Transitioning To A Plant-Based World: A Guide

Transitioning to a plant-based diet can be daunting, especially when you've been eating a meat-heavy diet. However, with some planning and preparation, it is achievable and offers numerous health and environmental benefits.

A plant-based diet is primarily made up of whole, unrefined, or minimally processed plant foods, including fruits, vegetables, grains, nuts, seeds, legumes, and tubers. It is essential to approach this diet with a positive mindset, focusing on the gains rather than what you might be giving up.

- Know your reason: Understanding your motivation for adopting a plant-based diet will help you stick to your goals. Common reasons include managing blood sugar, lowering cholesterol, and reducing environmental impact.

- Start reducing meat: Begin by reducing your meat consumption gradually. You can try going meatless one day a week, then reducing it to once a week, and eventually eliminating it from your diet.

- Add more plants: Increase your consumption of fruits, vegetables, legumes, nuts, and seeds. These provide essential nutrients and will make you less reliant on animal products and processed foods.

- Replace animal products: Swap animal-based meals with plant-based alternatives. For example, instead of a meat chilli, opt for a bean chilli, or swap ground beef in tacos for sautéed tempeh.

- Focus on breakfast: Start by replacing your breakfast with plant-based options like oatmeal with fruit, whole-grain toast with jelly, or plant-based pancakes.

- Gradually transition lunches and dinners: Once you're comfortable with breakfast, move on to replacing lunches and dinners with plant-based options like burritos, veggie sandwiches, salads, and pasta dishes.

- Get inspired: Look for vegetarian recipes in cookbooks or online to discover new and exciting ways to prepare plant-based meals.

- Pay attention to protein: Ensure you're getting enough protein by including beans, lentils, legumes, nuts, seeds, soy products, and whole grains in your diet.

- Meal prep and planning: Preparing meals in advance and planning your grocery list will make your transition easier and help you stick to your new diet.

- Be kind to yourself: Remember that consistency is more important than perfection. Don't be too hard on yourself if you stumble along the way. Focus on progress, and keep moving forward.

Understanding the key ingredients of a plant-based diet

The key ingredients of a plant-based diet vary depending on who you ask. While some definitions specify that the diet should include only plants, others expand the definition to mean eating plants more often than animal products.

What's included

Regardless of the specific type of plant-based diet, it will include minimally processed vegetables, fruits, grains, nuts, seeds, herbs, and spices.

Types of plant-based diets

There are several types of plant-based diets, including:

• Vegan: This is the strictest form of a plant-based diet, including only plant foods and nothing that comes from an animal.
• Vegetarian: This diet includes plant foods, as well as dairy, eggs, or both.
• Flexitarian: This is a mostly vegetarian diet with the occasional addition of meat or fish.
• Mediterranean: This diet has a foundation of plant-based foods but also includes fish, poultry, eggs, cheese, and yoghurt a few times a week, with meats and sweets less often.
• Pescatarian: This diet includes eggs, dairy foods, fish, and seafood, but no meat or poultry.

Key ingredients

• Vegetables: Vegetables should be the foundation of your diet. Aim for a variety of colours to ensure you get a range of nutrients.
• Fruits: Include fresh or frozen fruits in your diet. They are a great source of natural sugar and vitamins.
• Beans and legumes: Beans and legumes, such as lentils and chickpeas, are a good source of plant-based protein and can help you feel full.
• Nuts and seeds: These might be small, but they are packed with healthy fats, fibre, vitamins, and minerals.
• Whole grains: Examples include quinoa, brown rice, farro, and barley. They are a good source of complex carbohydrates and can help you feel full.
• Plant-based protein: Examples include tofu, tempeh, and plant-based protein powders with no added sugar or artificial ingredients.
• Healthy fats: Avocados, olive oil, and unsweetened coconut are examples of healthy fats that can be included in a plant-based diet.
• Plant-based milk: Examples include oat, almond, soy, and coconut milk.
• Spices and herbs: Basil, rosemary, turmeric, and black pepper can add flavour to your meals without the need for salt or sugar.

What to avoid

When following a plant-based diet, it is best to avoid or minimise the following:

• Added sugars and sweets: Table sugar, soda, juice, pastries, cookies, and candy.
• Refined grains: White rice, white pasta, and white bread.
• Processed animal products: Bacon, lunch meats, and sausages.
• Artificial sweeteners: Equal, Splenda, and Sweet'N Low.
• Processed vegan-friendly foods: Plant-based meats, faux cheeses, and vegan butters.

