How to incorporate plant-based eating into your wellness routine

Eating a diet rich in plant-based foods is becoming increasingly popular as people seek ways to improve their health, reduce their environmental impact, and support animal welfare. This long-form article will provide a comprehensive guide on how to seamlessly incorporate plant-based eating into your daily wellness routine. It will cover the fundamentals of a whole-food, plant-based diet, the science-backed benefits, practical strategies for making the transition, and tips for overcoming common challenges. By the end, readers will have the knowledge and tools needed to adopt a more plant-centered lifestyle for better overall health and a healthier planet.

Key Takeaways

• A whole-food, plant-based diet emphasizes natural, minimally processed plant foods and minimizes or excludes animal products and highly processed ingredients.
• Adopting a plant-based diet can promote weight management, improve heart health, prevent or reverse type 2 diabetes, and reduce your environmental impact.
• Incorporating plant-based eating into your routine can be done gradually, starting with simple swaps and trying new ingredients.
• Seeking support from friends, online resources, and nutrition professionals can make the transition to a plant-based lifestyle more sustainable.
• Paying attention to nutrient-dense plant-based foods and ensuring adequate intake of key nutrients is important for optimal health on a plant-based diet.

Understanding a Whole-Food, Plant-Based Diet

A whole-food, plant-based (WFPB) diet is an eating pattern that emphasizes natural, minimally processed plant foods and minimizes or excludes animal products and highly processed ingredients. The key principles of a WFPB diet are:

“Whole foods”: Natural foods that are not heavily processed. That means whole, unrefined, or minimally refined ingredients. “Plant-based”: Food that comes from plants and is free of animal ingredients such as meat, milk, eggs, or honey.

There is overlap between whole-food, plant-based (WFPB) and vegan diets, but there are also some key differences. A vegan diet can include highly processed imitation meats and cheeses; a WFPB diet eschews these products in favor of whole or minimally processed, close-to-nature foods that make it easy to meet your nutritional needs.

The Five Food Groups

The major food categories that make up a WFPB diet include:

• Fruits: Any type of fruit including apple, bananas, grapes, strawberries, citrus fruits, etc.
• Vegetables: Plenty of veggies including peppers, corn, lettuce, spinach, kale, peas, collards, etc.
• Tubers: Starchy root vegetables like potatoes, sweet potatoes, yams, and cassava (aka yuca).
• Whole grains: Grains, cereals, and other starches in whole form, such as quinoa, brown rice, whole wheat, oats, popcorn, etc.
• Legumes: Beans of any kind, plus lentils, pulses, etc.

There are plenty of other foods you can also enjoy, including nuts, seeds, avocados, tofu, tempeh, whole-grain flours and breads, and plant-based milks. However, we recommend eating these foods in moderation, because they are more calorie-dense and can contribute to weight gain.

Benefits of a Whole-Food, Plant-Based Diet

Adopting a whole-food, plant-based diet can be an effective tool for weight loss and weight management. Research shows that people who eat plant-based diets tend to be leaner than those who don’t, and the diet makes it easy to lose weight and keep it off—without counting calories. This is largely due to the low calorie density of whole plant foods, which allow you to eat a high volume without exceeding your calorie needs. A 2020 review of 19 intervention studies found that in each one, participants assigned to plant-based diets lost weight.

A whole-food, plant-based diet is extremely effective at promoting cardiovascular health and preventing, halting, and in some cases even reversing heart disease. A 2021 review of 99 studies found that diets rich in whole and minimally processed plant-based foods were associated with significantly lower risk of cardiovascular disease compared with diets high in meat and dairy products. This is because animal-based foods are high in saturated fat and cholesterol, which raise blood cholesterol levels and cause plaque buildup in the arteries. By eliminating these harmful foods and replacing them with whole plant-based foods, you can bring down your cholesterol levels, blood pressure, and risk of heart disease.

Prevent or Reverse Type 2 Diabetes

Healthy plant-centered diets are associated with significantly lower rates of Type 2 diabetes and improved outcomes in those who already have this chronic condition. A 2018 report found that for people with Type 2 diabetes, plant-based diets were more beneficial than the diets recommended by several diabetes associations, offering greater improvements in physical and emotional well-being. This is because plant-based diets are low in saturated fat (a culprit behind insulin resistance) and high in fiber, which helps the body to regulate blood sugar and properly absorb nutrients. Plant-based diets also reduce the risk of being overweight or obese, a primary risk factor for Type 2 diabetes.

It’s Better for the Planet

Switching to a WFPB lifestyle is one of the best things you can do for the environment. The main reason is that raising animals for food is an incredibly inefficient use of resources. Growing crops to feed animals “introduces a major extra step of waste relative to the efficiency of us just eating the plant foods directly.” A 2018 analysis found that livestock provides just 18% of calories consumed globally but takes up 83% of farmland. Vegan and plant-based, whole-food diets are also associated with fewer climate-altering greenhouse gas emissions.

