- Eat more plants.
The main concept behind this diet is to eat mostly fruits and vegetables. This might sound very obvious, but can be easy to forget and arguably the most important thing to remember. Numerous studies have shown that diets where the majority of the calories come from fruits and vegetables have been linked to longevity, and reduced risk of many diseases, including heart disease and cancer. It can be easy when looking into new diets to get bogged down and overwhelmed by the details. The best way to start transitioning to this diet is simply to start buying and eating more fruits and vegetables, and naturally start eating less of everything else, especially processed foods.
- Have your reasons.
Is it to improve your health overall? Lower your environmental impact? Cut down on processed foods? Whatever it is, know what your motivations are. The key to building lasting habits is having strong values and reasons behind them. It also make it easier to deal with social pressures when you have a well thought out response to why you chose this diet.
- Figure out how to make your favourites.
Do you have a favourite meal you cannot imagine living without? Find a way to make it plant based! More and more people are adopting plant based lifestyles and there are now so many good products and recipes out there. There are amazing veggie burgers, vegan pizzas, vegan desserts.. the list goes on. Also it's important to remember this is not a restrictive diet, there are so many foods you can eat. Figuring out meals that are nutritious, easy to make, and you're happy to eat often is key and helps take some of the thought process out of buying groceries and making food for the week.
- Find new favourites.
This may sound strange, but you don’t need to figure out ways to replace animal products. Just find new recipes. While there are some awesome subsitutes/replacements out there, a lot of them are very processed and should be eaten in moderation. Just because a food is vegan doesn’t make it healthy. Try out new cuisines and new flavor combinations. See this as an opportunity to try out new cuisines and experiment with new spices. Many international cuisines like Thai, Mexican, Indian, and Japanese have amazing vegan dishes.
- Don’t worry about protein.
If you are eating enough calories ever day and a variety of foods, you probably are getting everything you need, including plenty of protein. While it is a common belief we need a large amount of protein to be healthy, it isn’t necessarily true. In fact, eating too much protein can have some serious health consequences.
Iron is another one that many people worry about when cutting out meat products. The good news is there is lots of vegan iron rich foods. Green vegetables like swiss chard, broccoli, and bok choy are all high in iron. Combining iron rich foods with foods high in vitamin C improves iron absorption.
To make sure you are getting enough protein, incorporate some of the following nutrient and protein dense foods into your diet: nuts, grains like quinoa, vegetables like broccoli, seeds like hemp hearts and chia seeds, vegan protein powder, tofu, beans, and lentils. These foods will help keep you feeling full and energized.
Incorporating some supplements into your diet helps make sure you are getting all that you need and will help your body operate optimally. Check out my post about the supplements I take regularly and their benefits.
- Find your community
Having friends to eat with, to share recipes with, and to try crazy new vegan recipes with makes all the difference. Where I live I'm so lucky there is a huge vegan community, but with the popularity vegan diets have gained, almost every city now has vegan groups and events. Also don't be scared to make vegan food for your omnivorous friends, you might just surprise them!
- Be kind and patient with yourself and others.
Adopting a plant based diet is a lifestyle change, and can be a big one. Do it gradually so you have time to adapt to the new ways of cooking. Consider not adopting an all or nothing attitude. Change takes time and beating yourself up over slip ups is only harmful to yourself and will set you back. Reducing the amount of animal products and processed foods you’re consuming will be beneficial to your health and to the environment, so celebrate every step along the way. Also not everyone will understand this diet, and that's okay! A compassionate lifestyle doesn't just mean compassion towards animals, but also towards yourself and your fellow humans.