Plant-Based Diet: Preparation And Planning For Beginners

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, while minimising the consumption of animal products and processed foods. This type of diet has been around for a long time and has been associated with several health benefits, including weight management, disease prevention, and a reduced environmental footprint.

A plant-based diet typically includes fruits, vegetables, whole grains, legumes, nuts, and seeds, with animal products like meat, dairy, and eggs consumed in smaller quantities or avoided altogether. It's important to ensure you're getting all the necessary nutrients, so planning your meals and including a variety of plant-based options is key.

Making the switch to a plant-based diet can be a gradual process, and you can start by incorporating more plant-based meals into your routine and exploring new recipes.

Include legumes, leafy greens, nuts, seeds, and whole grains in your diet

Legumes, leafy greens, nuts, seeds, and whole grains are essential components of a plant-based diet and offer a plethora of health benefits.

Legumes, which include beans, are an excellent source of protein and fibre. They are filling and satisfying, making them a great meat alternative. Legumes are packed with vitamins and minerals, including iron, zinc, selenium, calcium, and lysine. Aim to consume one to one-and-a-half cups of legumes per day.

Leafy greens, such as kale, spinach, Swiss chard, and collard greens, are nutrient-dense and provide an excellent source of calcium, iron, and vitamins. These vegetables are also rich in antioxidants and phytochemicals, which have been linked to reduced inflammation and improved health outcomes. Aim to include two to three servings of leafy greens in your daily diet.

Nuts and seeds are a great source of healthy mono- and polyunsaturated plant oils, protein, fibre, vitamins, and minerals. They are calorie-dense, so a small handful is a healthy portion to add to your meals or snacks. For example, you can add a loose handful of nuts to your morning cereal or oatmeal, or a heaping tablespoon of sunflower or chia seeds to your yogurt.

Whole grains, such as quinoa, brown rice, oats, and barley, are a great source of complex carbohydrates, fibre, and nutrients. They aid in satiety and energy levels and are versatile in various cuisines. Include six to 11 servings of whole grains in your daily diet.

By incorporating these food groups into your diet, you will not only increase the variety of your meals but also ensure you are consuming a well-balanced and nutrient-dense plant-based diet.

Eat lots of fruits and vegetables

Eating lots of fruits and vegetables is a cornerstone of a plant-based diet. There are many benefits to eating more fruits and vegetables, and there are many ways to incorporate them into your diet.

Benefits of Fruits and Vegetables

Fruits and vegetables are an important part of a healthy diet. Eating a variety of fruits and vegetables can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower the risk of eye and digestive problems, and have a positive effect on blood sugar, which can help keep appetite in check. Eating non-starchy fruits and vegetables like apples, pears, and green leafy vegetables may even promote weight loss due to their low glycemic load, which prevents blood sugar spikes that can increase hunger.

How to Eat More Fruits and Vegetables

• Keep fruit in a visible place, such as in a bowl on the counter or chopped up in the refrigerator.
• Try new fruits and vegetables. Aim to get at least one serving from each of the following categories every day: dark green leafy vegetables; yellow or orange fruits and vegetables; red fruits and vegetables; legumes (beans) and peas; and citrus fruits.
• Make fruits and vegetables the main part of your meals. Fill half your plate with fruits and vegetables at lunch and dinner.
• Enjoy fruits and vegetables as snacks. Try pairing them with hummus, salsa, or guacamole.
• Add fruits and vegetables to your breakfast. Top oatmeal with berries, coconut, and walnuts, or make a smoothie with fruit, peanut butter, and plant-based protein powder.
• Cook with fruits and vegetables. Try salads, soups, and stir-fries to increase the number of tasty veggies in your meals.
• Keep grab-and-go fruit easily available when you're on the run.
• Always have extra vegetables on hand to add to any soup, stew, or sauce.
• Make extra vegetables so you can easily have them again for another meal.

Choose good fats like olive oil, nuts, and avocados

A plant-based diet is a great way to improve your health and reduce your environmental footprint. When preparing plant-based meals, it's important to include good fats such as olive oil, nuts, and avocados. These foods provide essential fatty acids, vitamins, and minerals, and are a great way to add flavour and texture to your dishes.

Olive oil is a key component of the heart-healthy Mediterranean diet, which is mostly plant-based. It is a healthy plant-based fat that can be used in cooking and as a dressing. Olive oil is rich in monounsaturated fats, which have been linked to a reduced risk of cardiovascular disease. It is also a good source of antioxidants, which can help protect your body against disease. When choosing olive oil, opt for extra virgin olive oil, which is the least processed and retains more of the beneficial compounds.

Nuts are another excellent source of good fats and are packed with mono- and polyunsaturated plant oils, protein, fibre, vitamins, and minerals. They make a great snack and can be added to cereals, yogurts, salads, and oatmeal. When choosing nuts, opt for a variety of true tree nuts such as hazelnuts, walnuts, and almonds. These nuts are composed of a seed surrounded by dry fruit and encased in a hard shell, making them a nutritious and satisfying option. Just be mindful of your portions as nuts are calorie-dense, and a handful is usually enough to get the nutritional benefits.

