Put simply, plant-based foods are foods that come from plants, such as fruits, vegetables, grains, legumes, nuts, seeds, and oils. Eating a plant-based rich diet can have many benefits for your health, such as lowering risk of heart disease, type 2 diabetes, stroke, and other diseases. Plant-based foods are also rich in fibre, vitamins, minerals, antioxidants, and phytochemicals that can help support the immune system, reduce inflammation, and improve gut health.

But how can you incorporate more plant-based foods into your diet? Here are some tips to help you make the transition:

Start with small changes

You don’t have to go vegan or vegetarian overnight to enjoy the benefits of plant-based eating. You can start with small changes, such as adding more fruits and vegetables to your meals and snacks, swapping refined grains for whole grains, choosing plant-based proteins like beans, lentils, tofu, or tempeh instead of meat or poultry sometimes, and using plant-based oils like olive or canola instead of butter or lard. You can also try meatless Mondays or other days of the week where you eat only plant-based foods.

Experiment with different cuisines and recipes

One of the best ways to incorporate more plant-based foods into your diet is to explore different cuisines and recipes that feature them. For example, you can try Mediterranean dishes that use olive oil, tomatoes, olives, herbs, and whole grains; Indian dishes that use lentils, chickpeas, spices, and rice; Asian dishes that use tofu, soy sauce, noodles, and vegetables; or Mexican dishes that use beans, corn, salsa, and tortillas. You can also find many online resources and cookbooks that offer plant-based recipes for every taste and occasion.

Plan ahead and stock up

Another tip to incorporate more plant-based foods into your diet is to plan ahead and stock up on them. You can make a weekly menu and grocery list that include plant-based foods for every meal and snack. You can also stock up on canned, dried, or frozen plant-based foods that are convenient and nutritious, such as beans, lentils, peas, tomatoes, corn, spinach, berries, and nuts.

Enjoy the variety and benefits

Finally, the most important tip to incorporate more plant-based foods into your diet is to enjoy the variety and benefits they offer. Plant-based foods come in many colours, shapes, flavours, and textures that can make your meals more interesting and satisfying. They also provide many health benefits that can improve your well-being and quality of life. By eating more plant-based foods, you are not only doing good for yourself but also for the planet and that is something worth thinking about…

Image courtesy of Sonny Mauricio/Unsplash