My Sustainable Tips for Eating a More Plant-Based Diet

My Sustainable Tips for Eating a More Plant-Based Diet

I am a huge advocate for sustainability, and I believe that how we eat has the power to impact us in truly positive ways. It can also be the medium through which we impact the planet. We eat food every day and it can be our biggest asset or our worst enemy. Just like the food we eat can impact our physical and mental well-being in both positive and negative ways, it can do the same for the planet.

Going Plant-Based was one of the best things I ever did for my body and mental health. It can be quite daunting to know where to start or how to eat a balanced diet while Plant-Based. It took me a while to find what suited me, but with 5 years of practice under my belt, I can see shortcuts to where I am now. Sometimes we can see where we currently are and where we want to be, but we have difficulty getting there. My tips below are like advice to my past self and hopefully, they can help make your transition easier.

It doesn’t have to be an all-in or all-out attempt and we should never feel guilty or feel the need to restrict food to succeed. If eating a different way will serve us and the planet better then we deserve to have easy, sustainable ways to achieve that. So, it is not about restriction, but about finding kinder alternatives that impact our bodies, minds, and the planet in positive ways. It is also about making a goal, then setting ourselves up for success to achieve that goal through small sustainable adjustments.

End Goal - eat mostly Plant-Based (because “mostly” is sustainable, sets us up for success, and gives us room to exceed our own expectations).

Earth Day is coming up and we all wanting to do our bit for our planet so, I couldn’t think of a better time to start eating Plant-Based. Despite popular belief, it can be simple and very affordable. It is sustainable, good for your mental and physical health, and good for the planet. It’s win-win.

These are my 5 Sustainable Tips for Eating Plant-Based.

1. Eat Mostly Whole Foods

Whole Foods are Vegetables; Fruits; Nuts; Seeds; Beans and Legumes like Lentils, Chickpeas, Peas, Kidney beans, and Black Beans; Whole Grains like Rice (brown & wild are best but I still mostly eat white), Oats (not instant), Whole Wheat (contains gluten), Popcorn, Quinoa, Whole Grain Rye, Buckwheat, Millet and Teff

*** Whole Grains, Nuts, Seeds, Beans, and Legumes are cheaper and more sustainable when bought in bulk***

2. Use the 50% Rule Daily and the 80% Rule Weekly

• Eat 50% Fruit with breakfast, i.e. an In-Season Berry and one other fruit like a banana with Oats or Wholewheat Cereal.

• Fill 50% of your plate with In-Season Vegetables for lunch (Salad with a minimum of one green leafy vegetable) and dinner (include a cruciferous vegetable like cauliflower or broccoli and a green leafy vegetable).

• Follow this 80% of the time. Your body and mind learn your pattern and cravings will lessen. By satisfying cravings, not overthinking them, and by eating this way, I have been able to stop the all-in/all-out cycle. It is more sustainable and convenient not to think about what to eat when busy during the week and then I can enjoy treats on the weekend or for special occasions.

***A Fruit and Veg box is a simple, sustainable, and cost-effective way to eat more fruit and vegetables (as little as £12.99 per person) and can be delivered to your door free of charge***

3. Starches Make us Feel Happy, Satisfied and Full

Eat starches with every meal (3 portions daily). Starches have much-needed fibre and digestion.

Examples of Starches

• Cereals - like Oats and convenient breakfast cereals like Wholewheat Cereal Biscuits and Shredded Wholegrain Pillows.

• Potatoes - have maximum fibre with skin on and are healthiest when baked/boiled/mashed/steamed or roasted with little oil.

• Bread - Wholegrain, Wholemeal, Granary and Seeded - all high in fibre.

• Pasta - Wholewheat or Wholegrain

• Rice

• Couscous

4. Before cutting meat or animal products down/out find minimally processed alternatives that you like to replace them with. Make sure to substitute something in for everything you eliminate.

• Plant Milks – a very easy switch.

• Coconut-Based Yoghurts and Cheeses - are the best-tasting substitutes in my experience and I continue to eat dairy (organic if I can) every now and again.

• Falafel, Hummus, Tempeh, Edamame, Seasoned/Grilled Tofu, Nut or Seed Butters, Quinoa, Peas, Beans, and Seeds (in breads/sprinkled on salads, curries, etc.) are all examples of alternative protein sources that can be used for sandwiches and other meals while occasionally having minimal organic animal products. Pairing beans and rice, peanut butter, and any of the breads mentioned above, or hummus and pitta give us complete proteins so I pair these together all the time.

• Tempeh, Edamame, Tofu, Hemp, Buckwheat, Quinoa, and Chia Seeds (when mixed with water are a great Plant-Based egg replacement in baking), are complete proteins on their own. It is extremely difficult to be deficient in protein, even when eating Plant-Based.

• Vitamin B12 - everyone should take this supplement as our soil is depleted of B12.

• Iron – to replenish iron levels after menstruation.

5. Set Small Achievable Goals that Set You Up For Success with Room to Exceed Your Own Expectations.

It does not have to be an all-in/all-out situation, it just needs to be something you can easily sustain, and this differs from person to person so try not to compare. If it seems overwhelming break it down by meal and start with breakfast. Focus on exploring what options you like to have for breakfast and make that sustainable before moving onto lunch or dinner. Ultimately, we all have our favourite go to meals and nobody has time to try out new, fancy time-consuming recipes with lots of instructions every day. Simply think of your favourite meals and adapt them to become Plant-Based.

I love oatmeal, sandwiches, soups, smoothies, roast dinners, pizza, burritos, nachos, and curries. They have always been my favourite staple go-to meals. Perfecting Plant-Based versions of them has enabled me to sustain eating this way with little effort. I never feel like I am missing out because, for the most part, I haven’t changed my meals, I’ve just replaced elements of them.

The starches in my staple meals remain consistent but the fruit and vegetables vary seasonally. This allows for seasonal nutritional needs to be met and really simplifies not only shopping but thinking around food.

Focus on your comfort food and go-to meals first and after no time you can start to experiment. In the meantime, try a new recipe once a week or so. It will be exciting and won’t be overwhelming.

If you have any questions or want recipes or more information, message me on Instagram @trace.over.it or read more on my blog www.traceoverit.co.uk