It seems like you can’t swing a stalk of kale these days without hitting someone singing the praises of a plant-based diet. Whether its a news report on its health benefits, or another ad for the Impossible Burger, plant-based diets are having a moment.
They may sound daunting to some, but they don’t have to be. To help you make the leap, we put together 10 dietitian-approved tips to help you stick to a plant-based diet.
What should you do if you’re interested in starting (or staying on) a plant-focused diet? In short, plant-based eating doesn’t have to be complicated. Eating a healthful plant- based diet should be satisfying, tasty and energizing. Let’s break it all down.
The catch in the phrase “plant-based”
French fries. White bread. Soda.
What do they have in common? Technically, they’re vegan. While such foods wouldn’t fall under most definitions of a plant-based diet, researchers at Harvard wanted to see how much of a difference it makes whether someone eats healthful or unhealthful plant-based foods.
To find out, the researchers analyzed data from nearly 200,000 American men and women in three ongoing health studies (73,710 women in the Nurses’ Health Study, 92,329 in its successor and 43,259 men in the Health Professionals Follow-up Study), following their diets for close to three decades and noting 8,631 cases of coronary heart disease.
The Harvard team calculated three types of plant-based diet indexes for each participant. An unhealthful plant-based diet index, which included plant-based foods associated with worse health outcomes, like sweets, potato products, fruit juice and sweetened beverages, and refined grains.
A healthful plant-based diet index, which included plant-based foods associated with better health outcomes, like vegetables, fruits, whole grains, nuts and legumes, tea and coffee, and healthier vegetable oils. A general plant-based diet index, which gave all plant-based foods equal weight.
They found that while following a plant-based diet overall was associated with just a slightly reduced risk of heart disease, sticking to a healthful plant-based diet was associated with a 25 percent lower risk (when comparing the highest and lowest scoring tenths of participants), and following an unhealthful plant-based diet was associated with a 32 percent higher risk.
Same source, very different results. This is the whole argument for thinking about what’s on your plate, rather than just grabbing whatever is the easiest. That’s why most of the ten tips below focus on which plants to eat, and not just eating more plants.
Plant-Based Diet Tip #1: Stock up on Frozen and Canned Foods
Unless you want to go grocery shopping every day or two, start stocking up on frozen and canned foods. Frozen fruit and vegetables are great choices for their nutrition and shelf-life. Canned beans make it easy to toss together a filling meal or snack without a lot of prep work. These foods make healthy eating easy and accessible, even on your busiest days.
Frozen vegetables are not the nutritional compromise people assume
Researchers from University of California, Davis examined eight commonly consumed vegetables and fruits, namely corn, carrots, broccoli, spinach, peas, green beans, strawberries and blueberries, and found that, with some exceptions, freezing had little or no impact on nutritional value.
The researchers split each type of vegetable or fruit into two batches, one that they refrigerated and one that they froze, and tracked the vitamin C, riboflavin, beta-carotene and vitamin E content in the fresh and frozen produce over a three-part period to simulate how people actually consume fresh produce (buy it, refrigerate it, consume it over a period of days).
They found that, for five of the eight fruits and vegetables examined, there was no significant difference in vitamin C content between the fresh and frozen produce; for the remaining three, the researchers actually found more vitamin C in the frozen produce.
For riboflavin, the researchers found similar levels between fresh and frozen, with the exception of frozen broccoli, which contained more riboflavin than the fresh variety, and frozen peas, which contained less. And they found equal or greater amounts of vitamin E in the frozen versions of all the produce they examined.
The only vitamin that took a significant dive during the freezing process was beta-carotene, and that was only for peas, carrots and spinach, while levels stayed about the same in frozen green beans. All things considered, the researchers concluded that, contrary to popular belief, the vitamins in frozen fruits and vegetables were often just as plentiful as their fresh counterparts, and in some cases were even higher.
Which means, for anyone following a plant-based diet, frozen fruits and vegetables are definitely OK to include in your diet. Grab that bag of frozen berries, toss that frozen spinach into the soup or smoothie and, for beta-carotene’s sake, add a fresh sweet potato or carrot to the mix.