Sample meal plan

• Breakfast: Oatmeal made with coconut milk, topped with berries, coconut, and walnuts.
• Lunch: Large salad topped with fresh vegetables, chickpeas, avocado, pumpkin seeds, and goat cheese.
• Dinner: Butternut squash curry.
• Breakfast: Full-fat plain yoghurt topped with sliced strawberries, unsweetened coconut, and pumpkin seeds.
• Lunch: Meatless chilli.
• Dinner: Sweet potato and black bean tacos.
• Breakfast: Smoothie made with unsweetened coconut milk, berries, peanut butter, and plant-based protein powder.
• Lunch: Hummus and veggie wrap.
• Dinner: Zucchini noodles with pesto and chicken meatballs.

How to get enough protein from plant-based foods

Protein is an essential part of our diet, as it helps to create enzymes that are vital for hormones, immune system cells, and antibodies. It is also required for growth and to build and maintain muscle and other body tissues.

The Recommended Dietary Allowance (RDA) for protein varies by age. For adults, the RDA is 0.8 grams/kg of body weight (about 0.36 grams of protein per pound of body weight). That means that for an adult who weighs 130 pounds, the RDA is 47 grams of protein per day, and for someone who weighs 170 pounds, the RDA is 62 grams per day.

A complete protein source contains all nine essential amino acids, which are amino acids that the body cannot produce and must be obtained from food. Most complete protein sources are animal-based, such as fish, poultry, eggs, and dairy. However, some plant foods are also complete proteins, including soy products like tofu and edamame, as well as quinoa and nutritional yeast.

Getting Enough Protein on a Plant-Based Diet

It is possible to get all the essential amino acids from plant-based sources. In addition to the complete plant-based proteins listed above, you can create complete proteins by eating a variety of grains, legumes, nuts, seeds, and vegetables. For example, grains are slightly low in the amino acid lysine, but dry beans and lentils are high in lysine. Therefore, by eating a variety of plant foods, you can ensure you are getting all the required amino acids.

• Include more soy-based products, such as tofu and edamame, in your meals.
• Try to combine multiple protein sources at each meal and snack when possible. Soy, quinoa, and nutritional yeast are complete proteins and can be combined with other plant-based sources to create a complete protein profile.
• Use plant-based protein powders, bars, and other supplements that contain at least 20 grams of protein per serving.
• Add nutritional yeast, hemp seeds, pumpkin seeds, and protein-enriched non-dairy milk and yogurt to meals and snacks.
• Legumes, such as beans and lentils, are excellent sources of plant-based protein. One cup of cooked lentils contains 18 grams of protein, while one cup of cooked beans contains about 15 grams.
• Nuts and nut butters are high in protein and healthy fats. A handful of raw nuts makes a great snack, and nut butters can be added to smoothies, apple slices, and whole grain toast.
• Whole grains, such as brown rice, oats, quinoa, millet, and amaranth, also contain protein. For example, one cup of cooked quinoa provides eight grams of protein.
• Seeds, such as chia, hemp, pumpkin, flax, and sunflower seeds, can also contribute to your protein intake. A quarter cup of these seeds can provide between five and nine grams of protein.

The health benefits of a plant-based diet

A plant-based diet has been proven to reduce the risk of cancer, heart disease, diabetes, and mental illnesses. This is largely due to the vitamins, minerals, and antioxidants found in plants, which are essential for maintaining a healthy body.

Gut health

The vitamins, minerals, and antioxidants found in plants help keep your cells healthy and your body in balance so that your immune system can function at its best. Plant-based diets are rich in fibre, which is great for gut health and bowel management. Fibre can also lower cholesterol and stabilise blood sugar.

Cardiovascular health

Meat is often loaded with cholesterol and saturated fat, which are detrimental to heart health. Processed meats, such as deli meat, bacon, and sausage, tend to have too much sodium and other additives and should be limited. A plant-based diet, therefore, reduces the risk of high blood pressure and cardiovascular diseases.

Weight management

A plant-based diet can help maintain a healthy weight, which is one of the most important things you can do to reduce your risk of cancer. When it comes to cancer, the only thing more important than maintaining a healthy weight is not smoking.

Reducing inflammation

The essential nutrients in plants work to resolve inflammation in the body. The phytochemicals and antioxidants that boost the immune system also neutralise toxins from pollution, processed food, bacteria, and viruses. Prolonged inflammation has been linked to cancer and other inflammatory diseases like arthritis.

Longevity

Vegetarian diets have been shown to support health and increase longevity. Plant-based diets offer all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health and are often higher in fibre and phytonutrients.

