Adapting Plant-Based Diets: Safe And Healthy Choices

A plant-based diet is a great way to improve your health and help the planet. Here are some tips to help you transition to a plant-based diet:

- Start with the basics: Focus on eating natural, organic, and whole plant-based foods. Try to avoid junk food, even if it's vegan-friendly, as these foods don't contain the same health benefits as natural foods.

- Take it slow: You don't have to go cold turkey on animal products. Start by cutting out the things you find easiest to be without, and slowly work your way towards a fully plant-based diet.

- Eat a variety of foods: Make sure you're getting enough vitamins and minerals by eating a variety of plant-based foods, including fruits, vegetables, whole grains, nuts, seeds, legumes, and beans.

- Know the right substitutes: Focus on what you can have, not what you can't. For example, use cacao instead of cooking chocolate, or dates instead of refined sugar.

- Get creative: Try new recipes and experiment with different ingredients. For example, use aquafaba (chickpea water) instead of eggs.

- Plan ahead: Always carry plant-based snacks with you, like fruit or nuts, to keep hunger at bay. You can also prepare plant-based meals in advance, like a big batch of cookies.

- Go beyond your diet: Adopt a more sustainable lifestyle by reducing your use of plastic and fast fashion.

Start with the basics: Focus on eating natural, organic, and whole plant-based foods. Avoid junk food and chemicals

Adopting a plant-based diet can be challenging, but it is possible to do so safely and healthily. Here are some tips to help you get started and stick with it:

Start with the basics

Focus on eating natural, organic, and whole plant-based foods. This includes vegetables, fruits, grains, nuts, seeds, herbs, and spices. Try to avoid junk food and highly processed foods, even if they are vegan-friendly, as they are not as nutritious and can be high in sodium. Opt for fresh, whole foods instead.

Buy organic produce from local farmers' markets, or try growing your own. This way, you can avoid the high prices and plastic packaging of supermarket organic food.

Make gradual changes

You don't have to go completely plant-based overnight. Start by cutting out the animal products you find easiest to be without, and gradually work towards avoiding others as your body adjusts. You may find that your taste for animal products decreases over time. Remember that any step towards eating more plant-based foods is a positive change for your health and the planet.

Get creative with substitutes

Focus on what you can eat, rather than what you can't. Experiment with plant-based alternatives, like using cacao instead of cooking chocolate, dates instead of refined sugar, and aquafaba (chickpea water) instead of eggs.

Ensure you get enough nutrients

Eat at least one meal a day that contains carbohydrates, protein, healthy fats, and plenty of fruits and vegetables. Make your plate colourful, as this indicates a variety of nutrients. Soak or sprout grains to increase their nutritional value, and activate nuts for better absorption.

Stay prepared

Always carry plant-based snacks like bananas, nuts, or dried fruit to keep hunger at bay. Make big batches of plant-based treats like cookies or bars to enjoy throughout the week.

Do your research

There are many resources available to help you learn more about plant-based diets, including cookbooks, documentaries, and online research. Educate yourself on the benefits of a plant-based diet for your health, the planet, and animal welfare.

Go beyond your diet

Consider reducing your use of plastic and fast fashion. Opt for eco-friendly and biodegradable alternatives, and support local and sustainable businesses.

Take it slow: Start with cutting out the animal products you find easiest to be without

Taking it slow: Start with cutting out the animal products you find easiest to be without

Transitioning to a plant-based diet can be challenging, but taking it slow and steady can help you stick to it. Here are some tips to help you get started:

• Go meatless one day a week. You can also try making breakfast more about whole grains, like whole-grain toast or oatmeal, than animal products, like eggs, milk, and bacon.
• Eat plant-based until dinner. You can also add greens like spinach or kale to your daily meals.
• Swap out meat in a recipe for a plant-based option, like black beans or tofu.
• Start with cutting out the things you find easiest to be without. For example, if you find it easy to cut out red meat, start with that, and then slowly begin to avoid other animal products as your body gets used to it.
• Don't be too hard on yourself. If you're a few days or even weeks into following a plant-based diet and then eat something non-plant-based, don't beat yourself up about it. Each day that you choose to eat more plant-based foods is a step in the right direction.
• Focus on what you can have, not what you can't. A lot of people expect plant-based food to be boring, but plant-based diets can be delicious, exciting, and easily prepared.
• Make it fun. Try new things, and old things, but in new ways. There are a lot of plant-based restaurants, snacks, and cookbooks available these days.

Eat a colourful variety of foods: Aim for at least one meal a day that contains three or more of the following food groups: Carbohydrates, protein, healthy fats, fruits, and vegetables

Eating a variety of colourful foods is a great way to ensure you are getting a range of nutrients. Aim for at least one meal a day that contains three or more of the following food groups: carbohydrates, protein, healthy fats, fruits, and vegetables.