Plant-Based Diet Tip #2: Combat Low Iron by Pairing Foods
The age old remedy for low iron is to eat red meat. Now we know that you can improve and maintain iron levels with a plant based diet. Plants that are high in iron include beans, lentils, tofu, leafy greens, nuts, seeds, and mushrooms among others.
Important Fact: Your body isn’t able to absorb iron from plants as well as it can from animal sources
To improve absorption, pair these high iron foods with foods high in vitamin C. Foods high in vitamin C include citrus fruits, peppers, strawberries, kiwi, tomatoes, broccoli, potatoes, and Brussels sprouts. This will not only help you stick to a plant-based diet, but get the most out of it as well.
How much vitamin C it takes
Eat iron-rich foods with vitamin C-rich foods. Combining these nutrients improves iron absorption. The researcher behind much of the original work on vitamin C’s role in enhancing iron absorption suggested at least 50 mg of vitamin C at each main meal (and more when meals include a lot of phytate, a compound found in whole grains and legumes that inhibits iron absorption).
That’s about the amount you’d get from one medium orange, one cup of strawberries, or half a red bell pepper. Iron found in animal foods is absorbed more easily than iron found in plant foods, but vitamin C (ascorbic acid) can increase absorption of non-heme (found in plants) iron as well.
Absorption increases in proportion to the amount of vitamin C in the meal (rather than there being a threshold amount needed to increase iron absorption), and the enhancing effect does not seem to diminish with long-term vitamin C supplementation. Both natural and supplemental vitamin C appear to be equally effective.
Source: Iron and vitamins, Bibliotheca Nutritio et Dieta 1995
The one nutrient plants can’t cover: B12
A 2013 review in Nutrition Reviews of 18 studies that appropriately measured B12 status (using indicators that measure deficiency before it progresses to anemia) in vegetarians and vegans around the world found that 62% of vegetarian pregnant women, 21 to 41% of vegetarian adolescents, and 11 to 90% of vegetarian older adults (depending on the study) were B12 deficient.
The researchers concluded that vegetarians of all ages, from all countries and with all degrees of vegetarianism are subject to B12 depletion and/or deficiency and that supplementation or consistent consumption of fortified foods is needed to maintain adequate B12 status. Where iron can be addressed through food pairing, no amount of pairing can address B12.
This is because there is no reliable source of B12 in unfortified plant foods. It’s the nutrient that can trip up the vegetarian who otherwise eats a wide variety of colorful plants. It is not a difficult problem to overcome, however.
B12 can be addressed by supplementing or including a source of fortified foods (such as plant-based milks or nutritional yeast) on a daily basis. This is something that can be done from day one and addressed cheaply. And it is a nutrient that can be tested at your next doctor’s visit, if you’d like some peace of mind.
Source: How prevalent is vitamin B12 deficiency among vegetarians?, Nutrition Reviews 2013
Plant-Based Diet Tip #3: Meal Plan each week
If you’re new to plant based eating, meal planning and prepping will be the key to success. Look around at blogs or cookbooks on the weekend and pick a few recipes that match your skills and time allowance. Make sure to have some quick and easy meals and snacks on hand for when you need a convenience meal as well.
Prepare for the week ahead of time to stay out of the drive through line on busy days. It’s not always possible to find plant based meals, let alone healthy meals, at a fast food joint. So get out your pen, paper, and computer or cookbooks. You’ll thank yourself when you’re enjoying a week of healthy and energizing meals and snacks.
Also Read: The Bartender’s Guide to Seedlip – the new non-alcoholic spirit
Why planning works, in numbers
Nutrition researchers analyzed data from 40,554 adults who participated in the French NutriNet-Santé study, which asked people whether they plan their meals a few days ahead of time and then compared that information with data on the participants’ diets. Fifty-seven percent of the people surveyed said they plan their meals at least occasionally.
The researchers found that people who planned their meals in advance were more likely than those who didn’t plan their meals to be in the top quarter of study participants in terms of variety in their diets and adherence to French dietary guidelines.
The effect of meal planning on variety was stronger than its effect on guideline adherence. In women, but not in men, meal planning was associated with lower odds of being overweight; meal planning was associated with lower odds of obesity in both sexes, about 21 percent lower in women and 19 percent lower in men.
