Guide to transitioning to a plant-based diet

Plant-based 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.

More and more people are switching to a plant-based diet thanks to its proven health and environmental benefits. In the U.S itself, more than a third of consumers are actively trying to eat more plant-based foods.

Health Benefits

A plant-based diet is the only diet that has been shown to not only prevent — but to reverse — advanced-stage cardiovascular disease and type 2 diabetes.

Studies also suggest that plant-based eating is associated with sustainable weight management, reduced risk of mortality and lower risk of heart disease. In addition, it’s also linked to the prevention and treatment of hypertension, high cholesterol and lowered risk of certain cancers.

Tips to get started on a plant-based diet

*Before you jump on the plant-based diet bandwagon, it’s important to note that starting a new diet required loads of willpower, planning and effort. Starting cold turkey from one day is never a good idea.*

Start slow — pick a few plant-based meals and rotate them through in a week.

Eat lots of vegetables — fill half your plate with veggies at lunch and dinner. Make sure you include plenty of colors in choosing your vegetables. Enjoy vegetables as a snack with hummus, salsa, or guacamole.

Change the way you think about meat — have smaller amounts. Use it as a garnish instead of a centerpiece.

Choose good fats — fats in olive oil, olives, nuts and nut butters, seeds, and avocados are particularly health choices.

Cook a vegetarian meal at least one night a week — build these meals around beans, whole grains, and vegetables.

Include whole grains for breakfast — start with oatmeal, quinoa, buckwheat, or barley.

Build a meal around a salad — fill a bowl with salad greens such as romaine, spinach, Bibb, or red leafy greens. Add an assortment of other vegetables along with fresh herbs, beans, peas, or tofu.

Eat fruit for dessert — a ripe, juicy peach, a refreshing slice of watermelon, or a crisp apple will satisfy your craving for a sweet bite after a meal.

Lastly, keep your meals fun an exciting — focus on foods you like and ones that are easily accessible to you. Learn new ways to make simple recipes more fun and flavorful. Also, don’t deprive yourself of occasional treats. If you’re craving dessert, whip up a delectable plant-based dessert recipe to treat yourself!

Tasty plant-based food options

Vegan Mac ’n’ Cheese

This low-fat, dairy-free version of an American classic certainly has the right look, with its creamy orange sauce, thanks to vegan Cheddar and turmeric — but it’s packed with a secret ingredient: pureed cauliflower.

Vegan Chickpea Crab Cakes

All the flavors are here — Old Bay, lemon and that distinct brininess — but there’s no crab in sight with these cakes. Instead, chickpeas stand in for shellfish, and they are just as satisfying.

Vegan Banana Bread

This banana bread is eggless and dairy-free, but you’ll hardly notice the difference. The crumb is moist and tender, and the flavor gets better each day.

Lentil Mushroom Meatballs

These uber savory meatballs are packed with tons of ingredients with glutamate, the compound responsible for umami. Lentils, onions, garlic, tomato paste, soy sauce and nutritional yeast all play their part in making these vegan meatballs taste meaty. Plus they are full of protein and fiber.

Falafel

Though falafel takes a little planning ahead to soak the chickpeas, it still couldn’t be simpler. The fritters come out of the fryer super crisp and perfectly seasoned. Stuffed in a warm pita with lots of veggies, a drizzle of tahini and a dash of hot sauce, they make for a wonderful weeknight dinner.

Keep in mind that any transition takes time. Much of this is about trial and error, finding out what works for you and what doesn’t. So be gentle with yourself as you find your rhythm to incorporate plant-based foods.