PLANT SEED FOR CHANGE
IF YOUR DIET IS LACKING IN VARIETY, IT COULD BE A GOOD IDEA TO TAKE A LEAF FROM THE MEAT-FREE MOVEMENT’S BOOK
There has been a lot of compelling arguments in the media lately as to why we should ditch or reduce our meat consumption. As the trend to eat plant-based proteins gains traction, if you are not a recent convert, then I am sure that you know someone who is.
Whether it’s for ethical or health concerns, environmental or religious reasons — as a developed country we collectively consume more meat than dietary recommendations, so choosing to include more plant-based foods can only be a step in the right direction.
Australia is renowned for the high regard meat plays in our meals. From snags on the barbecue to lamb chops or the humble meat pie, this cultural tide has led to a diet often lacking variety.
Somewhere along the line, we have forgotten to keep things basic, especially regarding consuming wholefoods. To ensure we are including at least the recommended food group serves per day it may be worthwhile taking an inventory of your daily intake. For example, one serve of vegetables could look like one cup of salad, half a cup of cooked legumes or vegetables, and we are looking at five serves of these to fit our daily quota.
Our wholefood choices, unfortunately, are crowded out by refined and processed fast foods to fit into our often-chaotic busy lifestyles, leaving us not only overweight but nutrient deficient.
Eating in a way that includes more plant-based foods and proteins isn’t rocket science, it is simply a return to how we should have been eating all along. Call it flexitarian, call it what you will, focusing on including more protein-rich wholefoods improves the quality of your diet while slashing kilojoules, cholesterol, oxidative stress and inflammation.
Our guts thrive on the fibre from wholegrains and starchy vegetables, which promotes diversity of gut bacteria and a stronger immune system.
To eat well with less meat, it’s important to include plant proteins such as nuts, seeds, beans, lentils, peas and wholegrains.
While these are incomplete proteins, lacking the full spectrum of essential amino acids in sufficient amounts on their own, the amino acids in grains complement those in the nuts and legumes, so together they are complete
There are simple ways to incorporate more whole plant foods and plant protein in your diet.
Include beans, lentils and peas. Begin by substituting half your meat with legumes. Turn a family favourite dinner such as spaghetti bolognese into lentil and beef bolognese full of grated vegetables.
Increase your intake of wholegrains, including quinoa, oats, brown rice, dark and wholegrain flours. Always ask yourself, can I swap out the grain I am eating with a wholegrain substitute?
Shop for plants first. Add a variety of colours through slow-cooker prepared meals, in bakes, and by generally making plants the rock star of each meal. Try one new recipe each week that’s not focused on meat, experimenting with new flavours and methods.
Be careful of plant-based meats — a lot of processing goes into making them and, because the nutritional content is similar to beef, they are about equal in kilojoules and saturated fat, and higher in carbs and sodium. Make your own vegie burgers instead.
Start the day right with veg for breakfast. You could have baked beans on wholegrain toast with avocado, black bean, cheese and spinach tortillas, or green smoothies with chia, hemp and spinach.
Have plant-based foods ready in the pantry. If you have meat, team it with a legume or bean, or use it as a flavouring.