Plant-Based Diet Basics: Getting Started On Your Plant Journey

A plant-based diet is a way of eating that focuses on foods derived from plants. This includes fruits, vegetables, whole grains, pulses, legumes, nuts, seeds, and protein substitutes such as soy products. This doesn't mean your diet is entirely animal-free, but it will likely contain smaller portions of animal-sourced foods.

There are various interpretations of what 'plant-based' eating looks like. Some people choose to include small amounts of animal products such as meat and fish, which is often referred to as a semi-vegetarian or flexitarian diet. Plans that cut out meat but still include fish are known as pescatarian diets. Those who don't eat meat or fish but still include dairy and eggs are vegetarian, while those who cut out all animal-derived products are referred to as vegan.

A plant-based diet can include small amounts of animal products like meat and fish

A plant-based diet is not necessarily the same as a vegetarian or vegan diet. While vegan diets exclude all animal products, a plant-based diet can include small amounts of meat, poultry, fish, and dairy.

Plant-based diets focus on foods derived primarily from plants, including fruits, vegetables, nuts, seeds, whole grains, legumes, and beans. This does not mean that you have to give up meat or dairy entirely, but rather that you are choosing to get most of your nutrition from plant sources.

The Mediterranean diet, for example, is considered a plant-based diet as it is founded on plant-based foods, with fish, poultry, eggs, cheese, and yogurt included a few times a week, and meats and sweets less often. Similarly, semi-vegetarian or flexitarian diets include eggs, dairy, and small amounts of meat, poultry, fish, and seafood.

Plant-based diets are associated with a variety of health benefits, including a reduced risk of heart disease, certain types of cancer, and diabetes, as well as improved weight management. They are also more environmentally sustainable than diets that rely heavily on animal-based foods.

When following a plant-based diet, it is important to ensure you are getting all the necessary nutrients. For example, some vegans may need to take a vitamin B12 supplement. It is also important to note that not all plant-based foods are equally healthy. Highly processed foods, such as chips, crackers, and cookies, may be technically plant-based, but they do not provide the same health benefits as unprocessed and minimally processed plant-based choices.

Plant-based diets can be vegan, vegetarian, or flexitarian

A plant-based diet is a great way to improve your health, boost your energy levels, and prevent chronic diseases. It focuses on foods that primarily come from plants, including fruits and vegetables, nuts, seeds, oils, whole grains, legumes, and beans.

Flexitarians follow a semi-vegetarian approach, which means they mostly eat plant-based foods but also include meat and animal products in moderation. This approach was coined by registered dietitian Dawn Jackson Blatner, who encourages people to focus on adding plant-based foods to their meals rather than fixating on which animal foods to cut out. The flexitarian diet is more flexible than vegan or vegetarian diets, making it a popular choice for those who want to eat healthier without completely eliminating animal products.

The flexitarian diet has several benefits. Firstly, it is good for the planet, as it uses fewer resources and emits fewer greenhouse gases than diets high in animal-based foods. Secondly, it is good for your health, as studies suggest potential improvements in metabolic health, lower blood pressure, and a reduced risk of type 2 diabetes. Additionally, eating plant-based foods helps meet dietary recommendations for fiber, vitamins, and minerals, which are critical for maintaining overall health.

The flexitarian diet emphasizes flexibility, allowing individuals to include animal products in small quantities as desired. A sample day of meals on a flexitarian diet might include oatmeal with berries, nuts, and seeds for breakfast, a bean burrito for lunch, raw veggies and hummus for a snack, and salmon with potatoes and spinach for dinner.

Whether you choose to follow a vegan, vegetarian, or flexitarian diet, increasing your consumption of plant-based foods can offer numerous health benefits and positively impact the environment.

Plant-based diets are associated with weight loss and improved health

A plant-based diet is a way of eating that celebrates plant foods and minimises animal products and highly processed foods. It is often confused with vegan or vegetarian diets, but it is more flexible than these diets. Plant-based diets can vary depending on the extent to which a person includes animal products in their diet.

Benefits of Plant-Based Diets

Foods to Eat and Avoid on a Plant-Based Diet

Foods to eat on a plant-based diet include fruits, vegetables, whole grains, legumes, seeds, nuts, and unsweetened plant-based milks. If animal foods are eaten, they should be eaten in smaller quantities, with attention paid to the quality of the item. Foods to avoid or minimise on this diet include fast food, added sugars and sweets, refined grains, packaged and convenience foods, and processed animal products.

