Tips to Transition to a Plant-Based Diet
Tips to Transition to a Plant-Based Diet
A common sentiment that is often repeated in the health sphere is the benefit of transitioning to a more plant-based diet. But why is that? And how would you even switch to a plant-based diet if you wanted to? What does a plant-based diet even mean? Not to worry, we found those answers for you! According to Harvard University, a plant-based diet or “plant-forward eating patterns focus on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. It doesn’t mean that you are vegetarian or vegan and never eat meat or dairy. Rather, you are proportionately choosing more of your foods from plant sources.”[1] Many people find this beneficial because “compared with animal products, foods in a plant-based diet supply more heart- and digestion-friendly fiber—plus a slew of vitamins, minerals, and antioxidants — and are also generally lower in saturated fat and cholesterol, which can negatively affect heart health. But the potential benefits don’t stop there. Plant-based diets have been associated with reduced risk of certain cancers, high blood pressure, high cholesterol, and hyperglycemia, as well as lower body fat and body mass index.” If this sounds like an eating style that interests you, be sure to talk to your doctor before starting any new diet or exercise regime.
If you and your physician decide this is a good avenue for you to pursue, then it is time to start to transition to a more plant-based diet! But a major change like that can feel daunting, so check out the following tips to help you make the switch.
• Substitute rather than eliminate. If you are looking to add more plants to your diet, be careful not to just eliminate animal products so that you wind up eating less than your body needs. “Rather than removing the [animal] protein from the plate entirely, substitute it with a plant-based protein, like a legume…Legumes include beans (all kinds), peas, peanuts, lentils, and soybeans and other soy-based foods (like tofu or tempeh). These not only provide protein but are stellar sources of fiber, too.”
• Stick to familiar flavors and preparations when making plant-based meals. You can still enjoy the flavors you love, just in a healthier manner! “Like chicken salad sandwiches? Replace the chicken with mashed chickpeas. Enjoy BBQ? Then slather your favorite sauce on grilled tofu and serve it with grits and collard greens. Into beef chili? Try whipping up a three-bean chili. Love taco Tuesdays? It’s now lentil taco Tuesdays.” If you still get to enjoy the flavors and cooking styles you love, the transition might not feel quite as abrupt, making you more likely to stick with it.
• Find a few go-to recipes—and do not be afraid to experiment. We are creatures of habit and it helps immensely to have a few recipes on hand that you love for those nights when you are not sure what to make for dinner and you want to fall back on an old favorite. Poke around on the internet (starting with this blog!) to find a few recipes that you love that can be your standards. If it takes a bit of trial and error to find recipes you like, there is still a lot of benefit in that—“less-than-successful dishes help you understand what plant foods and combinations you love the most, which—above anything else—is what’s going to help you stick to a long-term change.”[2]
What are some of your favorite plant-based recipes you have found on this blog? Tag us on social media to show us how you stay Bodē Strong in the kitchen!
[1] Katherine D. McManus, MS. “What Is a Plant-Based Diet and Why Should You Try It?” Harvard Health, Harvard University, 16 Nov. 2021, https://www.health.harvard.edu/blog/what-is-a-plant-based-diet-and-why-should-you-try-it-2018092614760.
[2] Migala, Jessica, et al. “6 Expert Tips for Switching to a Plant-Based Diet.” EverydayHealth.com, EverydayHealth, 1 May 2020, https://www.everydayhealth.com/diet-nutrition/switching-to-a-more-plant-based-diet-tips-for-making-it-happen/.