5 tips to incorporate more plant-based foods into your diet

by Media Xpose

Dietician Aziwe Booi shares five tips on how to incorporate plant-based foods into your diet to give your health the kickstart it needs before winter.

Along with cooler weather comes poor eating habits and excuses to ditch exercise regimes. Most experts believe it takes an average of 66 days to form a habit, so there’s no better time to start firming up on good eating habits and establishing a healthy lifestyle mindset ahead of winter.

Many diseases such as diabetes, high blood pressure, and other lifestyle-related diseases can be prevented by a healthy diet. Dietician Aziwe Booi suggests trying a plant-based diet that has many health benefits and is worth looking into to develop healthier eating habits.

  1. Understand what plant-based eating is and why it’s good for you

As a nation of meat-eaters, the term plant-based might sound a little scary but all this means is a diet rich in vegetables, wholegrains, legumes, nuts, seeds and fruits that do not include meat products.

Starting to incorporate plant-based foods into your diet may raise questions about protein (which keeps you fuller for longer). If it isn’t coming from chicken or beef then how do you get your daily intake from plants?

“Certain plants such as legumes, wholegrains and nuts contain plant-based proteins which are good for preventing non-communicable diseases such as diabetes and high blood pressure, for example,” Booi explains.

“In addition to helping to reduce disease, some of the other health benefits of a plant-based diet include gaining energy, building muscle (when exercising), reduction of fat intake which is good for heart and organ health, and it aids in weight management.”

  • Don’t be afraid to make a change, start simple!

Adding plant-based proteins into your eating plan can start with something as simple as breakfast. ProNutro, for example, contains a high amount of plant-based protein natural powder, is a source of Vitamin A, Vitamin B, and iron, and makes a nutritious breakfast for families wanting to start with incorporating plant-based into their daily lives.

“This type of plant-based protein is good for gut health and the digestive system; most notably it is also good for mental health. By including more plant-based food such as fruit and vegetables into your diet you can also reduce the risk of certain mood disorders,” says Booi.

  • Going back to basics

For families trying to include more plant-based into their daily eating habits, the question around finances is an important one that comes up.

Imported products and fancy packaging may leave shoppers in a tizz but it’s actually about going back to basics when it comes to the type of plant-based foods you include in your diet by educating yourself.

  • Be intentional and educate yourself

When moving to plant-based eating, educating yourself about this lifestyle change is important. Read as much as you can, speak to a dietician and ask questions.

Doing research can help you make informed decisions about the type of foods you should be eating. It can also assist with identifying what you can treat yourself with and what to stay away from, thus reducing wastage and helping you to reduce costs. Understanding labels is also important as it will help you to make informed purchases.

“Take your time to understand what makes up a plant-based diet, a simple peanut butter and jelly sandwich is also considered a plant-based meal. Things like hummus, pesto (without cheese) are all plant-based; you just need to be intentional about what you are eating. Another way to incorporate plant-based is to go for meatless Mondays, for example,” adds, Booi.

  • Plan, plan, plan!

Meal planning has proven to be one of the most effective ways to stick to eating plans and to save money. By planning weekly and monthly menus shoppers are able to make informed purchases without overspending and may save money considering that plant-based diets do not contain expensive meats but things like lentils and chickpeas which can be purchased for as little as R20.

Look for substitutes and replacements and start slowly.

“Take meals you already enjoy and substitute meat for plant-based items. A good substitute for example is lentils for mince in your spaghetti bolognaise as a way to start,” says Booi.

Trying a plant-based diet can be challenging in the beginning but incorporating it into your daily life gets easier with a little bit of research and experimentation.

Top tips for going plant-based

  • Get educated about going plant-based.
  • Speak to your dietician or health practitioner.
  • Find meat substitutes for your favourite meals.
  • Understand the health benefits.
  • Learn to read food labels.
Fresh vegetables just bought in a supermarket and put on a kitchen countertop, ready for cooking, healthy food culinary concept

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