Getting Started on the Plant-Based Diet

Getting Started on the Plant-Based Diet Focus on crowding out versus cutting out. When you go to the store, don’t focus on what you have to cut out, but instead focus on what you want to include, like berries, tomatoes, mushrooms, quinoa, sweet potatoes, nuts, kale, spinach. Think about what your favorite fruits and veggies are and aim to increase your intake of those. Choosing to be plant-based does not mean you have to start eating all the vegetables you don’t like-- there is so much to choose from to meet your nutritional needs. You don’t need to go cold turkey. Just like any other habit, it is hard to completely cut out something you have been doing for years. It’s okay to transition gradually-- try eating plant-based 2-3 days a week and work your way up. Find recipes for inspiration before you shop. Just like you should never go grocery shopping hungry, don’t go grocery shopping without first planning what meals you want to eat. Grocery stores can be overwhelming with choices, so decide what recipes you want to use and make a shopping list based off of that. There are many bloggers, Instagramers and cookbook authors who have made beautiful and delicious plant-based versions of all of your favorite recipes. Use the handout titles “Delicious Plant-Based Recipes” to get you started on a few websites and cookbooks. You can still have your comfort foods. In general, a healthy diet consists of eating a colorful variety of whole-foods, free from processing, but that doesn't mean you can’t indulge in your favorite comfort foods while being plant-based every once in a while. If you love mac n’ cheese, try substituting dairy cheese for nutritional yeast, a store-bought plant-based cheese like Chao or Daiya, or even a boxed mac like Annie’s. While you want to limit the amount of processed foods you eat, just like you would want to on any other diet, it is okay to have them in moderation. Plant-Based at Restaurants ● Look at the restaurant menu ahead of time to see what option they have. You can also call ahead and ask what their plant-based options are. ● Avoid foods that are crispy, fried, fatty, or creamy. ● Ask the server what options they have-- most of the time, they already have modifications in mind, or they can ask the chef to accommodate you. ● If getting a burger, hold the patty or substitute it for a veggie patty. Hold the mayo and cheese and ask for another dairy-free dressing. Most buns are naturally plant-based but be sure to ask. ● If getting a sandwich, get extra vegetables and use a dairy free dressing. ● When ordering pizza, load up with your favorite veggies and ask them to hold the cheese. Created by Katerina Volosevych. Free for distribution with attribution. ● Use a service like Happy Cow (app or website) to find restaurants that are veggie friendly in your area. ● Cuisine Specific Ingredient to Avoid ○ Thai: Fish sauce, oyster sauce and egg. ○ Indian: Ghee, yogurt, cream ○ Japanese: Fish sauce and other fish products ○ Italian: Cheese ○ Middle Eastern: Cheese Try New Things Try a variety of dishes and note the ones you like, as well as changes you want to make. Try foods you don’t normally eat, like tofu, beans, chickpeas, lentils, or vegetables you don’t haven’t tried in a while. Experiment with spices you enjoy just like you would for meat-based dishes. Did you know many of the foods you eat may already be plant-based? Remember that many of your favorite foods are already meat-free and dairy free or can easily use substituted ingredients while maintaining the flavors you love. Smoothies, creamy oatmeal, peanut butter and jelly, baked potatoes, sweet potato fries, waffles, spaghetti, and soups are just a few examples! Created by Katerina Volosevych. Free for distribution with attribution. Answers to Common Concerns About the Plant-Based Diet Will I get enough protein? This is a common concern, but thankfully, many plant-based foods are full of protein. Even vegetables! Many delicious plant-based foods are high in protein, such as tempeh, tofu, plant protein powder, nuts, legumes, grains, nuts, spinach. Most people need about 0.8g of protein per kg of body weight. For a person that weighs 150 pounds, that is 55 g of protein. 