A plant -based diet does not have to be complicated. Here are some tips for making the transition as simple (and delicious) as possible.
1. Keep the manageable objectives
Start with small lenses, such as adding a portion of fruit with breakfast or half of your plate with vegetables at dinner, suggests Wagner. You can also try to focus on what you want to add rather than what you want to withdraw from your diet, add Zerner.
2. Search for “Heart Healthy” on the menu when you eat at the restaurant
Sometimes restaurants have healthy calories or heart options in a section of their menu, and this tends to include more plant -based foods, explains Wagner.
Wagner also suggests reviewing the menu before leaving so you can plan your order in advance. You may be able to request changes, such as replacing chicken with tofu or beans.
3. Consider the meat as a garnish
This may look like loading brown rice or a bowl of quinoa with more vegetables and a smaller amount of seasoned meat, or adding smaller quantities of meat to a burrito or a salad compared to vegetables or plant proteins you eat.
4. Consider food quality
Not all plant -based diets are created equal, says Zerner. “For example, white pasta with Marinara sauce are based on plants, but there is enough protein and other key nutrients.”
5. Supplement if necessary
You may need to be intentional when it comes to avoiding deficiencies, especially if you give up all animal products. You can either take a daily supplement, or eat a lot of plant -based foods with higher levels of nutrients you target.
Consult a recorded dietitian to help plan balanced meals that meet your nutritional needs.