Sample Plant-Based Diet

• 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 yogurt topped with sliced strawberries, unsweetened coconut, and pumpkin seeds
• Lunch: meatless chilli
• Dinner: sweet potato and black bean tacos
• Breakfast: a smoothie made with unsweetened coconut milk, berries, peanut butter, and unsweetened plant-based protein powder
• Lunch: hummus and veggie wrap
• Dinner: zucchini noodles tossed in pesto with chicken meatballs
• Breakfast: savory oatmeal with avocado, salsa, and black beans
• Lunch: quinoa, veggie, and feta salad
• Dinner: grilled fish with roasted sweet potatoes and broccoli
• Breakfast: tofu and vegetable frittata
• Lunch: large salad topped with grilled shrimp
• Dinner: roasted portobello fajitas
• Breakfast: blackberry, kale, cashew butter, and coconut protein smoothie
• Lunch: vegetable, avocado, and brown rice sushi with a seaweed salad
• Dinner: eggplant lasagna made with cheese and a large green salad
• Breakfast: vegetable omelet made with eggs
• Lunch: roasted vegetable and tahini quinoa bowl
• Dinner: black bean burgers served on a large salad with sliced avocado

Plant-based diets are environmentally friendly

A plant-based diet is a great way to improve your health and the health of the planet. While a plant-based diet does not necessarily mean being vegetarian or vegan, it does mean choosing more of your foods from plant sources. This includes fruits and vegetables, as well as nuts, seeds, oils, whole grains, legumes, and beans.

• Reduced greenhouse gas emissions: A review of 63 studies showed that diets with the least amount of animal-based foods, such as vegan, vegetarian, and pescatarian diets, had the largest environmental benefits. These diets were associated with a 70% reduction in greenhouse gas emissions.
• Lower water consumption: Plant-based diets also reduce water consumption. The production of animal-based foods requires a significant amount of water. For example, it is estimated that a single avocado can require up to 209 litres of water. By contrast, plant-based diets can reduce water use by up to 50%.
• Less land use: Animal agriculture requires a large amount of land, with livestock providing just 18% of calories consumed globally but taking up 83% of farmland. Plant-based diets can reduce land use by up to 45%.
• Support for local economies: Reducing the consumption of animal products and purchasing locally-sourced, sustainable produce helps drive the local economy and reduces reliance on factory farming, an unsustainable method of food production.
• Reduced environmental degradation: Environmental data shows that current worldwide food consumption practices, which are high in meat and dairy products, are leading to rapid environmental degradation. Plant-based diets can help to reduce this degradation and move towards a more sustainable future.

Plant-based diets can be affordable

A plant-based diet can be an affordable and delicious way to improve your health and boost your energy levels. While some people assume that eating healthily is expensive, this is a myth. In fact, eating a plant-based diet can save you money on your grocery bill.

How to Eat Plant-Based on a Budget

Firstly, it's important to understand that a plant-based diet doesn't have to be restrictive. A plant-based or plant-forward diet simply means focusing on foods that come primarily from plants. This includes fruits and vegetables, as well as nuts, seeds, oils, whole grains, legumes, and beans. You don't have to be vegetarian or vegan and never eat meat or dairy. Instead, you are just choosing more of your food from plant sources.

Budget-Friendly Ingredients

When it comes to eating plant-based on a budget, it's a good idea to focus on ingredients that are both nutritious and satisfying. A meal that includes both greens and starches is a great way to ensure you're getting the most nutrients per calorie, as well as creating a satisfying and fibre-rich meal. Aim to spend at least 50% of your grocery budget on colourful and enticing fruits and vegetables. You can also save money by buying dried beans and legumes, which are a fraction of the cost of canned goods.

Shop Smart

To make your money go further, it's a good idea to plan your meals and create a shopping list. You can also save money by buying frozen fruits and vegetables, which are often cheaper and just as nutritious as fresh produce. Buying in bulk and choosing generic brands over name brands can also help to reduce the cost of your grocery bill.

Affordable Plant-Based Meals

Some affordable and delicious plant-based meals include oatmeal with cinnamon, raisins, and flax seeds; a hearty vegetable soup; and stews made with chickpeas, spinach, and cabbage or broccoli. Snacks can include carrot sticks, apples, and rice cakes.

The Benefits of a Plant-Based Diet

As well as being affordable, a plant-based diet has numerous health benefits. Research has shown that a plant-based diet can help with weight management, improve heart health, and reduce the risk of Type 2 diabetes. A plant-based diet can also lower your risk of certain types of cancer and improve your overall health and well-being.

In conclusion, a plant-based diet can be an affordable and nutritious way to improve your health and increase your energy levels. By choosing budget-friendly ingredients, shopping smart, and preparing meals at home, you can enjoy delicious plant-based meals without breaking the bank.

Frequently asked questions