The researchers note that this observational study can’t demonstrate that planning ahead causes better diets, as it is also possible that people who plan their meals are different in ways that make them more likely to eat a variety of healthy foods.
Still, planning ahead can be a useful strategy for ensuring you’re eating a variety of healthy plant-based meals in a given week, a variety that no single meal, however delicious and healthy, can provide.
Plant-Based Diet Tip #4: Keep Your Eye on the Label
An animal product replacement food is not always comparable in protein or other nutrients. If you’re eating a variety of plant foods it really is easy to get enough protein. It’s important to know where that protein is coming from.
Swapping dairy milk for almond milk can be a great choice, but know what’s on the label. Almond milk has 1g protein versus 8g per cup of cow’s milk, so you’ll need to make up for that protein somewhere else.
The milk swap, in actual numbers
Almond milk’s low protein content isn’t a death sentence for almond milk, it just means that you’re not going to get your protein from almond milk. According to the government’s food database, whole cow’s milk has 3.3 grams of protein per 100 grams, or about eight grams per cup. Unsweetened almond milk? 0.6 grams per 100 grams, or a tad over a gram of protein per cup.
Make sure you’re getting protein elsewhere from legumes, tofu, a protein powder, etc. And that’s really the point: Almond milk is closer to a beverage than to a dairy alternative. That’s true for most non-dairy milks. Unsweetened rice milk, according to the database, has 0.3 grams of protein per 100 grams (less than a gram per cup), and most coconut and oat milks are similarly low in protein.
Unsweetened soy milk, on the other hand, has 3.5 grams per 100 grams, so a cup of soy milk from a shelf-stable carton would edge out a cup of cow’s milk. Whatever milk you’re looking at, though, you may want to pay attention to the label on another front: calcium.
The almond milk in the database had more calcium per 100 grams than whole milk, but that’s because it was fortified. If you’re counting on your milk to provide you with your calcium, vitamin D, and B12, make sure you’re getting those things in your milk. There’s plenty of non-dairy milk out there that doesn’t have added calcium, vitamin D, or B12.
Source: USDA FoodData Central: whole milk, unsweetened soy milk, unsweetened almond milk, unsweetened rice milk
Plant-Based Diet Tip #5: Drink Enough Water, Then Drink Some More
When you eat a healthy diet full of fruits, vegetables, whole grains, and plant based proteins you’re also eating a lot of fiber. Fiber is a nutrient that we can’t digest, but does a number of important things as it works its way through your body.
Why it’s important to drink enough water
Water helps fiber easily travel through your digestive system. Without enough water, you’ll likely experience symptoms like cramping, bloating, excessive gas, and stomach pains. Drinking 1.5-2 L of water daily with a high fiber diet significantly improves constipation. So keep a water bottle on hand and remember to drink up throughout the day!
Also Read: 5 foods this registered dietitian eats every week
Where the two-liter number comes from
In one trial, 117 adults aged 18 to 50 with chronic constipation were asked to eat a diet that provided about 25 grams of fiber a day for two months (this is about the amount you’d get on a plant-based diet without trying).
Half were asked to drink two liters of water a day, and the other half drank whatever amount they normally did. On average, one group drank 2.1 liters of water a day and the other 1.1.
Both groups had more frequent bowel movements and used fewer laxatives than before the trial, but those who drank more water did noticeably better. The authors concluded that 25 grams of fiber a day helps relieve constipation, and that this effect is improved with 1.5 to 2 liters of water a day. When you go plant-based, your fiber intake jumps (possibly doubling almost overnight), and your water intake probably stays the same.
Those first two weeks of bloating and cramping? It’s probably not the beans.
Plant-Based Diet Tip #6: Eat some protein with every meal and snack
Don’t believe the myth that you won’t get enough protein on a plant based diet. There is plenty of protein in plant foods. If you’re eating three meals a day with a snack or two in between, it’s easy to meet your needs. Just be sure to include protein sources with each one.
How much protein should you eat?
The recommendation is that 10-35% of your calories come from protein. A 150 lb person can easily meet these requirements with 55g of protein per day. You can meet your needs between 3 meals and snacks that contain a variety of whole grains, legumes, nuts, and seeds. If you’re active and need more protein, look for plant based protein powders for an extra boost.
