Here are some useful ‘ways of thinking’ that will help you get the most out of eating only plants!
Health first
When you prioritise your health and begin to understand the role food plays in your health, you will find it easier to make the transition to a plant-based diet. Make getting and preparing healthy food a priority – like your life depends on it!
Cook your own
The most successful way to eat a healthy plant-based diet is to prepare your own food and learn to enjoy cooking. It is next to impossible to stay healthy if you live off plant-based processed food. Pre-prepared meals may be better but are costly and can be loaded with extra fats, sugar or salt. On eatingonlyplants.com you’ll find a range of basic cooking techniques to get you started.
Progress over perfection
Any attempt to move toward a plant-based diet is worthwhile, whether that be eating plant based food every second day or increasing the proportion of plant-based food and reducing reliance on animal-based foods. There is no need to worry about ‘failing’ to follow anything – any incremental movement toward achieving your health or lifestyle goals is a good thing.
Avoid or minimise processed foods
Plant-based does not automatically mean healthy, especially when it comes to processed and ultra-processed food, which can be every bit as unhealthy as those that contain meat and dairy. Many plant-based meat substitutes are expensive and fail to hit the mark when it comes to taste or texture. At eatingonlyplants.com we’re not absolutists and enjoy some processed plant-based junk food here and there. It is also worth remembering there are degrees of food processing – from hulling through to hydrogenating. The main thing is if you do consume processed plant-based products, do so in moderation and look for the healthiest option, usually the one with the least number of ingredients and/or ingredients and numbers you can’t identify.
Variety
Eat a wide variety of foods to maximise your chances of hitting your nutrient requirements. Given you are restricting yourself to plant-based foods, it is essential to eat a wide variety of foods to maintain health and build novelty into your diet. Try new things – the process of moving to a plant-only diet is a learning experience so enjoy it.
Proportions
In addition to consuming a variety of foods its also important to get the proportions of your meals right. Aim to fill half your plate (50%) with vegetables and fruits, one-quarter (25%) with whole grains, and one-quarter (25%) with plant proteins like beans, lentils, tofu, or nuts, complemented by healthy plant oils in moderation. At eatingonlyplants.com we’re more aspirational when it comes to this principle – always trying to do better!
Frugality
Frugality doesn’t mean going without. It is about spending your money wisely and avoiding waste, which is especially important in a high-cost-of-living environment. Examples include buying seasonal produce/basic ingredients rather than spending top dollar on hard-to-get ingredients, or learning to use whatever ingredients you have on hand to make a meal.
Keeping costs in perspective
If you are coming to a plant-based diet after eating meat and dairy, you may have concerns about how much you are paying for plant-based food. Some of this is because there is a tendency to regard animal-based products as somehow more valuable than plant-based foods. Some plant-based foods are indeed overpriced, but these are often the ultra-processed meat and dairy alternatives or way out of season produce. When you buy in-season, whole-food plant-based produce, it will almost always represent better value and a healthier option than the equivalent spend on meat and dairy. Look at it as being an investment in your health – health food if you like.
Simplicity
As someone new to plant-based eating, the barriers can seem overwhelming. Eating this way can be as complicated as you want or as simple as you like. Everyone is busy, and not everyone wants to spend time in the kitchen. Not all meals need to be elaborate or complex. Sometimes it is fun to create something new and special, but for day-to-day living, simple meals make life easier. Simple ingredients and simple techniques save you time and effort.
Disclaimer
eatingonlyplants.com describes a successful implementation of eating a plant-based diet by one couple. It is not intended as dietary advice and will not suit everyone. We are not qualified to offer advice on how to meet specific nutritional requirements.