6.4 million British people plan to adopt a meat-free diet in 2024 and plant-based alternatives are becoming increasingly popular across the world.
There are lots of reasons for this – in fact, plant-based diets are associated with lower risks of heart disease, diabetes, and cancer. In addition, they’re much better for the environment, with plant-based options having a reduced impact on carbon footprint and deforestation. There’s also the obvious ethical reasons driving the trend towards plant-based diets, with many keen to avoid animal products to protect animal welfare and reduce the need for industrial farming practices.
Thankfully, the increased popularity of plant-based meals has boosted the amount of diverse and tasty plant-based food options available to you at the supermarket. Whilst the advantages are clear, if you’re new to plant-based eating, it can be difficult to know how to stay healthy and get all the nutrition you need, without eating animal products.
We’ve listed below some helpful tips and advice to enable you to begin a sustainable plant-based that is both delicious and nutritionally fulfilling.
Finding balance
Embracing a variety of plant-based foods is undeniably good for your health. However, it’s important to recognise that an exclusive focus on plants doesn’t automatically guarantee a healthy diet. A common concern when transitioning to a plant-based diet is obtaining essential nutrients typically found in animal products. However, with careful planning, it is entirely possible to meet all nutritional needs. Ensure a well-rounded diet by incorporating a variety of plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds. Key nutrients to pay attention to include protein, iron, calcium, vitamin B12, omega-3 fatty acids, and vitamin D.
Transitioning
For those shifting from diets that include animal products, acknowledging potential adjustments for the body is key. Allow your body time to adapt to processing and absorbing nutrients from plant-based sources during this transition phase. Transitioning to a plant-based diet can lead to various physical and mental changes. Initially, some people experience increased energy levels and improved digestion due to the higher intake of fibre and nutrient-dense foods. Many people also report weight loss as plant-based foods tend to be lower in calories and saturated fats.
Digestive changes may also occur, as the body adapts to a higher fibre intake, potentially leading to temporary bloating or gas. Try to stay adequately hydrated during this period and gradually introduce fibre-rich foods to mitigate this.
Protein
Contrary to common misconceptions, plant-based diets can easily provide ample protein. Incorporate a variety of protein-rich plant foods, such as beans, lentils, tofu, tempeh, quinoa, and edamame. Combining different protein sources throughout the day ensures a well-balanced amino acid profile, supporting muscle health and overall body function. You may need to eat more food than before to get your protein intake, but thankfully, plant-based foods generally have fewer calories, so you shouldn’t put on weight.
Nutrients
Plant-based diets are rich in vitamins, minerals, and antioxidants that contribute to optimal health. But certain nutrients, like iron, can also be harder to come by with plant-based sources. You can get all the iron you need from similar foods as protein sources, so make sure you’re incorporating these into lots of your meals. You can enhance your iron intake by pairing these foods with vitamin C-rich sources like citrus fruits or bell peppers. Load up on leafy greens, colourful fruits and vegetables, and whole grains to ensure a broad spectrum of micronutrients. For vitamin B12, which is primarily found in animal products, consider fortified plant-based foods or supplements to prevent deficiency.
While a well-planned plant-based diet can provide most nutrients, some may necessitate supplements, such as vitamin B12, which is primarily found in animal products. Omega-3 fats, and vitamin D are other common supplements to consider, covering potential gaps in a plant-focused eating plan. Tailor supplement choices based on your individual needs.
Processed foods
Balancing your diet also extends to processed foods. Whilst they can be part of a healthy diet, moderation is key – so not too much. Try to avoid processed options as much as possible, including foods with excessive additives, preservatives, and unfamiliar ingredients. Get in the habit of scrutinising ingredient lists and maintain a balanced approach to your food choices. Opting for whole, minimally processed foods will maximise your nutritional benefits. Whole grains, fresh produce, and unprocessed plant-based proteins contain a wealth of nutrients and fibre. This approach not only supports physical health but also aids in weight management and digestive wellbeing.
Tailoring to your needs
Recognise that dietary choices are diverse. Consider factors like budget, location, and personal preferences when shaping dietary decisions. Strive for a balanced and realistic approach that aligns with your lifestyle. If you have a family, you may also want to consider adjusting your approach to your children as well. Ensure your kids receive sufficient protein, omega-3s, and essential nutrients for growth in the plant-based foods you prepare for them.
Final thoughts
Embracing a plant-based lifestyle offers a range of health benefits, from reducing the risk of chronic diseases to supporting sustainable practices. Changing your diet also requires thoughtful consideration, variety, and awareness of individual needs. By adopting a mindful and balanced approach, you can reap the health benefits of plant eating, whilst embracing the journey towards a sustainable and fulfilling diet.