Plant-Based Diet: Strategies For Long-Term Success

Sticking to a plant-based diet can be challenging, but with the right approach, it is possible to make it a lasting habit. Here are some tips to help you stick to a plant-based diet:

- Understand your why: Determine your personal reasons for adopting a plant-based diet. This could be for health, environmental, or ethical reasons. Write down your reason and put it somewhere visible to remind you of your motivation when you feel like straying from your diet.

- Start small: Instead of making a sudden drastic change, gradually transition to a plant-based diet. Start by reducing your consumption of certain animal products and increasing your intake of plant-based alternatives. You can also try going plant-based for one meal or one day a week and gradually increasing the frequency.

- Create a supportive environment: Remove tempting non-plant-based foods from your home and stock up on a variety of plant-based options. Identify plant-friendly restaurants and shops in your area, and plan your meals and snacks in advance to reduce the temptation to order takeout.

- Keep it simple but varied: Focus on eating a variety of whole, plant-based foods like fruits, vegetables, whole grains, legumes, nuts, and seeds. You don't need to follow complicated recipes or search for expensive ingredients. Adapt your favourite recipes by substituting animal products with plant-based alternatives, such as beans, lentils, and plant-based milk.

- Build a support network: Connect with like-minded people, whether through local groups or online communities. Involve your loved ones in your journey, and ask for their support. You can also find a friend to hold you accountable and celebrate your small victories.

- Focus on the bigger picture: Remember that your diet is just one aspect of a healthy lifestyle. Introduce supporting habits like exercise and meditation, which can positively impact your health and make it easier to stick to your plant-based diet.

By following these steps and adapting them to your personal needs, you can make your plant-based diet a lasting and enjoyable part of your lifestyle.

Understand the key ingredients of a plant-based diet

Understanding the key ingredients of a plant-based diet is essential for anyone looking to adopt this way of eating. While there is no official definition of a "plant-based" diet, it generally involves eating more whole plant foods and reducing animal product consumption. Here are the key components to focus on:

Whole Grains

Whole grains such as quinoa, brown rice, whole wheat, oats, and popcorn are excellent staples for a plant-based diet. They provide essential amino acids, iron, and zinc, ensuring you get a well-rounded mix of nutrients.

Fruits and Vegetables

Filling your plate with a variety of colourful fruits and vegetables is a cornerstone of plant-based eating. Aim for a rainbow of produce to ensure you're getting a diverse range of vitamins, minerals, and phytonutrients. Leafy greens and cruciferous vegetables like broccoli and kale are particularly nutrient-dense choices.

Legumes

Legumes, including chickpeas, beans, peas, and lentils, are essential sources of plant-based protein and essential amino acids. They are versatile and can be used in a variety of dishes, from salads to stews and curries.

Nuts and Seeds

Nuts and seeds provide healthy fats, fibre, vitamins, and minerals. Include a variety of nuts and seeds in your diet, such as walnuts, almonds, sunflower seeds, and pumpkin seeds. These can be eaten as snacks, added to salads, or incorporated into recipes.

Plant-Based Proteins

While legumes are a good source of plant protein, you can also explore other options like tofu, tempeh, and plant-based meat alternatives. These can be used in similar ways to animal proteins and are often high in protein and other nutrients.

Healthy Fats

When it comes to fats, focus on options like olive oil, olives, avocados, and nut butters. These provide essential fatty acids and can help you stay satiated and satisfied with your meals.

Dairy Alternatives

If you're looking to reduce or eliminate dairy, there are plenty of alternatives to choose from. Plant-based milk options like oat, almond, soy, or coconut milk can be used in coffee, cereal, and baking. Additionally, there are dairy-free yogurts made from soy or coconut, and cheeses made from nutritional yeast and cashews.

Remember, the beauty of a plant-based diet is that it can be tailored to your individual needs and preferences. You can be flexible and find a balance that works for you, whether that means eliminating animal products entirely or simply reducing your intake.

Know the health benefits of a plant-based diet

There are many health benefits to a plant-based diet, which have been supported by scientific research.

Disease prevention and improved health outcomes

Plant-based diets can prevent, halt, and in some cases, reverse chronic diseases. Research has shown that a plant-based diet can reduce the risk of Type 2 diabetes, heart disease, certain types of cancer, arthritis, and improve liver and kidney function.

Weight management

People on plant-based diets tend to be leaner and find it easier to lose weight and keep it off without counting calories. This is because plant-based diets are lower in calories and high in fibre, which helps you feel full.

Environmental benefits

Plant-based diets are better for the environment as they place less stress on the world's resources. A 2018 analysis found that livestock provides just 18% of calories consumed globally but takes up 83% of farmland.

Affordable

Whole and minimally processed plant-based foods are some of the most affordable food options. A study found that going plant-based can cut grocery bills by $750 a year per person.

Easy to maintain

There is no need for calorie-tracking or strict meal plans with plant-based diets. They offer a lot of flexibility as there are no hard and fast rules.

