Want to transition to a plant-based diet? These tips will make it easy and fun.
One of the greatest things you can do to improve your health is eat a diet that’s rich in plant-based whole foods. Evidence continues to show that consuming more plant-based whole foods (and fewer highly processed foods and animal products and by-products) can improve digestion, help with weight loss, increase energy, and even help prevent chronic diseases.
But the idea of transitioning to a plant-based diet, for many, can be overwhelming. Unfamiliar ingredients, learning how to prepare certain foods, consuming enough protein and getting your family on board with this new habit and lifestyle are just a handful of common challenges that people run into when trying to incorporate more plant-based foods into their diet.
While these concerns are real and valid, with the right approach, they might be a lot easier to overcome than you think. In fact, this post is dedicated to not only addressing these challenges, but doing it in a way that feels manageable and enjoyable.
So let’s get started…
Think long and hard about your ‘why’
Before you do anything else, it should be very clear to you why you’d like to transition to a plant-based diet. Whether your motivation is environmental worries, the ethical treatment of animals, or you’re simply looking to take better care of your health, if you want to make a real, lasting change in the way you eat then you must do it for the right reasons according to you and only you. If you have a clear understanding of why making such a change is important to you, it will be much easier to stick to your plant-based diet. This is especially true when it comes time to face particular challenges such as limited choices at a restaurant, finding the right food while you travel, or when someone is in your ear questioning why you’re eating this way. The truer you stay to your own motivation, the better you’ll feel and the easier it will be to make a real, lasting change.
Start slow and go at your own pace
For some, the transition to a plant-based diet might be easy and fun. But for others, it can be challenging and overwhelming. Like any other habit, the best way to make plant-based eating stick is to do it in a way that works for you. If you’re not quite sure where to start, the best thing might be to just start slow. There are several ways you can transition slowly into a plant-based diet. For instance, you can choose one or two days of the week to go meat-free, or just try a recipe or two that interests you. Then, when you’re ready, you can slowly build and grow on those habits by adding an extra day of the week to eat strictly plant-based or try new recipes that interest you. You don’t need to go all in right away. In fact, for many people, it’s probably more sustainable if you don’t.
Get to know your grocery store
The great thing about plant-based foods is that there are more options available to us than ever before. You can look to a number of different grocery chains in America and find a vegan or plant-based version of just about anything. While it may be true that some cities have more options than other, but every grocery store sells the basics - fruits, vegetables, nuts, seeds, legumes, grains - that are the foundation of a healthy plant-based diet.
Getting to know your grocery store through this lens isn’t just eye-opening - it may also be cheaper than the way you were eating before. Pantry items, such as rice, beans, lentils, quinoa, etc. are all plant-based and are some of the most affordable items available at the grocery store. The same goes for produce; buying items sold in bulk such as carrots, potatoes or onions, and sticking to seasonal and frozen produce are a couple of habits to get into that will help save you on your next bill and over the long-term.
Focus on foods and meals you enjoy
Transitioning to a plant-based diet doesn’t need to be difficult or complicated. In fact the best way to start is with easy to prepare meals that you know you’ll enjoy. Focus on using ingredients that you like and are accessible. If cooking isn’t your thing, then stick to easy-to-prepare recipes like bowls and salads. Once you get the hang of things and are feeling more adventurous, then you might enjoy trying new things or expanding your recipe repertoire. We tend to avoid things that we find intimidating, so keep things simple and enjoyable at first. If you can do this, it’s more likely that you will build more momentum and enthusiasm for your plant-based diet and sticking to it will be much easier.
Don’t sweat your protein intake
One of the most common concerns about plant-based eating is, how do you get protein in your diet? The truth is, if you’re eating a varied plant-based whole foods diet, then you don’t need to worry because protein is available in a lot of the foods you’ll eat. Soy products such as tofu, tempeh and edamame are among the richest sources of protein in a plant-based diet. If soy isn’t your thing, don’t worry - there are several other options available to you. Lentils, beans, nuts, hemp seeds, quinoa, etc. are all great sources of plant-based protein and they’re incredibly nutrient dense, offering you a ton of health benefits per serving. Nearly all vegetables offer protein too, so you should have virtually no trouble meeting your daily recommended protein intake on a plant-based diet.
A sudden shift to plant-based eating isn’t for everyone. In fact, transitioning slowly, for many, is not only less intimidating but much easier, more enjoyable and might even be more sustainable over the long-term.
The bottom line is: eating more plant-based foods is excellent for your health. So get started any way that you can.
