Plant a flag for better health
HOW TO CHOOSE THE BEST PLANT-BASED DIET
THERE are few eating styles that have received the attention plantbased diets have over recent years, with estimates that up to half a million people in Australia follow a vegetarian lifestyle. And with demand for vegan and plant-based meat alternatives higher than ever, it is critical to make a transformation to this style of eating nutritious and cost effective.
While vegetarians avoid meat, chicken and fish, and vegans avoid all animal based foods including dairy and eggs, a plant-based diet contains a high proportion of plant based foods – legumes, seeds, nuts, grains, veges and fruit.
It can still include animal foods, just in much smaller quantities.
The truth is that almost every Australian will benefit from including more plant-based food in their diet, with data showing just one in every 10 Australians gets their recommended intake of fruit and vege on a daily basis.
A starting point is to aim for at least one plant-based meal a day such as a soup, salad or vegetable based meal and factor in at least a couple of vegetarian family meals each week. Good options include bean tacos or nachos, a vegetarian pasta or tofu and vege stir fry.
There is also research to show that aiming to include at least 30 different plant foods in the diet each week is associated with healthier gut microbiome.
Aim for at least one plant-based meal a day such as a soup, salad or vegetable based meal
ARE THERE DOWN SIDES TO EATING MORE PLANTS?
Not really. Nutritionally, vegetarian diets can be lower in a few key nutrients including iron, zinc and Omega-3 fats although including some nutrient rich animal foods occasionally including lean red meat, oily fish and shellfish can help to avoid nutritional deficiencies.
It can be more challenging to achieve nutritional adequacy via a vegan diet, and much more care needs to be taken to ensure adequate amounts of protein are consumed via soy, legumes, wholegrains, nuts and seeds and a source of Vitamin B12, which can only be found in a small number of foods, is included in the diet.
WILL IT AFFECT MY GROCERY BILL?
One of the strongest outcomes from eating more plant-based foods is you will save a serious amount of money each week. Considering the cost of a meat or fish-based meal is at least $10, a couple of vegetarian meals each week such as soup, bean based Mexican or vege stir fries with tofu can make meals a lot cheaper.
WHAT DO I NEED TO BE CAREFUL OF?
Vegetarians and vegans who maintain a well-balanced vegan diet will program their bodies over time to absorb the iron found in plant foods more efficiently which helps to reduce the risk of low iron.
For plant-based eaters who include red meat occasionally, iron deficiency is common. So if you notice you are feeling more fatigued than usual, and are also making a concerted effort to eat less meat and animal based foods,
see your GP for an iron check.
There is also a growing range of formulated vegan and plant-based meal alternatives in supermarkets but do not assume that processed vegan foods are any healthier than regular processed foods.
When choosing plant-based milks it is also crucial to know that, with the exception of soy milk, they do not mimic dairy milk nutritionally, with far lower levels of protein and key nutrients including calcium and Vitamin
B12. Check labels to ensure you are getting the nutrients of dairy milk.
IS PLANT-BASED EATING SUITABLE FOR CHILDREN?
Like adults, children will benefit from consuming more plant-based foods, and vegetarian eating can be nutritionally sound for children as long as nutrient rich replacements
for meat and seafood are included such as formulated plant-based protein alternatives, legumes, tofu and eggs. While it is not impossible to achieve nutritional adequacy on a vegan diet for children, it is a lot more complicated, so seek guidance from a paediatric dietitian.
TAKE HOME MESSAGE?
Nutritionally there are benefits from both plant and vegetarian diets, but you do not have to eliminate animal foods from the diet entirely.
Rather a smaller serve of meat or fish, along with extra legumes and veges will go a long way in optimising your health, as will including a few more vegetarian meals in your diet each week.