Stocking Up For A Plant-Based Diet

A plant-based diet is a powerful way to improve your health, boost energy levels, and prevent chronic diseases. It can be defined as a diet that focuses on foods derived from plant sources, including fruits, vegetables, whole grains, pulses, legumes, nuts, seeds, and protein substitutes. This doesn't necessarily mean your diet is animal-free, but it will likely contain smaller and fewer portions of animal-sourced foods.

There are several interpretations of what a plant-based diet looks like. Some people choose to include small amounts of animal products, which is often referred to as a semi-vegetarian or flexitarian diet. 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 has been linked to various health benefits, including lower body weight, improved heart health, and a reduced risk of developing chronic diseases such as type 2 diabetes and certain types of cancer. It is also beneficial for the environment, as it reduces the environmental footprint by decreasing greenhouse gas emissions, water consumption, and land use.

When following a plant-based diet, it is important to focus on whole, plant-based, and minimally processed foods. This includes a variety of fruits, vegetables, whole grains, plant proteins, nuts, seeds, and healthy fats. It is also crucial to ensure you are meeting your nutritional needs, especially for certain nutrients that may be lacking in a plant-based diet, such as protein, vitamin B12, calcium, and vitamin D.

Transitioning to a plant-based diet doesn't have to be challenging. You can start by gradually incorporating plant-based meals or days into your week, allowing your body to adapt to new foods and higher levels of certain nutrients.

Whole grains

When shopping for whole grains, you can find them in the whole grains section, the cereal aisle, the bakery or bread section, the snack aisle, the freezer section, and the natural foods section. Look for the Whole Grains Stamp on products and check that the word "whole" is listed before the grain in the ingredients list. For example, look for "whole-wheat" or "whole-grain".

Some examples of whole grains to include in your diet are:

• Rice (black, brown, red and wild)
• Sprouted-grain products (e.g. One Degree Sprouted Steel Cut Oats, Silver Hills Organic Sprouted Bread, Ezekiel Bread)
• Whole-grain products (e.g. Rudi's Whole Grain Wheat English Muffins, Dave's Killer Thin-Sliced Whole Grain Breads, Barilla Whole Grain Pasta)
• Oats
• Quinoa
• Farro
• Brown rice pasta
• Barley

You can also include whole-grain breads and cereals in your diet.

In addition to being nutritious, whole grains can help with weight management. They are low in calories, so you can eat a large volume without exceeding your calorie needs. This is one of the reasons why people who eat plant-based diets tend to be leaner.

Dairy and egg alternatives

Dairy Alternatives

There are many dairy alternatives available on the market, including substitutes for cheese, milk, and cream. These alternatives are made from a variety of raw materials such as nuts and seeds (soybeans, cashews, almonds), grains (oats, rice), legumes (peas), and other plant-based sources (coconut).

When choosing dairy alternatives, it is important to consider the nutritional differences between these products and their animal-based counterparts. Dairy alternatives often have lower protein content and lower levels of calcium. For example, while soft cheese contains 20.2g of protein per 100g, a cashew-based substitute contains 14.5g. Similarly, a UHT whole milk contains 120mg of calcium per 100g, while a soy drink contains only 12mg/100g. Some dairy alternatives are fortified with calcium to make up for this difference, but even then, they do not compete with dairy products in terms of calcium content.

It is also worth noting that dairy products contain "quality" proteins that are easily digestible, whereas plant-based alternatives often have an incomplete amino acid profile. As such, it is recommended to combine cereals and legumes to ensure optimal protein intake when following a plant-based diet.

