Spilling the beans on plant-based nutrition
Plant-based foods are taking over our plates, and for good reason. More and more people are adding veggie-packed meals to their diets. From veggie burgers to oat milk lattes, plant-based options are putting down roots everywhere.
But it's not just about following the latest food fad. Many folks are choosing plants for deep and meaningful reasons. Some go veggie for the health benefits. Others can’t bear the thought of animals being killed or raised in bad conditions. Many turn to plants because they care about the environmental impact of the meat industry.
Let's peel back the layers of this growing trend and see how you can reap the fruits of adding more plant-based food to your diet.
Bringing more plants to your plate
Adding more plants to your meals doesn't have to be hard or expensive. Here are some easy ways to get started:
1. Swap in some beans. Try replacing meat with beans in your favourite recipes. They're cheap, filling, and packed with protein. We’re not just talking about a tin of baked beans either. There are all kinds of beans that you can experiment with, like edamame, chickpeas and kidney beans.
2. Explore new grains. Brown rice, barley, and bulgur wheat are tasty, nutrient-packed alternatives to white rice or pasta.
3. Snack on nuts and seeds. They're great for a quick energy boost and full of healthy fats.
4. Spice things up: Herbs and spices count too. They add flavour without calories, and often contain key minerals and vitamins.
5. Shop seasonally. Buying fruits and veggies in season can save you money and ensure you're getting the freshest produce.
Remember, you don't have to go all-in right away. Even small changes can make a big difference to your health and the planet. Try these budget vegetarian recipes to get you started.
Keeping it balanced
Maybe you don’t want to give up meat entirely, and that's fair enough. You don’t have to. The key is finding a balance that works for you. Here are some tips:
1. Try "Meat-free Mondays". Pick one day a week to go meat-free. It's a great way to experiment with new recipes.
2. Make meat the side dish. Instead of focusing your meal around meat, try making vegetables the star. Experiment with different ways to cook veg that you usually find boring. Now we get it - there’s nothing less appealing than a steaming pile of mushy veg that’s had all the flavour and fun boiled out of it. But why not try these ways to add a bit more excitement to your veggies?
3. Choose quality over quantity. When you do eat meat, opt for higher-quality cuts and smaller portions. Try to limit processed meat such as sausages and bacon.
4. Watch out for ultra-processed foods: Not all plant-based foods are created equal. Some vegan alternatives such as ‘fake meat’ burgers, sausage, bacon and chicken, and most vegan cheeses, are often ultra-processed. This means they contain additives that can be harmful to health if consumed regularly. Aim for whole foods when possible.
5. Cook from scratch: This gives you control over what goes into your meals. Plus, it's often cheaper and healthier than pre-made options.
The benefits of going green
Eating more plants isn't just trendy – it's got some serious perks for your health:
1. Boost your gut health. Plants are packed with fibre, which is great for your gut. Aim for 30g of fibre a day. Most of us only get about 18g, so there's room for improvement.
2. Get more nutrients. Fruits, veggies, and whole grains are loaded with vitamins and minerals your body needs. They boost your immune system and keep you feeling alert and lively.
3. Manage your weight. Plant-based diets can help with maintaining a healthy weight.
4. Enjoy a variety. Try to eat a wide range of plant foods. Check out the idea of 30 plant points by Dr Megan Rossi. It’s a great place to start.
5. Be kinder to the environment. Eating more plants and less meat can help reduce your carbon footprint. The meat industry is renowned for high levels of deforestation and pollution. Reducing our meat consumption will slow these environmentally damaging consequences.
A word of caution
While plant-based eating has many benefits, it's important to do it right:
1. Make sure you're getting enough protein. Chicken, fish and eggs are great sources, but if you’re going herbivore, eat plenty of beans, lentils, and nuts.
2. Check your milk alternatives. Some, like sweetened soya milk, can be high in sugar. Look for fortified versions to ensure you're getting essential vitamins and minerals.
3. Beware of ultra-processed foods. Just because it's vegan doesn't mean it's healthy. A Gregg’s vegan sausage roll isn't the same as a homemade stir-fry using fresh veg.
4. Consider supplements. If you're cutting out animal products entirely, you might need to supplement certain nutrients like B12.
The bottom line
You don't have to become a full-time vegan to enjoy the benefits of plant-based eating. Start small by adding more fruits, veggies, and whole grains to your meals. Pay attention to how different foods make you feel. Everyone's body is different, so what works for your friend might not work for you.
Remember, the goal is to find a balanced way of eating that makes you feel good and fits your lifestyle. Whether you're doing it for your health, the environment, or just to try something new, adding more plants to your plate is a step in the right direction. So why not give it a go? Your taste buds (and your body) might thank you!
If you’d like more support on achieving a healthy lifestyle through a better diet, then give our free Weight Management courses a try. We have programmes designed especially for adults, children and families, and expectant mums.
You can find out more about them on our Weight Management page.
Alternatively, text TWL to 60066 or email: info@totalwellbeingluton.org