It’ll Save You Money on Groceries

Whole and minimally processed plant-based foods are not only the healthiest and most sustainable foods around; they’re also some of the most affordable. In fact, going plant-based can cut grocery bills by $750 a year per person, according to research. When you stock your kitchen with WFPB staples such as brown rice, potatoes, and dried beans, you can assemble nutritious, satisfying meals for just a few dollars. To showcase just how affordable plant-based diets can be, we’ve put together a budget-friendly one-week vegan meal plan: How to Eat Plant-Based for Just $7 a Day.

Incorporate Plant-Based Eating into Your Routine

When first making the switch to a plant-based diet, the options may seem endless and overwhelming. A simple way to start incorporating more plant-based foods is to focus on snacks. Swap your regular afternoon tea of cheese and crackers for a plant-based equivalent like the Made With Plants cheese slices and rice crackers. Instead of a packet of flavoured chips, find dried chickpeas and fava beans in the health food aisle. The Happy Snack Company smoky barbecue flavour roasted fava beans are a delicious substitute to barbecue flavoured chips. A piece of fruit is an easy snack to take on the go that creates little waste, is economic and contains no animal products.

Create a Colorful Plate

Aiming to include a range of colors on your plate when making a meal encourages you to choose lots of fruits, vegetables and legumes; all of these products are plant-based and contain both macro and micronutrients that support overall health and wellbeing. A bag of frozen chopped vegetables can become a freezer staple that can be added to a range of meals like curry in the slow cooker, stir-fry on the stove or even a traditional roast dinner with an untraditional vegetarian nut-roast instead of animal based protein. If you are feeling adventurous, you can add herbs and spices that add even more color to your plate like turmeric, curry powder, and cumin.

Swap Your Protein

Finding plant-based protein sources to replace meat and dairy can seem challenging at first. A simple way to incorporate plant-based protein is to do a direct swap. Instead of choosing beef sausages, try a vegetarian/plant-based sausage option like Sanitarium Vegie Delights Sausages. Legumes like beans, tofu and lentils are the basis of many plant-based meat alternatives so going straight for the whole source is an inexpensive option. Tins of beans are an inexpensive source of protein that are full of minerals like zinc and iron, which are also found in animal proteins. However, some plant-based protein sources do not contain all of or as many amino acids and minerals as animal protein sources.

Try Something New

Challenging yourself to try new plant-based ingredients and products can make the transition more enjoyable. This may look like choosing a packet of plant based biscuits from the health food aisle instead of your regular Arnott’s go-to’s or picking up some dried fruits at your local wholefoods store that you wouldn’t usually choose. Try choosing a vegetable you have never cooked with before when you do your next grocery shop. This might mean searching the internet for a new recipe as well.

Find Plant-Based Cafes/Restaurants Near You

Eating out at plant-based cafes and restaurants is a great way to explore new plant-based options and get inspiration for your home cooking. A quick search on the website “HappyCow” will bring up vegan and vegetarian eateries in your local area. Most regular restaurant menus have plant-based options nowadays, so you can also branch out from your usual order and try the granola with coconut yoghurt, chia and fruit or vegan nourish bowl topped with tempeh and avocado instead of your regular big breakfast.

Seek Support and Inspiration

Finding a friend to eat plant-based with can make the transition less overwhelming by keeping you accountable and opening up more recipe, snack and cafe ideas. Some people joke that you can’t go vegan and keep your friends, but this is simply not true. Having a plant-based eating partner can be extremely beneficial.

Take a Trip Around the World (with Your Taste Buds)

Many Asian, Middle Eastern and Mexican dishes can easily become plant-based (whether that be vegetarian or completely free from animal products). Chickpeas are an easy and delicious addition to your favourite curry recipe. Black beans, kidney beans and refried beans are a delicious and easy plant-based protein option for your next burrito. Swap the mince in your spaghetti with lentils to make a vegetarian version of everyone’s favourite pasta dish.

Make a Pinterest Board

Social media platforms like Pinterest can provide inspiration and ideas for plant-based eating. A quick search of “plant-based lunch ideas” brings up thousands of pins and ideas to save to a board for the next time you are struggling to write your grocery list or need to bring a plate to a friend’s dinner party. Searching “vegan”, “plant-based” or “meal prep” in the Explore Page of most platforms will bring up profiles, posts and infographics to give you a new lunchbox idea.

Seek Advice from a Dietitian

Working with a dietitian, especially one who specializes in plant-based/vegan nutrition, can help ensure you are meeting your nutritional requirements when transitioning to a plant-based diet. The online dietitians at the PNW Clinic offer free 15 minute discovery calls where they can provide advice on specific nutrients to be aware of, as well as resources like meal plans, snack ideas and further reading.

