The plant-based diet is here to stay. The plant-based market is expected to grow at a rate of 11.9 percent by 2027 to reach $74.2 billion.
Plant-based 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.
On the plant-based diet, you to strip all and any animal products from your diet. This means no meat, dairy, eggs, or animal flavors of any kind.
Starting a plant based diet can be a challenge for some people‒ not because there are no food choices, but because it is unknown and new territory that many people have never been taught about.
If you’ve been wondering how you can get started with a plant based diet, here is an easy guide to help you.
Step 1: Load Up on Fruits and Veggies
Most people start a plant based diet by looking at the “meat alternatives” section to find the foods that will give them a similar taste to the meat they gave up. However, if you are going to be successful in your new diet, it’s important to load up on fruit and veggies.
Fruits and vegetables serve as a major source of nutrients on a plant-based diet. They provide your body with vitamins, minerals, and a good source of carbohydrates.
Keeping in mind that many vegetables are not very calorically dense, try to eat foods that are dark green, such as spinach, broccoli, and other leafy greens as these will contain a good source of calories and important nutrients.
Step 2: Understand that Grains are Good for You
Many people are still afraid of carbohydrates, but on a plant-based diet, much of your caloric value during the day will come from grains such as wheat, corn, rye and oats.
These grains will provide your body with a steady source of complex carbohydrates. They also contain a wide spectrum of amino acids (the building blocks of protein), vitamins, and minerals.
Most importantly, whole grains are a very good source of fiber, which will help to keep you regular, reduce inflammation, and be a great tool for weight management.
Step 3: Beans and Nuts for Protein
Even though you are moving away from eating meat and dairy, protein is still a must! Beans and nuts are a great source of protein for plant based eaters. Many beans are, in fact, just as protein dense as meats. Black beans, for instance, contain just as much leucine as beef, and lentils contain just as much protein per gram as most fish.
Nuts and seeds like almonds, cashews, and pumpkin seeds are a great additional source of protein, fiber, and micronutrients.
They will also serve as one of the main sources of dietary fat.
Always Eat Fresh
One of the most important things to consider on any new diet, especially a plant-based diet, is to eat a complete spectrum of food and always eat fresh.
In other words, just because Oreos are vegan/plant-based doesn't mean you should eat the entire box!
The bulk of your diet should be from the fresh food you can cook yourself.
Long-standing research shows that a vegan/plant-based diet is not just healthier for you, but it lowers your risk for heart disease, cancer, and obesity.
So, when going vegan/plant-based, just stay on track, eat fresh, and make sure to eat a variety of foods so you do not get bored with this diet.