Plant-Based Diet: Getting Started And Staying Motivated

A plant-based diet is a great way to improve your health and protect the environment. Research shows that eating more plants can reduce your risk of obesity, heart disease, type 2 diabetes, certain types of cancer, high blood pressure, high cholesterol, and Alzheimer’s disease.

Transitioning to a plant-based diet can be challenging, but with determination and persistence, it is possible to make lasting changes. Start by understanding your motivation for making the switch and setting clear goals. Then, take it one step at a time by gradually eliminating certain foods while increasing your intake of plants.

- Educate yourself on plant-based nutrition and how to create balanced meals.

- Create a meal plan and a grocery list to ensure you have the right foods on hand.

- Focus on eating whole plant foods such as fruits, vegetables, whole grains, nuts, seeds, beans, legumes, and plant-based protein sources like tofu, tempeh, and lentils.

- Connect with other plant-based eaters online or in your local community to stay motivated and inspired.

- Be patient with yourself and remember that it's okay to make mistakes.

Understand the different types of plant-based diets

There is no standard definition of a plant-based diet, and it does not necessarily mean cutting out all animal products. However, there are several types of plant-based diets that differ in the extent to which animal products are restricted. Here is a list of some of the most popular plant-based diets:

• Vegetarian: This diet excludes meat, including red meat, poultry, and seafood. However, certain animal products, such as eggs and dairy, may still be consumed. There are several sub-categories of vegetarianism, including lacto-vegetarian, which excludes eggs but allows dairy; ovo-vegetarian, which excludes dairy but includes eggs; and lacto-ovo vegetarian, which includes both eggs and dairy but excludes meat, fish, and poultry.
• Vegan: A vegan diet removes all animal-based foods, including red meat, poultry, seafood, eggs, and dairy. Some vegans may also avoid other ingredients derived from animal sources, such as honey and gelatin. This leaves only plants as a source of nutrition, and any supplements, including vitamins D and B12, must also be derived from plants.
• Pescetarian: This diet is similar to a vegetarian diet but allows the consumption of fish. Like vegetarians, pescatarians may differ in their inclusion of eggs and dairy products.
• Flexitarian: Also known as semi-vegetarian, this diet emphasizes plant-first, with an increased focus on consuming vegetables, whole grains, and fruits. It is not strictly anti-meat but rather pro-plant. Flexitarians typically consume a varied diet with no forbidden foods and may include the occasional meat or dairy product. This diet may be more appealing to those who are not ready to commit fully to a vegetarian or vegan lifestyle.

It is important to note that a plant-based diet does not have to be restrictive, and there is flexibility in the types of plant-based diets one can follow. The key is to prioritize plant-based foods while minimizing the consumption of heavily processed plant foods and, if desired, including some animal products in moderation.

Research the health benefits

Research has shown that plant-based diets can have a wide range of health benefits.

Plant-based diets are rich in vitamins, minerals, antioxidants, and fiber, all of which support immunity, reduce inflammation, and feed the healthy bacteria in your gut. This can help prevent and reverse chronic conditions such as diabetes and heart disease, as well as reducing the risk of certain types of cancer. Plant-based diets have also been linked to a lower risk of stroke, high blood pressure, and some mental health illnesses.

In addition, plant-based diets can aid in weight management. They are typically high in fiber and low in calorie-dense saturated fats, which can help with weight loss.

Plant-based diets can also provide all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health. However, vegans may need to take a vitamin B12 supplement to ensure they are getting all the required nutrients.

Some specific health benefits of plant-based diets include:

• Lower risk of obesity, heart disease, type 2 diabetes, certain types of cancer, high blood pressure, high cholesterol, and Alzheimer's disease.
• Improved glucose control and increased insulin sensitivity.
• Reduced inflammation and improved immune system function.
• Weight management and lower risk of developing coronary heart disease.
• Lower ischemic heart disease mortality.
• Improved cholesterol and blood pressure levels.

Overall, a plant-based diet can be a healthy and nutritious choice, offering a wide range of potential health benefits.

Plan your meals

Planning your meals is a crucial part of a plant-based diet. Here are some tips to help you get started:

Start Simple, but Embrace Variety

Filling your diet with a wide range of colourful, whole plant foods—such as fruits, vegetables, whole grains, legumes, nuts and seeds—will ensure you meet your nutritional needs. Keep it simple, but don't be afraid to experiment.