Tips for eating plant-based on a budget

Shop for in-season produce

Produce makes up a large part of a vegan grocery list, so it's important to shop for in-season produce to keep costs down. Shopping in-season will not only save you money but will also make for more delicious, satisfying meals. Local berries in June, for instance, will taste much better than those from Mexico in December.

Don't fear the middle aisles

Some of the most nutritious and wallet-friendly foods are located in the center of the grocery store. Healthy vegan staples like whole-grain pasta, rice, nuts, seeds, beans, and bread are all found in those middle aisles. These foods are cheap, versatile, and long-lasting, which helps prevent food waste.

Buy in bulk

Some vegan staples like almond butter and chia seeds can be expensive, but buying in bulk can reduce the cost. A giant bag of organic quinoa and brown rice, for example, will be half the price of the convenient microwavable pouches.

Plan your meals

Meal planning saves money and time. When you plan your meals, you're less likely to spend extra money on food you don't need, and planning also helps reduce food waste. By planning meals ahead of time, you can create a grocery list without thinking too hard about what to include.

Cook at home

Fast foods and restaurant foods are often full of salt, oils, and added sugars, and they can be pricey. Cooking at home will benefit both your health and your wallet.

Cut down on processed foods

Vegan specialty foods can be very expensive and are often no healthier than their non-vegan alternatives. For example, Impossible Burgers contain more saturated fat and sodium than a standard beef burger.

Fill up your freezer

The frozen section is a goldmine for vegans on a budget. You'll find great prices on organic fruits and veggies that were picked at peak season, so they'll taste much better than expensive out-of-season produce. The freezer section also has rice, quinoa, bread, and other whole-grain staples at great prices.

Stock up on healthy foods

Eating plant-based is cheaper than an omnivorous diet. Stock up on a variety of vegetables and fruits, whole grains (like brown rice, buckwheat, and quinoa), and legumes (like chickpeas, lentils, and black beans).

Compare grocers in your area

Fresh produce at a big grocery chain might be one-third the price at a local store. Although going from store to store takes time, you could end up saving hundreds on your food bill. Also, check out your local farmers' market for in-season produce, which is usually the most affordable.

Don't buy pre-cut fruits and veggies

It is tempting to buy pre-cut produce, but it is more expensive and worse for the environment. Buy your produce fresh and cut it yourself.

How to address common misconceptions about plant-based diets

Misconception 1: Plant-based diets are restrictive and boring

This is a common misconception, as people often associate plant-based diets with only eating salads, vegetables, and greens, while avoiding meat and dairy. However, a plant-based diet offers a wide variety of delicious and nutritious options. It includes minimally processed vegetables, fruits, grains, nuts, seeds, herbs, and spices. There are also many plant-based alternatives to favourite foods like pizza, cookies, muffins, chocolate, and sandwiches.

Misconception 2: Plant-based diets are inadequate in protein

Protein is indeed essential for healthy bodies, and animal products are a common source. However, there are plenty of plant-based sources of protein, including beans, lentils, legumes, nuts, seeds, wild rice, wheat berries, sprouted grains, nut butters, and soy products. According to experts, a whole-food plant-based diet with adequate calorie levels will provide sufficient protein.

Misconception 3: Plant-based diets are expensive

Some people may assume that eating plant-based is costly. On the contrary, plant-based diets can be more affordable than omnivorous diets. A study published in the Journal of Hunger & Environmental Nutrition found that vegans tend to save almost $750 a year, as long as they avoid consuming highly processed vegan substitutes.

Misconception 4: Plant-based diets are time-consuming and require a lot of cooking

Preparing your own meals is an important aspect of a plant-based diet, but it doesn't have to be complicated or time-consuming. There are many quick and simple plant-based meal options, such as oatmeal, whole-grain toast, fruit bowls, and sandwiches. Additionally, meal planning and preparation can make it easier to stick to a plant-based diet.

Misconception 5: Plant-based diets are socially isolating

It is a misconception that plant-based diets make it difficult to participate in social events and gatherings. While it may require some adjustments, there are strategies to navigate social situations. For example, you can bring a vegan dish to share, focus on the company and conversation instead of food, or eat a big meal beforehand if you're concerned about limited options.

Transitioning to a plant-based diet may come with challenges and misconceptions, but it can be a rewarding and beneficial choice. By addressing these common misconceptions, individuals can make more informed decisions about their dietary choices and dispel some of the myths surrounding plant-based diets.

Frequently asked questions