Avocados are a delicious and nutritious fruit that can be included in a plant-based diet. They are a good source of fibre and healthy fats, including monounsaturated and polyunsaturated fats, which can help lower LDL cholesterol levels. Avocados also contain almost 20 important vitamins and minerals, including potassium, calcium, and iron. They are very versatile and can be used in both sweet and savoury dishes. Try adding avocado to your toast, quinoa bowl, or smoothie for a creamy and indulgent texture.

By incorporating olive oil, nuts, and avocados into your plant-based diet, you can boost the flavour and nutritional value of your meals. These good fats will help keep you full and satisfied, ensuring your plant-based diet is both delicious and nourishing.

Eat plant-based proteins like tofu, tempeh, and beans

Tofu, tempeh, and beans are excellent sources of plant-based protein and are versatile ingredients that can be used in a variety of dishes.

Tofu is a soy-based food made from soybeans, water, and coagulants. It comes in different varieties, ranging from soft silken tofu to extra-firm tofu. The softer varieties are ideal for creamy dishes, while the firmer types hold their shape and are suitable for frying and grilling. Tofu is rich in protein, calcium, manganese, copper, and selenium, and is a healthy alternative to meat. It can be used in salads, soups, stir-fries, and grilled dishes.

Tempeh, another soy-based product, is made from cooked soybeans that are then fermented and formed into a block. It has a higher protein content than tofu due to the addition of legumes, grains, seeds, and nuts in its production. Tempeh is a hearty and filling option and works well as a meat substitute in salads and sandwiches.

Beans are an excellent source of plant-based protein and are a key component of a plant-based diet. They are versatile and can be used in a variety of dishes, such as chili, tacos, burgers, and salads. They are also a good option for filling and satisfying meals.

When preparing tofu, it is common to press out the excess water, especially for firm or extra-firm varieties, to allow the tofu to hold its shape during cooking. Marinating tofu before cooking adds flavour, or you can simply add a sauce during preparation. Tofu can be baked, grilled, stir-fried, steamed, or fried, making it a versatile ingredient.

In summary, tofu, tempeh, and beans are nutritious and delicious plant-based proteins that can be incorporated into a variety of dishes. They are excellent alternatives to meat and offer health benefits such as reduced risk of heart disease, improved weight management, and lower environmental impact.

Cook with whole-food, plant-based ingredients

A whole-food, plant-based diet is centred on natural, unrefined, or minimally refined ingredients that are plant-based and free of animal ingredients. This means that meat, milk, eggs, and honey are off the menu.

There are a variety of foods that can be enjoyed as part of a whole-food, plant-based diet, including:

• Fruits: apples, bananas, grapes, strawberries, citrus fruits, berries, etc.
• Vegetables: peppers, corn, lettuce, spinach, kale, peas, collards, tomatoes, broccoli, cauliflower, carrots, asparagus, etc.
• Tubers: starchy root vegetables like potatoes, sweet potatoes, yams, and cassava.
• Whole grains: quinoa, brown rice, whole wheat, oats, popcorn, brown rice pasta, barley, etc.
• Legumes: beans, lentils, pulses, chickpeas, peas, etc.
• Nuts and seeds: almonds, cashews, macadamia nuts, pumpkin seeds, sunflower seeds, etc.
• Plant-based milks: coconut milk, almond milk, cashew milk, etc.
• Healthy fats: avocados, olive oil, unsweetened coconut, etc.

There are also some foods that should be avoided or minimised when following a whole-food, plant-based diet. These include:

• Fast food: French fries, cheeseburgers, hot dogs, chicken nuggets, etc.
• Added sugars and sweets: table sugar, soda, juice, pastries, cookies, candy, sweet tea, sugary cereals, etc.
• Refined grains: white rice, white pasta, white bread, bagels, etc.
• Packaged and convenience foods: chips, crackers, cereal bars, frozen dinners, etc.
• Processed vegan-friendly foods: plant-based meats, faux cheeses, vegan butters, etc.
• Artificial sweeteners: Equal, Splenda, Sweet’N Low, etc.
• Processed animal products: bacon, lunch meats, sausage, beef jerky, etc.
• Focus on whole, unrefined, or minimally refined ingredients.
• Choose plant-based foods that are free of animal ingredients such as meat, milk, eggs, and honey.
• Prioritise fruits, vegetables, whole grains, legumes, nuts, and seeds.
• Use animal products sparingly, if at all. If you do include animal products, opt for quality products such as pasture-raised, grass-fed, wild-caught, or organic options.
• Avoid highly processed foods, including frozen meals, snack foods, and sugar-sweetened beverages.
• Opt for whole grains instead of refined grains, whole fruits instead of fruit juices, and unrefined vegetable oils like olive and sunflower oils instead of partially hydrogenated oils.
• Get creative with spices, herbs, and seasonings to add flavour to your dishes.
• Experiment with plant-based alternatives, such as tofu, tempeh, and plant-based milks.
• Batch cook and freeze meals or meal components for busy weeknights.
• Seek out recipes and cookbooks specifically designed for whole-food, plant-based diets to get inspired and expand your repertoire.

Frequently asked questions