Plant-Based Diet

BASICS

For Your Health:
  • Lower cholesterol, blood pressure and blood sugar

  • Reversal or prevention of heart disease and diabetes (and lower risk of developing them to start with)

  • Healthier weight

  • Lower risk of developing some cancers

  • Improved symptoms of rheumatoid arthritis

  • Lower food costs

  • Improved recovery after exercise

For The Environment:
  • Adoption of a plant-based diet could significantly reduce our contribution to climate change. What we choose to put on our plate can make a BIG difference!

  • Currently, the international food system contributes 25% of all greenhouse gas emissions - animal agriculture alone accounts for 80% of these emissions.

  • A typical reef and beef dinner would burden the atmosphere with approximately 816 kg of CO2e - thats the equivalent of driving a fuel efficient car across America, from LA to New York!

Want more info on plant-based nutrition? Download Emma's free ebook

Tips To Get Started

Keep canned and frozen vegetables and legumes on hand for when you are time poor.

Change your favourite recipe to be plant based. For example:

  • Make burritos or tacos with black beans, rice and vegetables and skip the meat

  • Replace meat patties with grain and legume patties or a grilled Portobello mushroom next time you make burgers

Get adventurous - try new recipes, cuisines and flavour combinations. 

Remember it’s about progress, not perfection. If making a big change overnight seems too daunting start slowly and build on it - You could simply start with Meatless Monday, or just incorporate more legumes into meals and increase the amount of vegetables you eat.

Think about the meat free meals you already cook at home and expand on them– this may include pasta with marinara sauce, lentil and vegetable soups or salads.

Link in with like minded people – whether your support comes from the person next door or through a facebook page you’ll widen your world of plant based products, cooking tips and techniques and recipes.

But what about protein?

Let's put this one to bed right now - plants have protein too, and you actually don't need a huge amount! Be sure to include lots of legumes, whole grains, nuts and seeds. 

But what about iron?

The type of iron found in plants is different to the kind thats found in animals. Good sources of plant based iron include legumes, spinach, pumpkin seeds and leafy greens. Be sure to consume with vitamin C to help absorption!

But what about Calcium?

Be sure to include lots of asian greens, broccoli, low oxalate leafy greens, almonds, sesame seeds and calcium fortified plant based milks

But what about vitamin b12?

Vitamin B12 is hard to come by on a plant based diet. The best sources are fortified foods like nutritional yeast - or take a supplement!