1 cup of oatmeal (11g), 1 slice of whole grain bread (6g), 1 cup of tofu (20g), ½ cup of black beans (8g), 1 cup of quinoa (8g), 2 tablespoons of nutritional yeast (8g), and 1 cup of broccoli (3g) is equal to 64 grams of protein, far exceed this requirement, and is much less food than you need in a day. I am an athlete. Will I be able to get enough protein? Certainly. As mentioned above, many plant foods are chock full of protein. Many body builders, who aim for more protein that the average person, need at maximum about 1.6 grams per kg of body weight, double the need of the average person. Even if the average person doubled the food listed above, they would still have plenty of calories left to eat for the day. Athletes also overall need more calories, and so have plenty of room to obtain enough protein. Most athletes also supplement with protein powder to increase their protein intake, and there are many plant-based protein powders available in any of your favorite flavors. You might be surprised to learn that many famous athletes, olympic gold-medalists, and bodybuilders are plant-based. German strongman Patrik Boumian, quarterback Colin Kaepernick, MMA artist Abel Trujillo, professional tennis player Venus Williams, bodybuilder Barny du Plessis, along with dozens more athletes. What about calcium? Calcium is a mineral and comes from soil, not cows. The dairy industry has long advertised that dairy is the best source of calcium, but many foods have more than enough calcium, like spirulina, almonds, beans, soy, figs. Even non-dairy milks have calcium with most having more than cow’s milk. In fact, cows originally obtained calcium from the ground, from the grass, but cows are now fed diets of corn and soy to fatten them up quickly, and calcium is actually added into milk after it is pasteurized. How will I get enough iron? Iron is also a mineral that comes from the ground. Remember Popeye? He ate spinach, filled with iron and protein, and was very fit! Not only is spinach filled with iron, but so are chia seeds, raisins, cacao, tofu, lentils, kidney beans, leafy greens, broccoli and many nuts. Iron deficiency is very common, but research has shown that it is no more common in people on a plant-based diet than the general population. All of us can benefit from ensuring we are obtaining enough iron, and what better way to get it than through plants filled with a myriad of other beneficial nutrients? Created by Katerina Volosevych. Free for distribution with attribution. Where will I get my omega-3 fatty acids? Most people think of fish oil when talking about omega 3 fatty acids, but there are many other foods, particularly flax and chia seeds, as well as walnuts and hemp seeds, that are brimming with omega-3 fats. Another important point is that fish obtain their omega-3s from algae, so you can use a supplement made from algae that has the needed omegas, plus skip the toxic mercury that is found in much of the fish consumed by people. What about soy? I have heard it causes health problems. This myth has been circulated for decades but has no scientific basis. It does not increase your risk of breast cancer, nor does not cause men to have more feminine features (common concerns are decreased testosterone, increased breast size). People have been eating soy for millions of years, and many cultures today eat a tremendous amount of soy and have some of the best health outcomes. For example, soy is eaten in large amounts by many Asian cultures, and they have the lowest rates of heart disease of all racial and ethnic groups. Created by Katerina Volosevych. Free for distribution with attribution. Nutrient Sources Many people are concerned about being able to obtain adequate levels of nutrients on the plant-based diet, especially protein and calcium. It is not necessary to keep track of how much of each nutrients-- it is easy to obtain all the nutrients you need on a plant-based diet if you are eating a colorful diet full of whole foods. This list is meant to show you how plentiful all the nutrients are in plant-based foods! Macronutrients Carbohydrates ● Whole grains: Whole-wheat, quinoa, oats, buckwheat, brown rice ● Fruits: Bananas, apples, oranges, grapes, blueberries, grapefruit ● Vegetables: Sweet potatoes, beets, corn, butternut squash ● Legumes: Kidney beans, chickpeas, lentils, black beans Protein ● Nuts and nut butters: Walnuts, cashews, almonds, pistachios, pecans, hazelnuts, brazil ● Seeds: Pumpkin, sunflower ● Legumes: Beans, lentils, peas, peanuts, brazil nuts, edamame ● Soy foods: Tofu, tempeh, soy milk ● Whole grains: Quinoa, wild rice, oats, buckwheat, brown rice ● Spirulina Fats ● Avocado ● Nuts: Almonds, hazelnuts, macadamia, walnuts ● Seeds: Chia, flax, sesame ● Nut butters: Almond, peanut, cashew ● Dark chocolate Micronutrients Fiber ● Vegetables: Lima beans, acorn squash, green peas, artichokes, butternut squash ● Fruits: Papaya, dried fruits, berries, apples, bananas, oranges ● Avocados ● Legumes: Beans, lentils, peas ● Nuts: Almonds, hazelnuts, macadamia, walnuts ● Seeds: Chia, flax, sesame ● Whole grains: Quinoa, wild rice, oats, buckwheat Vitamin C ● Fruits: Citrus, kiwi, berries, melons, papaya, mango, pineapple, tomatoes Created by Katerina Volosevych.

Load more