Egg Alternatives

There are several egg alternatives available, and the best substitute often depends on the dish being prepared. Some common egg alternatives include:

• Aquafaba: The water from a can of chickpeas can be whipped until foamy and used as an egg white substitute.
• Flax egg: Ground flax seeds combined with water create a gel-like mixture that can be used as a binding agent in cookies, brownies, and other baked goods.
• Apple purée: This sweet sauce can be used in cakes and bakes, adding moisture and helping to bind the ingredients.
• Coconut, soya, or Greek yogurt: These alternatives can add moisture and richness to baked goods while also acting as a binding agent.
• Silken tofu: Tofu can be puréed and used as an egg substitute in both savoury and sweet dishes, but it may require an extra pinch of baking powder to help the dish rise.
• Chia seeds: When mixed with water, chia seeds form a gel-like substance that can be used as a binding agent in vegan bakes and puddings.
• Coconut oil: Melted coconut oil can be used as an egg replacement in vegan baking, but it should be used sparingly to avoid creating a greasy, high-calorie bake.
• Pumpkin purée: This sweet and smooth ingredient is perfect for cakes, cookies, brownies, and quick breads.
• Bicarbonate of soda and apple cider vinegar: When combined, these ingredients create a light and airy texture, making them ideal for use in cakes and other baked goods.
• Liquid egg substitute: There are now several liquid egg alternatives available on the market that can be used in a variety of dishes.
• Chickpea flour: When mixed with water, chickpea flour forms a smooth paste that can be used to make vegan scrambled eggs or added to baked goods for extra binding.

When choosing egg alternatives, it is important to consider the dish you are preparing and the specific properties of eggs that you are trying to replicate. For example, if you need the binding properties of eggs, flax seeds or chia seeds may be a good choice, but if you require the richness of an egg yolk, aquafaba or apple purée might be a better option.

Health Benefits of Dairy and Egg Alternatives

Research has shown that plant-centric diets that minimize the consumption of meat, dairy, and eggs can lead to improved health outcomes, including reduced inflammation and a lower risk of chronic conditions such as heart disease and diabetes. Additionally, dairy alternatives can be a good option for those who are lactose intolerant.

However, it is important to note that some dairy and egg alternatives may be highly processed and can contain added sugars, palm oil, or other undesirable ingredients. When shopping for these products, look for options with minimal added sugars and simple ingredients. Fortified dairy alternatives that provide additional protein, calcium, or vitamin D can also be beneficial.

Nuts and seeds

In terms of vitamins, sunflower seeds are a great source of thiamin, while almonds are rich in riboflavin and vitamin E.

When it comes to protein, beans are a better source than nuts and seeds, but nuts and seeds still provide a good amount, especially when coupled with their fibre content.

When buying nuts and seeds, it is best to avoid those roasted in oil. Instead, opt for dry-roasted or raw options. It is also best to avoid those that are heavily salted or sweetened.

• Make your own muesli, granola, or trail mix
• Sprinkle raw or toasted seeds over warm salads
• Toss nuts into your morning oats
• Blitz seeds or almonds into smoothies
• Make some no-bake seed and nut bars
• Use nut milk as a base for curries and sauces
• Make your own nut butters

Fruits and vegetables

• Include a variety of colorful vegetables at lunch and dinner. Aim for a rainbow on your plate, ensuring you get a diverse range of nutrients.
• Enjoy vegetables as a snack with dips like hummus, salsa, or guacamole.
• Fill your fridge with a range of fresh, frozen, and dried fruits and vegetables. That way, you always have something nutritious on hand.
• Opt for fruits and vegetables over fruit juices. Whole fruits retain their fiber content and provide a more filling snack or dessert.
• Choose fruits and vegetables packed in water or their own juice, rather than syrups or sauces, to avoid added sugars and sodium.
• Berries
• Citrus fruits
• Pears
• Peaches
• Pineapple
• Bananas
• Leafy greens (kale, spinach)
• Broccoli
• Cauliflower
• Carrots
• Asparagus
• Peppers
• Tomatoes
• Sweet potatoes
• Potatoes
• Butternut squash

Legumes

When shopping for dried legumes, you can find them in the canned goods aisle or the baking aisle. Dried legumes are a great option if you want to avoid the added sodium that comes with canned goods. Simply cook them according to the package instructions before using them in your recipes.

In addition to their nutritional benefits, legumes are also affordable and versatile. They can be used in a variety of dishes, such as soups, stews, salads, and curries.

• Black beans
• Black-eyed peas
• Kidney beans
• Navy beans
• Pinto beans
• Fava beans
• Mung beans
• Lima beans
• Split peas (green and yellow)
• Whole peas (green and yellow)

Frequently asked questions