Lesson 3: Getting Started with Plant-Based Eating

Tips for Transitioning to a Plant-Based Diet

Gradually Replacing Animal Products with Plant-Based Alternatives

Start Slow: Begin by incorporating more plant-based meals into your diet gradually. You can start with one plant-based meal a day and then increase the frequency as you become more comfortable.
Experiment with New Foods: Try different plant-based foods and recipes to find what you enjoy. This can include exploring various fruits, vegetables, grains, legumes, nuts, and seeds.
Find Plant-Based Alternatives: Look for plant-based alternatives to your favorite animal products, such as plant-based milks, cheeses, and meat substitutes.

How To Start A Plant Based Diet | Dr. Laurie Marbas (Auto generated subtitles)

Using SMART Goals to Set Achievable Targets

Specific: Clearly define what you want to achieve. For example, “I will eat a plant-based breakfast every day for a week.”
Measurable: Ensure your goal is measurable so you can track your progress. For example, “I will try three new plant-based recipes this week.”
Achievable: Set goals that are realistic and attainable. For example, “I will replace dairy milk with almond milk in my coffee.”
Relevant: Choose goals that are relevant to your overall objective of adopting a plant-based diet. For example, “I will increase my intake of fruits and vegetables.”
Time-bound: Set a timeframe for achieving your goals. For example, “I will transition to a fully plant-based diet within three months.”

Navigating Social Situations and Cravings

Social Situations: Bring plant-based dishes to gatherings and share them with others. This can help you stay on track and introduce others to plant-based eating.
Dining Out: Research restaurants in advance to find plant-based options. Don’t hesitate to ask for modifications to make dishes plant-based.
Cravings: Find plant-based alternatives to your favorite foods. For example, if you crave cheese, try plant-based cheeses made from nuts or soy.
Nutritional Concerns: Ensure a balanced diet by including a variety of plant-based foods. Consider consulting a nutritionist to help you plan your meals and ensure you’re getting all the necessary nutrients.

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Harvard T.H. Chan School of Public Health (n.d.) The Nutrition Source: Plant-Based Diets. Available at: https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/plant-based-diet/ (Accessed: 7 September 2024).
Academy of Nutrition and Dietetics (n.d.) Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Available at: https://www.eatrightpro.org/practice/position-and-practice-papers/position-papers/vegetarian-diets (Accessed: 7 September 2024).
National Institutes of Health (n.d.) Office of Dietary Supplements: Transitioning to a Plant-Based Diet. Available at: https://ods.od.nih.gov/factsheets/PlantBasedDiets-Consumer/ (Accessed: 7 September 2024).
American Heart Association (n.d.) Tips for Transitioning to a Plant-Based Diet. Available at: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/vegetarian-vegan-and-meal-planning (Accessed: 7 September 2024).