5 tips for eating plant-based (from a plant-based dietitian)

Switching towards plant-based eating can be a challenge, and if you’re like me, the mental load of coming up with new and different meals to eat is more than enough… let alone thinking about the nutrition considerations. As someone who’s helped others go plant-based (and done it themselves), here are my 5 tips for a successful transition to plant-based eating.

1. Take the transition slow

If there’s one thing that I’ve learned from helping clients make the transition is that, for most people, slow and steady wins this race. Making small changes each week can be more manageable than making the switch overnight, and it’s a great opportunity to slowly build up a base of your favourite plant-based recipes.

Start small by making changes like:

• Swapping out half of the mince for lentils in your favourite bolognese recipe or lasagne sauce
• Swapping out meat in curries for chickpeas or tofu
• Swapping out half the meat in stir-frys for firm tofu pieces or silken tofu stirred in

2. Aim for a variety of plant-based protein foods

One of the most asked questions that I get from people transitioning to plant-based eating is “Will I be able to get enough protein?”. The answer is yes!

When it comes to getting enough protein (and good-quality, lean proteins), aim to eat a variety of plant-based proteins throughout the day, and for your protein source to make up about ¼ of your meal.

An example of plant-based protein variety:

• Baked beans at breakfast
• Roasted chickpeas or nuts as part of a snack
• Tofu stir-fry for lunch
• Soy milk smoothie snack
• Lentil dahl or bolognese for dinner

3. The quality of carbohydrate foods matter as well

Proteins are made up of building blocks called amino acids, and there are 9 amino acids that our body can only get from food which are called ‘essential amino acids’. They’re essential because our body can’t make them itself.

A ‘complete protein’ means that it includes all of these 9 essential amino acids, but most plant-based proteins like beans and legumes are missing a couple of these essential amino acids… meaning they are ‘incomplete’. But, you can make these proteins complete by adding in protein-rich grain foods (which hold the missing amino acids beans and legumes are looking for!).

Aim to include beans, legumes, and protein rich grains throughout the day to complete your proteins. Examples of protein rich grains include:

• Brown rice added to curries or stir-frys
• Freekeh added to salads
• Wholemeal pasta with a lentil bolognese sauce
• Grainy bread with baked beans
• Quinoa (fun fact — quinoa is already a complete protein!)

4. Make a plan

There are a couple of nutrition considerations when it comes to eating plant-based. Animal proteins are rich sources of iron and vitamin B12, and these nutrients can be harder to get on a plant-based diet. Calcium and omega-3 fatty acids can also be a consideration for plant-based eaters depending on what level of plant-based you are.

Making a list of what nutrients you’ll be missing out on can help you form a plan of how you’ll reach your needs through alternative options. I’ve created a list below of important nutrients, what foods you find them in, and plant-based alternatives:

1. Iron: Found in animal meat. Meet your needs with plant-based proteins such as beans, legumes and tofu.
2. Vitamin B12: Found in Animal meat, dairy products and eggs. Meet your needs by choosing fortified milk alternatives, and nutritional yeast.
3. Calcium: Found in dairy products and bones of tinned salmon. Meet your needs with fortified milk alternatives (aim for at least 120mg per 100mL).
4. Omega-3 Fatty Acids: Found in fatty fish, sardines, and oysters. Meet your needs with fish oil capsules or algae supplements.

5. Keep your GP in the loop, and get blood tests regularly

When making a dietary change that includes cutting out a food group, I always recommend that you keep your GP well informed. Animal proteins are rich sources of iron and B12, which can be harder to get from food alone for some people when eating plant-based.

To make sure that your plant-based diet is giving you enough of these nutrients, I suggest getting blood tests every 3–6 months when transitioning, and then every 6–12 months.

If you find that you do experience nutrient deficiencies, your GP can provide recommendations for supplements — or, you can seek support from a dietitian to see if there are any ways you can meet your needs through food.

If you’re looking for some plant-based recipe inspiration, head to https://www.sophus.com.au/recipe-book-download for our plant based recipe e-book (and more!).