruit salad with a mix of berries, apples, and grapes, and serve it with a Greek yogurt dressing or a drizzle of honey. You could also blend frozen fruits to make a refreshing sorbet or "nice cream".

Include Fruit in More Indulgent Desserts

If you're craving something more indulgent, you can still include fruit in your dessert. For example, you could make a chocolate banana ice cream or peanut butter and jelly ice cream. Or, if you're feeling particularly adventurous, try making a vegan chocolate pudding pie or some snickerdoodle cookies with dates and gluten-free oats.

Incorporating fruit into your plant-based dessert routine is a delicious and healthy way to satisfy your sweet tooth. By choosing a variety of fruits and preparing them in different ways, you can create tasty treats that will leave you feeling nourished and satisfied.

Plan your meals

Planning your meals is an important part of a plant-based diet. Here are some tips to help you get started:

Keep it simple

Start by choosing a few simple recipes that you can repeat throughout the week. This will make meal prep easier and reduce the time spent in the kitchen. You can also opt for meals that require minimum prep work, such as slow cooker dinners or one-pot meals.

Stock up on plant-based staples

Fill your pantry and fridge with plant-based staples such as beans, lentils, nuts, seeds, whole grains, fruits, and vegetables. These foods are nutritious, affordable, and versatile. Canned and dried beans, for example, are shelf-stable and can be used in a variety of dishes.

Prepare ahead

Meal prep can be a lifesaver when it comes to sticking to a plant-based diet. Choose a day each week to plan your meals, create a shopping list, and prepare some basic components such as cooked grains, chopped vegetables, or a large batch of soup or stew.

Get creative with leftovers

One of the best ways to ensure you stick to your plant-based meal plan is to get creative with leftovers. For example, you can use leftover cooked grains and veggies to make buddha bowls or fried rice, or repurpose leftover chili into stuffed peppers or tacos.

Focus on protein and fiber

When planning your meals, ensure you're including enough plant-based protein and fiber. Good sources of plant-based protein include beans, lentils, tofu, tempeh, nuts, seeds, and whole grains. These foods also provide fiber, which is important for digestive health and can aid in weight loss.

Experiment with new recipes

A plant-based diet is a great opportunity to expand your culinary horizons. Don't be afraid to experiment with new ingredients and recipes. You can find countless plant-based recipes online or in cookbooks, or you can modify your favourite recipes to make them plant-based.

Seek out inspiration

If you're ever feeling uninspired or stuck in a rut, there are plenty of resources available to help you plan your plant-based meals. You can follow plant-based meal plans or recipes from blogs, cookbooks, or meal planning services. You can also join communities or follow influencers who share plant-based meal ideas and tips.

Remember, meal planning for a plant-based diet doesn't have to be restrictive or complicated. Focus on choosing whole, plant-based foods, and don't be afraid to get creative and experiment with new flavours and ingredients.

Frequently asked questions