Improved digestion and microbiome diversity

Plant-based diets are rich in micronutrients, vitamins, minerals, antioxidants, healthy fats, plant-based protein, and unprocessed carbohydrates, which are all great for digestion and improving microbiome diversity.

Plan your meals in advance

Planning your meals in advance is a great way to ensure you stick to your plant-based diet. It is also a good way to save money and reduce waste.

Planning your meals and precooking what you can in advance will make your life easier. Instead of cooking from scratch after a long day, you can simply assemble your plant-based plate. It is best to do meal prep on days when you are less busy and cook whatever will keep best in advance, including legumes, vegetables and whole grains. You can also make sauces in advance and freeze them.

You don't need to make gourmet meals. A bowl filled with a mix of veggies, legumes, grains and a delicious plant-based sauce can be tasty and nutritious.

It is a good idea to batch cook meals on the weekend and freeze your leftovers. That way, you always have a backup, which should deter you from reaching for the takeaway menu after a long day.

Scheduling your meals and snacks for the week can help reduce waste and save money. Check out a typical plant-based diet plan, and stock up on groceries in advance.

It is also worth noting that eating plant-based is cheaper than an omnivorous diet. According to a study published in the Journal of Hunger & Environmental Nutrition, vegans tend to save almost $750 a year (as long as you’re keeping away from consuming many highly processed vegan substitutes).

Find plant-based alternatives to animal products

A plant-based diet doesn't have to be restrictive or boring. There are plenty of alternatives to animal products that can be just as tasty and nutritious. Here are some ideas to get you started:

Dairy alternatives

• Milk: Opt for plant-based milk such as oat, almond, soy, or coconut milk. Coconut milk is higher in saturated fat, so it's best to use it in smaller amounts for cooking rather than drinking it.
• Yogurt: Choose yogurt made with organic soy or coconut instead of dairy yogurt.
• Cheese: While there are store-bought vegan cheese alternatives, you can also make your own cream sauces for pasta using nutritional yeast and cashews.

Egg alternatives

• Baking: Instead of using eggs, you can use a flax seed egg, which is made by mixing flax seeds with a little water.
• Scrambled eggs: Tofu scramble is a great alternative to scrambled eggs and is easy to make.

Meat alternatives

• Poultry: Legumes and soy products like organic tofu or tempeh are excellent replacements for poultry. You can also use them in chilis, tacos, and stir-fries.
• Processed meat products: Try swapping out meat-based pizzas, pasta, hamburgers, and nuggets for plant-based alternatives. You can also make your own plant-based versions at home.

Other alternatives

• Peanut butter: Switch to a natural peanut butter with no added sugars, where the only ingredient is the nut or seed.
• Salad dressings: Instead of processed salad dressings, make your own using natural ingredients such as seeds and nut butters (tahini, cashews, etc.).

Eat a variety of fruits, vegetables, and legumes

Eating a variety of fruits, vegetables, and legumes is essential for a nutritious and sustainable plant-based diet. Here are some tips to help you incorporate these foods into your daily meals:

Variety is the Spice of Life

When it comes to fruits and vegetables, variety is key. Aim to include a rainbow of colours on your plate, such as dark leafy greens, vibrant peppers, and juicy citrus fruits. Not only will this make your meals more visually appealing, but it also ensures you're getting a diverse range of vitamins, minerals, and phytonutrients.

Get Creative with Fruits and Vegetables

In addition to the usual salads and side dishes, try incorporating fruits and vegetables into your meals in creative ways. For example, blend frozen fruit into smoothies, make vegetable kabobs, or stuff peppers or mushrooms with grains and beans. You can also experiment with different cooking methods, such as steaming, grilling, or stir-frying, to add variety to your meals.

Legumes: A Plant-Based Powerhouse

Legumes, which include beans, chickpeas, peas, and lentils, are an excellent source of plant-based protein and essential amino acids. They are versatile and can be used in a variety of dishes, such as chilli, curries, and salads. Legumes are also budget-friendly and can be purchased dried or canned, making them a convenient and economical choice.

Stock Up and Plan Ahead

To ensure you always have healthy options available, stock your kitchen with a variety of fruits, vegetables, and legumes. Canned or frozen options are great to have on hand for quick and easy meals. Planning your meals in advance and doing some meal prep on weekends can also make it easier to stick to your plant-based diet during busy weekdays.

Adapt and Experiment

You don't have to give up your favourite meals when adopting a plant-based diet. Many traditional recipes can be easily adapted by substituting meat with beans or lentils, or using plant-based milk instead of dairy. Experiment with new ingredients and recipes to keep things interesting and exciting.

Keep it Simple

While it's great to experiment, don't feel like every meal has to be complicated or gourmet. Sometimes, a simple bowl of grains, legumes, and roasted vegetables with a tasty plant-based sauce is all you need. Focus on whole, unprocessed foods, and don't be afraid to eat until you're satisfied, as plant-based foods tend to be lower in calories.

By incorporating these tips into your daily routine, you'll be well on your way to sticking to a plant-based diet and reaping the health and environmental benefits that come with it.

Frequently asked questions