What the protein research actually says
The advice to put protein in every meal is particularly relevant for older adults, who need more protein but often have smaller appetites. So is there any truth to this advice?
A 2019 review published in Nutrients examined protein intakes and the nutritional status of vegetarians and vegans living in Western countries. The two authors have both worked in the area of protein nutrition for many years. They concluded that protein adequacy is achieved when protein-rich traditional plant-based foods (legumes, nuts and seeds, for example) are consumed, and concerns about insufficient intakes of some amino acids (the building blocks of protein) have been ‘substantially overstated’.
Combining complementary proteins (beans and rice, say) within a meal was also shown not to be necessary to ensure sufficient intakes of all amino acids, as long as a variety of protein sources are eaten on a daily basis. Protein adequacy was also not a specific concern for children, because their energy requirements are so high relative to protein that the protein takes care of itself.
Source: Dietary Protein and Amino Acids in Vegetarian Diets — A Review, Nutrients 2019
Plant-Based Diet Tip #7: Include a variety of foods each week
It can be easy to fall into a pattern of eating the same foods day after day or week after week. Make sure to change things up to meet your nutrient needs. There’s no need to count micronutrients or even macros if you are including enough variety. Picking one new recipe each week that includes different foods than you usually eat is a great way to do this!
One nutrient that variety alone does not cover
ALA is found in foods like flax seed, chia seed, walnuts and hemp seed. It’s a different omega-3 fatty acid from EPA and DHA, the kinds found in fish (and to a lesser extent eggs and meat). The body can convert ALA into EPA and DHA, but a study suggests the process may not be as efficient as we’d like.
To find out more about ALA conversion, a team of researchers looked at data from 659 British men: 196 meat-eaters, 231 vegetarians and 232 vegans.
They analyzed the fats found in the men’s blood, including the omegas. The team found that, on average, the vegetarians had lower levels of DHA and EPA than the meat-eaters, and so did the vegans. This was regardless of the amount of time that the vegans and vegetarians had followed their respective diets, as those who’d been vegan or vegetarian for less than a year had similar levels to those who’d followed these diets for more than 20 years.
The team concluded that when animal products are excluded from the diet, the body adjusts by making EPA and DHA from plant fats, but at a low, stable level. They also looked at the relationship between omega-6 fats in the blood and levels of the omegas.
In the vegetarians and vegans, higher levels of linoleic acid, an omega-6 fat and the main one found in most vegetable oils, were associated with lower levels of DHA.
So what does that mean? If you’re vegan or vegetarian, or thinking of giving up animal products, include a source of ALA in your diet every day. A tablespoon of ground flax or chia seeds should do it. Also try to choose oils lower in omega-6, such as olive and canola, over corn and soybean oil.
If you want to make sure you’re getting as much DHA and EPA as omnivores, consider taking an omega-3 supplement made from algae. It’s where fish get the omega-3 from in the first place.
Plant-Based Diet Tip #8: Don’t be afraid to eat more often
Plants have less calories, but often more fiber than animal products. Fiber helps fill you up, but your body still needs those calories. You also digest plant foods more quickly than meat or dairy. Chances are, you’ll be hungrier than usual throughout the day. Don’t be afraid to eat more often to keep your body fueled and hunger at bay.
Plant-Based Diet Tip #9: Make slow changes if you need to
It can be tempting to toss out everything in your kitchen when you start a plant based diet. Making too many changes at once can be overwhelming. Start small by swapping out one thing at a time. You can start including more plant foods and slowly decrease animal products at the same time.
Plant-Based Diet Tip #10: Find Plant-based friends or a supportive online group
Don’t be surprised if your friends and family question why you are eating differently than before. Not everyone is on board with plant based eating, and that’s ok. Find friends who you can swap recipes and favorite products with.
Don’t sweat it if you’re the only person in your family or the breakroom eating plant based. Finding a like-minded group in person or online will keep you focused and excited about your choices.
Also Read: These are the 20 best foods for women
In Conclusion
Plant-based eating can be simple, healthy and (yes) just as flavorful as diets that include meat. They just take a little extra effort and organization when you’re getting started. We hope these plant-based diet tips help you get through the hurdles that go with starting any new nutrition regimen.
Kelsey is a Registered Dietitian, freelance writer, and plant focused food blogger.
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