Adopting a plant-based diet is more beneficial (and easier) than you think!

Let’s start with the basics: a plant-based diet is not the same as a vegetarian or vegan diet . As the name implies, it focuses primarily on plants but allows for occasional consumption of meat, seafood, and dairy. Whether for health, ethical reasons, or both, adopting a plant-based diet is a great way to incorporate more greens into your life.

So, how can someone shift from an omnivorous lifestyle to a predominantly plant-based one? Keep reading to find out.

Green Benefits

A wealth of research highlights the health benefits of eating more vegetables and fruits. Studies consistently show that vegetarian diets can lower the risk of heart disease, high blood pressure, and diabetes.

However, you don’t need to commit to a completely plant-based diet to reap the rewards. Plant-focused diets, like the Mediterranean diet, which prioritises vegetables, fruits, and whole grains and includes moderate amounts of animal products such as dairy, have also proven highly beneficial. A joint report by World Cancer Research Fund and America Institute for Cancer Research indicates that this dietary approach reduces the risk of certain cancers  , including colon and prostate cancer, while promoting overall well-being. As a result, plant-based foods may help reduce inflammation and oxidative stress, potentially lowering the risk of cancer.

Of course, other benefits include a lighter environmental footprint, as a plant-based diet doesn’t emit as much greenhouse gases as meat farming, for example. In addition, a plant-based diet is more wallet-friendly . Meat and seafood generally cost more in supermarkets and most food and beverage establishments and hawker centres, except for some vegan restaurants.

Rethinking Your Plate

To start your plant-based journey, reimagine the role of meat in your meals. Reduce the portion of meat and increase servings of vegetables or whole grains.

Tip  : Love Bolognese pasta? Try a healthier twist by halving the minced beef or pork and adding more diced carrots , finely diced zucchini, and chopped spinach. You can even add mushrooms or firm tofu, both of which resemble meat. The dish will taste just as delicious, and you won’t notice the reduced meat!

The brighter or darker the colour of a fruit or vegetable, the more nutrient-dense it is! Think leafy greens like kale and spinach, vibrant tomatoes, or richly coloured fruits such as blackberries and pomegranates. Different colours provide a variety of essential vitamins, minerals, and antioxidants that support overall health. For example, orange and red vegetables and fruits contain a higher amount of Vitamin A . That’s why it’s good to eat the colours of the rainbow!

Embrace Good Fats

Not all fats are bad! ‘Good fats’ like olive oil, unprocessed nut butter, avocados, and fish oil are rich in monounsaturated and polyunsaturated fats. These are great for your heart and brain while helping lower bad cholesterol levels.

On the other hand, ‘bad fats’, such as trans fats and excessive saturated fats like palm-based vegetable oil or butter, can raise bad cholesterol and increase the risk of heart disease. These unhealthy fats are often found in processed food and fried items.

Commit to Vegetable-Only Meals

Start by dedicating at least two meals a week entirely to vegetables. Be sure to include whole grains or legumes alongside plenty of vegetables. Whole grains and legumes are excellent sources of fibre, protein, and essential nutrients, helping to keep you full and support digestion.

You can enjoy a simple meal of brown or red rice paired with stir-fried vegetables or a hearty bowl of miso soup with tofu and seaweed.

Gradually increase the number of meat-free meals over time, and before you know it, you’ll embrace a plant-based diet!

BYOM (Bring Your Own Meal)

While eateries often offer veggie-forward meals, they can sometimes be too salty, oily, or tempting to pair with meat. For a healthier alternative, prep your lunchbox for work. Opt for sturdy vegetables like broccoli, cauliflower or sweet potatoes and salads made with non-wilting ingredients like capsicums or whole tomatoes. Prepping in advance makes sticking to your plant-based goals easier!

Go Slow

Transitioning to a plant-based diet can be simple and stress-free. Begin with small, manageable changes, like cutting back on meat portions and cooking more plant-based meals at home. Gradually, these adjustments will help you adopt a plant-based lifestyle. Additionally, consider your lifestyle and nutritional needs to decide whether a plant-based, vegetarian, or vegan diet is the best fit for you.