What we’ll cover: 

• Understanding plant-based foods and their benefits
• Practical tips to increase your intake of plant-based foods
• A variety of plant-based ingredients and recipes to try

We often hear about the importance of including more plant-based foods in our diets, but how do these changes benefit our health, and how can we make them practical and sustainable? Whether you’re looking to reduce animal products or already follow a vegetarian or vegan diet, increasing your intake of whole, plant-based foods can have a profound impact on your overall well-being.

What are plant-based foods?‍

Plant-based foods come from plants and include fruits, vegetables, legumes (like lentils and beans), nuts, seeds, whole grains, and healthy plant oils. These foods are packed with essential nutrients such as vitamins, minerals, fibre, and plant compounds that are known to promote health.

Eating plant-based doesn’t mean you need to completely avoid animal products—it’s about focusing on unprocessed or minimally processed plant foods while keeping flexibility to suit your dietary preferences and needs.

The benefits of plant-based foods

• Cost-effective: Plant-based proteins, such as beans, lentils, and tofu, are often more affordable than animal sources such as meat, poultry, or fish. Therefore, offering a nutritious and budget-friendly option.
• Digestive health: High in fibre, plant-based foods support digestion, promote regular bowel movements, and contribute to a healthy gut microbiome.
• Weight management: Naturally lower in calories and higher in fibre, plant-based foods help keep you full longer, reducing overeating and supporting a healthy weight.
• Disease prevention: Packed with antioxidants and anti-inflammatory compounds, plant-based foods help protect against chronic diseases, including heart disease, type 2 diabetes, and certain cancers.
• Environmental sustainability: Increasing plant-based foods in your diet not only benefits your health but also reduces the environmental impact, as plant foods generally require fewer resources and produce less greenhouse gas emissions than animal products.

Tips to Increase Your Plant-Based Intake‍

Increasing your intake of plant-based foods while reducing animal-based options can feel challenging, especially if your diet has traditionally revolved around animal proteins. As with any change, the key is to start small and gradually develop habits that feel sustainable and work for you in the long term.

• Start with simple swaps: Replace animal products with plant-based alternatives, like using lentils or beans instead of ground meat in recipes or opting for a veggie burger instead of a beef patty.
• Meat-free: If just starting out, you could set a measurable goal of having 1-2 meat-free meals each week, or having a meat-free day and then building on this.
• Try new ingredients: Experiment with different plant-based foods to keep meals interesting and meet your nutritional needs.
• Add plant-based snacks: Include options like hummus with veggies, nuts, or fruit with almond butter for a satisfying and nutritious snack.

Practical Considerations

• Balance your meals: Create balanced meals by including plant-based protein, healthy fats, and complex carbohydrates. For example, quinoa with roasted vegetables, avocado, and tofu makes for a well-rounded meal with a good source of protein.
• Check labels: Be mindful when purchasing plant-based products. Choose minimally processed options and avoid those with added sugars, unhealthy fats, or preservatives.
• Variety: Plant-based foods all have different nutritional profiles and benefits. The more variety you consume the greater the benefits from your diet. Aim to eat as many different ‘plants’ as possible throught the week.

Plant-Based Proteins and Recipes‍

Plant-based proteins are a vital part of a balanced diet, though they may contain more carbohydrates than animal proteins. Balance your meals to ensure they meet your nutritional needs.

Examples of plant-based protein sources:

• Lentils (brown, green, red)
• Quinoa
• Chickpeas, split peas, and other peas
• Beans (black beans, kidney beans)
• Soy products (tofu, tempeh, edamame)
• Nuts and seeds

Recipes to try from Explore:

• Chickpea and Kale Curry
• Caramelised Onion Salad
• Grilled Aubergine with Tomato Basil Salad
• Roasted Vegetables & Tofu
• Ratatouille
• Creamy Cauliflower Pasta

Summary

Adding more plant-based foods to your diet can improve your health, support weight management, and promote sustainability. Small, practical changes can help you build a healthier, more plant-based diet. Whether you’re transitioning to plant-based eating or optimising your current routine alongside animal products, these strategies and resources will help you to make nourishing, informed choices.