Are you ready to shake things up in the new year and try out a plant-based diet?
Great! A plant-based diet can be good for your health in many ways, like lowering the risk of heart disease, high blood pressure, and even some types of cancer (1). Plus, it can be more environmentally sustainable and humane (2).
But making the switch to a plant based diet can be daunting. You might not know where to begin or worry about getting enough nutrition. But don't worry, we have you covered.
Here are few tips to help you get started on a plant-based diet this new year:
Start Slowly
Take your time transitioning to a plant-based diet and start small. You don't have to go all out and completely change up your meal game. Instead, first try incorporating just one or two plant-based meals and then look at gradually increasing the frequency from there.
Make Plans
One way to do well on a plant-based diet is to always have snacks and meals that are easy and tasty. Plan your meals ahead of time and keep your kitchen stocked with beans, lentils, tofu, nuts, and other plant-based protein sources.
Be Adventurous
Try different things in the kitchen. A diet based on plants doesn't have to be dull. There are so many tasty plant-based recipes out there, like savoury stews and stir-fries, creamy pasta dishes (if your not going full vegan), and hearty sandwiches. Don't be afraid to use and taste new things.
Protein Source
Don't skimp on the protein. On a plant-based diet, it's important to get enough protein, as it keeps you feeling full and satisfied. Beans, lentils, tofu, nuts, and whole grains are all great sources of protein to get you going.
Look For Help
When making changes in your life, it can be helpful to have people you can count on. You could join a social media group for people new to the plant-based diet or find a plant-based friend to share recipes and tips with.
A plant-based diet can be a fun and delicious way to help improve your health and the health of the planet.
With a little planning and creativity, you can easily make the switch and start reaping the benefits.
Happy plant-based eating this new year!
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References:
(1) Kim, H., Caulfield, L. E., Garcia-Larsen, V., Steffen, L. M., Coresh, J., & Rebholz, C. M. (2019). Plant-Based Diets Are Associated With a Lower Risk of Incident Cardiovascular Disease, Cardiovascular Disease Mortality, and All-Cause Mortality in a General Population of Middle-Aged Adults. Journal of the American Heart Association, 8, e012865. https://doi.org/10.1161/JAHA.119.012865
(2) Shukla, P. R., et. al., (2022). Climate Change 2022: Mitigation of Climate Change. Intergovernmental Panel on Climate Change, Working Group III Contribution to the Sixth Assessment Report. Retrieved from https://www.ipcc.ch/report/ar6/wg3/.