What is a plant-based diet?

However, a plant-based diet doesn’t necessarily mean a vegan diet. Plant-based eating is all about choosing plant foods as the staple of your dishes (instead of meat, for example). Many plant-based eaters also include small portions of animal-based foods in their diet - such as eggs, dairy, meat or fish - from time to time. It’s not about being strict, but instead focusing on the bigger picture.

So, why are so many people choosing a plant-based diet? Some popular reasons include:

• Supporting physical health
• An individual desire to consume less animal products.

What’s more, adopting a plant-based diet will no-doubt bring exciting recipes and new ways of cooking into your lifestyle.

If you’re thinking about adopting a plant-based diet or simply incorporating more vegan foods into your diet, we’re here to help.

Let’s start with the basics.

Whole foods

Whole foods are essential for a healthy plant-based diet. Minimally processed and designed to be eaten as close to their natural state as possible, examples of whole foods include:

• Whole grains (such as wheat, brown rice, quinoa)
• Legumes, such as beans and lentils
• Vegetables and fruit
• Nuts and seeds
• Eggs, and dairy foods such as milk, yogurt and cheese, if you choose to eat them (keeping in mind that a plant-based diet doesn’t always have to mean vegan).

What’s the big fuss about whole foods?

Whole foods are as close to their natural state as possible, so tend to be healthier choices. For this reason, they are a great addition to your plant-based diet.

For example, someone following a whole foods diet might choose brown rice instead of white rice, or raw nuts over chips as a snack.

What are the key food groups of a whole food, plant-based diet?

Variety of foods is key to a delicious plant-based diet. Some key food groups are: vegetables, whole grains, healthy proteins and fruits.

Vegetables

Plant-based eating brings an opportunity to pack as many fresh, tasty veggies into your diet as possible. Choose a rainbow! Red, orange, white, yellow, and green vegetables are your best friends here (but remember, potato chips don’t count as veggies!)

Whole grains

Aim for mainly whole grain options, such as:

• Whole grain bread
• Brown rice
• Barley, quinoa, corn and other whole grains
• Whole grain breakfast cereals and oats
• Whole grain pasta

Healthy proteins

Essential for healthy muscles and the body’s ability to repair itself, protein can be found in the following plant-based foods:

• Legumes such as beans, lentils and chickpeas
• Seeds and nuts
• Soy products, including tofu and tempeh (especially delicious in stir-fries!)
• Try this: Chickpea Falafel with Spicy Hummus

Fruits

A variety of fruit should be eaten, too.

• Fresh fruit is great as a go-to, but don’t forget that frozen fruit is also a great way to enjoy seasonal fruits, such as berries and mangos, all year round.
• Canned fruit is also a delicious and convenient option. Look for fruits that come in natural juice, rather than syrup.
• Keep fruit juice to an occasional choice.

Healthy oils

It’s important to cook and eat with healthy oils, including:

• Olive oil (a key component of the delicious Mediterranean diet)
• Canola oil

It’s best to limit saturated fats, found in foods like butter and coconut oil.

Staying healthy on a plant-based diet

If you eliminate meat, dairy or fish from your diet, it’s helpful to have some knowledge up your sleeve about where you can find essential vitamins and minerals in plants.

• Calcium: leafy green vegetables, almonds, brazil nuts, fortified soy milk, tahini and some brands of tofu.
• Iron: legumes, dark green leafy vegetables such as spinach, kale and broccoli, dried fruits such as dried apricots, tofu and whole grain cereals.

The form of iron found in plant-based foods is not as well absorbed as the iron from animal-based foods, but foods containing vitamin C can improve this. Simply combine iron-containing plant foods with vitamin C-rich foods - such as capsicum, strawberries, broccoli, or citrus fruits!

• Zinc: nuts, miso, legumes and whole grains.
• Omega 3 fatty acids: Nuts and seeds such as walnuts, linseeds, hemp seeds, and chia seeds.

Is following a plant-based diet the same as being vegan?

Technically, no.

Plant-based eating means choosing as much food as you can that comes from plants. So don’t sweat the small stuff. Some plant-based eaters refer to their diet as ‘flexitarian’, and sometimes still eat eggs, fish or dairy.

You can follow a plant-based diet and still enjoy those prawns with the family at Christmas lunch. Or indulge in that yummy milk chocolate once in a while!

*sighs* ‘But I just don’t know what to cook...’ If you’re not sure where to start, don’t fret. Learning new, healthy recipes is all part of the journey.

If you start collecting recipes you like, before you know it you’ll be cooking up flavoursome plant-based feasts for yourself and your guests.

Woolworths has a tasty collection of plant-based recipes to get you started.

• Try this: Soba Noodle Salad With Chilli & Peanut Dressing
• Try this incredible Crisp Chickpea Salad with Cucumber and Tahini for something fresh and crunchy.
• After a winter warmer for staying in on cold nights? Try this Vegan Barley, Lentil & Vegetable Soup With Parsley Pesto.

What is plant-based meat?

Designed to taste and look exactly like meat, plant-based meat can bring extra fun and variation into your meals.

You can find a number of tasty plant-based meat and vegan products at Woolworths, including our delicious Macro range.