Carbohydrates

Carbohydrates are an important source of energy for your body. Focus on whole grains such as quinoa, brown rice, whole wheat, and oats. These are packed with fibre and essential nutrients.

Protein

Protein is essential for muscle growth and repair. Good sources of plant-based protein include beans, legumes (like chickpeas and lentils), soy products (tofu, tempeh, and soy milk), nuts, and seeds.

Healthy Fats

Healthy fats are important for maintaining cell structure and helping your body absorb certain nutrients. Avocados, nuts, seeds, and olives are great sources of healthy fats.

Fruits and Vegetables

Fruits and vegetables are packed with vitamins, minerals, and antioxidants. Aim for a variety of colours to get a range of nutrients. Leafy greens such as spinach, kale, and collards are particularly nutrient-dense.

• Fill half your plate with vegetables at lunch and dinner.
• Include plenty of colours when choosing your vegetables.
• Enjoy vegetables as a snack with hummus, salsa, or guacamole.
• Choose good fats like olive oil, olives, nuts, nut butters, seeds, and avocados.
• Include whole grains for breakfast, such as oatmeal, quinoa, buckwheat, or barley. Add some nuts or seeds along with fresh fruit.
• Try a variety of green leafy vegetables such as kale, collards, Swiss chard, and spinach. Steam, grill, braise, or stir-fry them to preserve their flavour and nutrients.
• Build a meal around a salad. Fill a bowl with salad greens such as romaine, spinach, or red leafy greens. Add an assortment of other vegetables, fresh herbs, beans, peas, or tofu.
• Eat fruit for dessert. A ripe, juicy peach, a refreshing slice of watermelon, or a crisp apple will satisfy your sweet tooth.

Know the right substitutes: Focus on what you can have, not what you can't. For example, use cacao instead of cooking chocolate, or dates instead of refined sugar

Know the right substitutes: Focus on what you can have, not what you can't

Cacao instead of cooking chocolate

Chocolate is made from cacao beans, which are the seeds of the Theobroma cacao tree. The beans are fermented, dried, roasted, crushed, and separated from their outer hulls, resulting in broken cacao pieces called nibs. The nibs are then ground, producing a non-alcoholic liquor, which is mixed with other ingredients to make chocolate.

Cacao powder is made from raw, cold-pressed cacao beans, while cocoa powder is made from roasted cacao beans, processed at higher temperatures. Cacao powder is produced at low temperatures to preserve its nutritional value, while cocoa powder undergoes high-temperature processing.

Cacao powder is a popular ingredient in smoothies, energy balls, brownies, and chocolate bars, while cocoa powder is commonly used in cakes, cookies, brownies, and hot cocoa.

Cacao powder is rich in flavonoids, an antioxidant that helps fight free radicals in the body. It is also a good source of magnesium and iron. On the other hand, cocoa powder has fewer antioxidants and nutrients due to its high-temperature processing, but it still contains some beneficial nutrients like flavanols, magnesium, and iron.

Both cacao and cocoa powders can be used interchangeably in recipes, but it is important to note that cacao powder has a more intense, bitter flavor due to its minimal processing and lack of added sugars.

Dates instead of refined sugar

Dates are a popular natural sweetener and a healthy alternative to refined sugar. They are abundant in crucial nutrients and fiber, including potassium, magnesium, vitamin B6, and dietary fiber. Dates promote better digestion and aid in controlling hunger.

When using dates as a sugar substitute in baking, it is important to adjust the recipe's wet-to-dry ingredient ratio as date paste is denser and moister than granulated sugar. For example, if a recipe calls for 1 cup of sugar and 1/2 cup of milk, you might only need 1/4 cup of milk when using date paste. It is also important to reduce the baking temperature by about 25% as dates tend to caramelize at lower temperatures.

Dates have a more subtle sweetness compared to sugar, so you may need to adjust other flavors in your recipe to maintain a well-balanced flavor profile. Experimentation is key when baking with dates, as you will need to find the right balance of ingredients to suit your palate.

Make sure you're getting enough vitamins: Maximise the number of nutrients by preparing dishes in certain ways, e.g. soaking grains before cooking

Soaking grains can help to reduce phytic acid, which is an antinutrient that binds important minerals and prevents your body from fully absorbing them. This can lead to mineral deficiencies, poor bone health, and anaemia. Phytase is an enzyme that helps to break down phytic acid, and it is activated by soaking grains in an acid medium, such as lemon juice or apple cider vinegar. This process also releases beneficial nutrients, making them more easily digestible.

Frequently asked questions