Adapt Your Favourite Meals

You don't necessarily have to give up all your favourite meals. Beans and lentils make great meat substitutes, and there are plenty of plant-based milk options available. You can also add vitamin and mineral supplements to your diet to ensure you're getting all the nutrients you need.

Plan and Batch-Cook Meals

Scheduling your meals and snacks for the week can help reduce waste and save money. Check out typical plant-based diet plans for inspiration, and stock up on groceries in advance. If you can, batch cook meals over the weekend and freeze leftovers for busy days.

Find Plant-Based Recipes and Resources

There are numerous plant-based food blogs and cookbooks that can provide inspiration and help you learn what to do with everything from tofu to nutritional yeast. You can also find plant-based meal plans online, or adapt your own recipes.

Connect with the Plant-Based Community

Join online communities, such as the Veggie Boards Forum or the Plant-Based Diet Subreddit, to exchange ideas and information with other plant-based folks. You can also connect with local groups and running clubs to meet like-minded people in your area.

Be Mindful of Potential Challenges

It's important to be aware of potential challenges when transitioning to a plant-based diet. For example, a diet high in fibre can sometimes cause bloating and other digestive issues. It's recommended to gradually increase your intake of high-fibre plant foods to reduce these side effects.

Additionally, vitamin B12 and vitamin D supplements may be beneficial for older adults or those at risk of vitamin deficiencies. It's always a good idea to consult a healthcare professional or registered dietitian before making significant dietary changes.

Learn about plant-based nutrients

A plant-based diet is rich in vitamins, minerals, fibre, antioxidants, and phytochemicals. It is also a good source of protein, which is essential for muscle and bone mass, immune function, and hormone support.

Protein

Protein is a key consideration for anyone starting a plant-based diet. It is important to eat a variety of plant-based proteins throughout the day to provide the body with essential amino acids.

• Beans, peas, and lentils (e.g. chickpeas, black beans, pinto beans, lentils, and split or black-eyed peas)
• Tofu
• Quinoa
• Nuts and seeds (e.g. nut butters)

Vitamins and Minerals

In addition to protein, a plant-based diet provides a range of vitamins and minerals. Here are some examples:

• Vitamin C: citrus fruits, bell peppers
• Vitamin B12: nutritional yeast, fortified foods and drinks (including some plant-based milk)
• Calcium: almonds, black beans, edamame, leafy greens, seeds, tofu (made with calcium sulphate), fortified foods and drinks
• Vitamin D: fortified foods and drinks, UV-exposed mushrooms
• Iron: beans, lentils, leafy greens, seeds, potatoes, whole grains

Other Nutrients

Plant-based diets are also a good source of other nutrients, including:

• Healthy fats: nuts, seeds, nut butters, avocado, whole grains
• Antioxidants: vitamins, minerals, phytochemicals
• Phytonutrients: support immunity, combat inflammation, and feed healthy gut bacteria

Find a support network

Making any kind of lifestyle change can be challenging, and it's always easier when you have a support network around you. This is especially true when it comes to changing your diet, as food is often a social activity, and it can be hard to stick to your guns when those around you are eating differently.

Connect with like-minded people

The first step to finding a support network is to connect with people who are on the same journey as you. This could be in the form of a local group that you can meet up with, or online communities and forums. A quick Google search will bring up a whole host of options, but some suggestions include the Veggie Boards Forum, the Plant-Based Diet Subreddit, or your local No Meat Athlete running group.

Talk to your loved ones

It's also important to discuss your new diet with your family and friends, and to share with them your reasons for making the change. Make it clear that they don't have to change with you, but that their support would mean a lot to you. If you regularly cook with omnivorous friends or family, suggest a compromise where animal products can be added at the end of most plant-based recipes.

Ask for accountability

You could also ask someone close to you to hold you accountable as you make the transition. If you achieve your weekly goal, celebrate with external rewards, like watching that new movie you've been looking forward to.

Find plant-based restaurants and shops

It's also a good idea to scope out your local area for plant-friendly restaurants and shops. That way, if you're ever caught out and about while hungry, you'll know where you can go to find something to eat.

Frequently asked questions