Nutritional Considerations

Some essential nutrients such as iron, zinc, calcium, omega-3 fatty acids, and vitamin B12 may be found in smaller quantities or have reduced bioavailability in plant-based sources. It is therefore crucial to be mindful of these nutrients when reducing or eliminating animal products from the diet.

Working with a registered dietitian, especially one who specializes in plant-based or vegan nutrition, can help ensure you meet your nutritional requirements while transitioning to a whole-foods, plant-based diet. Experts like the online dietitians at the PNW Clinic can provide personalized guidance, meal plans, and resources to support your plant-based journey and optimize your overall health and well-being.

Adopting a Whole-Foods, Plant-Based Diet

A whole-foods, plant-based diet emphasizes fresh, minimally processed plant foods like fruits, vegetables, whole grains, legumes, nuts and seeds. These nutrient-dense foods form the foundation of a truly nourishing, health-promoting eating pattern.

Foods to Eat on a Whole-Foods, Plant-Based Diet

Third source: Foods to include are: fruits, vegetables, tubers, whole grains, legumes, nuts, and seeds. Foods to limit or avoid include meat, dairy, eggs, refined grains, added oils, and added sugars.

A Whole-Foods, Plant-Based Shopping List

To stock a whole-foods, plant-based kitchen, focus on purchasing:

• Third source: Fruits: berries, citrus fruits, pears, peaches, pineapple, bananas, etc.
• Vegetables: kale, spinach, tomatoes, broccoli, cauliflower, carrots, asparagus, peppers, etc.
• Starchy vegetables: potatoes, sweet potatoes, butternut squash, etc.
• Whole grains: brown rice, rolled oats, farro, quinoa, brown rice pasta, barley, etc.
• Healthy fats: avocados, olive oil, unsweetened coconut, etc.
• Legumes: peas, chickpeas, lentils, peanuts, black beans, etc.

Transitioning to a Plant-Based Lifestyle

When first adopting a whole-foods, plant-based diet, some people prefer to dive in headfirst, while others opt for a more gradual approach. One expert suggests “adding around 1,000 calories of legumes, whole grains, and starchy vegetables to your everyday routine. These starchy foods keep you full and satisfied, so you’ll naturally eat less of the animal products and processed foods that are making you sick.” Another expert encourages people to “not sweat the small stuff” and to look at the big picture instead: “Focus on the big changes like switching from meat, milk, and eggs to whole plant-based foods. Such changes dramatically improve the nutritional composition of your diet, so this is where you will find the most noticeable and measurable improvements in your health.”

Meal Planning and Recipes

Once you’ve made the transition to a whole-foods, plant-based diet, the next step is to find delicious recipes that will keep you motivated and satisfied. We’ve put together a collection of simple, crowd-pleasing plant-based recipes to help get you started, from hearty veggie chilis and burgers to nourishing grain bowls and baked goods. By focusing on fresh, whole ingredients, you can easily recreate your favorite dishes in a more nutritious, plant-forward way.

Simple Plant-Based Recipes You’ll Love

Overcoming Challenges

Transitioning to a whole-foods, plant-based diet can present some initial challenges, such as finding suitable replacements for familiar animal-based foods, planning balanced meals, and dealing with social pressure. However, with the right mindset, resources, and support, these obstacles can be overcome.

The key is to start small, focus on adding more plants rather than eliminating everything at once, and seek guidance from plant-based health professionals and online communities. Over time, the benefits to your health, the environment, and even your wallet will make the transition well worth it.

With the right approach and support system, the challenges of transitioning to a whole-foods, plant-based diet can be overcome. The long-term benefits to your health, the environment, and your wallet make the effort well worth it.

Incorporate Plant-Based Eating for Overall Wellness

Eating a diet rich in whole, plant-based foods is one of the most impactful lifestyle changes you can make to support your overall health and wellness. By prioritizing nutritious, minimally processed plant foods, you can lose weight, reduce your risk of chronic diseases, and lighten your environmental footprint – all while enjoying delicious, satisfying meals.

The key is to approach the transition gradually, seek support, and focus on progress over perfection. With a little creativity and flexibility, you can seamlessly incorporate more plant-based eating into your daily routine for lifelong benefits. Start by swapping out familiar animal-based ingredients for plant-based alternatives, such as using lentils instead of ground beef or almond milk instead of dairy.

Remember, the journey to a healthier, more sustainable lifestyle is not about perfection, but progress. By making small, sustainable changes and leaning on a network of support, you’ll be well on your way to reaping the many rewards of a whole-foods, plant-based diet. Embrace the process, experiment with new recipes, and celebrate each step forward – your body, mind, and planet will thank you.