A Dietitian’s Tips for Going Plant-Based
About 12 or 13 years ago, I decided to go vegan. Initially, that’s what propelled me into the world of nutrition and the pursuit of becoming a registered dietitian. Over this time, I have learned a lot and I wanted to share some tips that have helped me succeed with this lifestyle over the years. Whether you are looking to go 100% vegan or just incorporate more plant-based eating into your life, these tips can certainly apply to you!
1.Have An Abundance Mindset
So many people are turned off by the idea of eating plant-based because they feel that they will be restricted. When in reality, going plant-based opens you up to so many new dishes, foods, ingredients and ideas you never may have had before. The goal is to switch your mindset from restriction to abundance. What are we adding vs. what are we taking away?
Recognizing that the world of plant-based foods is truly endless and the versatility you can achieve is not talked about often enough. Let’s take salads for example. You’ve surely heard of Caesar salads, grilled chicken salads and chef salads. A lettuce-based meal with animal protein, that often people burn out on quickly. When you go plant-based, you tend to look for alternatives for meat protein, cheese and dressings. Then you realize that whole grains, nuts and seeds all pack protein and you may have never thought about adding these to salads in the past. Quinoa, farro, barley and brown rice are just a few of the whole grains I would have never thought of adding to salads before going vegan. Then you realize that dark green leafy vegetables like spinach, kale, collards and mustard greens are a much more nutrient dense base to a salad that also offer delicious flavor. We don’t discriminate against lettuce here, but let’s be honest…there’s more options out there!
Once you learn about the key nutrients you need to obtain though plants to optimize your health, you realize how many sources there are actually are and all of a sudden, you’re eating so many new foods.
2. At Your Own Pace
Going plant-based looks different for everyone. Some people do great making an overnight change and sticking to it long term. However, for most people, habit and lifestyle change take time. Going too gung-ho at the beginning when motivation is high can lead to burn out and unsustainable change.
Start by adding one fully plant-based meal a week, slowly increase that to two or three. Maybe set a goal to have every lunch for the week plant-based, then every dinner. Setting small specific goals that you can track over time helps aid in success and reduce the overwhelming feeling of making lifestyle changes.
Mentally, it is so much easier to handle one small change every week than revamping your whole life overnight. And physically, gradual diet changes reduce the drastic feelings you may experience like adding too much fiber to your diet out of no where and experiencing GI distress.
This is a reminder to celebrate every baby step along the way!
3. Invest In a Good Cook Book or Helpful Resources
I can pretty much guarantee that every dairy or meat based dish you enjoy has a similar vegan version out there. Sometimes, you just have to do a little digging to find a plant-based cook book that has recipes you like or restaurants in your area that offer your favorite foods in a vegan form.
Opening a cook book and seeing hundreds of new recipes can also feel overwhelming, so once again, go at your own pace. Start with one or two new recipes a week or month even, if you prefer.
Nowadays, there are so many vegan options and products that didn’t exist even a decade ago. So, go explore new foods that you’ve grown up eating but in a new and exciting way!
4. Seek Individual Guidance From A Registered Dietitian
I saved the most important tip for last. It is so helpful to work one-on-one with a registered dietitian who specializes in plant-based nutrition. Often, I see people who have tried to go vegan and found they have a lack of energy and it’s often because they haven’t made a smooth transition meeting their nutrition needs.
You can absolutely meet your nutrition needs on a vegan diet, but without proper education, it’s difficult to know which food sources offer the nutrients you require. If you’ve heard of a vegan diet, I’m sure you’ve heard that you can’t get enough protein. I hate to break it to you, but that’s a myth. The biggest problem is that people do not know their individual protein needs or protein sources that come from plant-based foods. And people who eat meat and dairy based diets tend to overeat protein, which can ultimately contribute to some chronic illnesses we commonly see in the US.
Balance and variety are key. Having a registered dietitian by your side for support and accountability through the transition helps ensure you are getting proper macro and micronutrients from healthy plant-based sources.
Watch the Instagram live on this topic HERE with Haley Bishoff, RD, LD and Nichole Dandrea-Russert, MS, RDN
