Switching from a standard modern diet to a plant-based diet can be great for your health, your shopping bills, and the planet. Yet, with any dietary path, there are pitfalls. In this video, I will talk about the most common plant-based food mistakes and share some tips on how to avoid them, so you can be more equipped before starting your plant based journey!
First I want to be clear on the definition of a plant-based diet. When I talk about a plant-based diet, I’m referring to one based predominantly on whole plant foods, that minimizes or excludes animal products and byproducts. So plant-based diets typically include an array of fruits, vegetables, legumes (beans, peas, lentils), grains, nuts, and seeds. It minimizes or excludes meat, poultry, eggs, fish and seafood, and dairy products. A whole foods, plant-based diet also minimizes or avoids processed, refined, and artificial ingredients, including added sugars. If you would like to learn more about Whole Food, Plant-Based (WFPB), I have a video specifically covers this topic. I will include a link in description below.
Mistake #1: Heavily Replying on Processed Plant-Based Foods
One of the challenges of going plant based is spend time to cook for yourself. And with so many meat-free prepared foods and packaged options today, many plant based eaters opt for convenience and go with these vegan substitutes. But the problem is, these convenient and delicious options are often highly processed. For example, processed vegan dairy and meat substitutes may have a lot of added salt and sugar as well as saturated fat. So beware of these plant based substitute and try to focus on healthy fresh vegetables, fruits and whole foods, like nuts, seeds, and whole grains.
Mistake #2: Worrying About Not Enough Protein
Worrying about not having enough protein is another common mistaken concept for plant based eaters. To ease the worry, two things need to be addressed: 1. how much protein do you actually need; 2. Can a full plant based diet meet your protein need. According to Mayo Clinic Health System, on average every pound of body weight needs 0.36 grams of protein. That means if you weigh 150 pounds, unless you are planning on building up muscles, your daily protein need will be 54 grams. I have a video specifically talking about how to calculate your daily protein need. I will include the link in the description. Now the second question - Can a full plant based diet meet your protein need? The truth is plants contain all nine essential amino acids. It’s true that some plant foods are low in certain amino acids. But getting adequate amounts of all nine essential amino acids isn’t difficult when you eat enough food, in general, and include a variety of plant-based foods.
Mistake #3: Believing supplementation is never necessary on a plant based diet
While a varied diet based on whole plant foods will cover most of your nutrition needs, there might be a few nutrients that need to be added via supplementation to prevent deficiencies based on your situation. Common deficient nutrients for plant based diet include B12, Vitamin D, Omega-3s, Iron, and Vitamin K2. I recommend you to talk to your doctor before making any big diet change and ask for supplements recommendations.
Mistake #4: Limiting Your Menu
Another common misconception that to going plant-based means subsisting on leafy greens. Although a big bowl of leafy greens is a great meal, this is far from what is a healthy whole food, plant based diet. One of the best parts of adopting a plant-based diet is the chance to experiment with an abundance of beautiful, colorful, versatile plant foods you may never have tried before. And it’s also a good opportunity to enhance your cooking skills with variety of ingredients in all kinds of colors.
Mistake #5: Comparing Your Plant-Based Diet to Others
Adopting a plant based diet is your own choice and it’s totally for your own benefits. It doesn’t need to be identical to others so it’s not necessary to compare your diet to your family or friend’s. Rather than comparing or competing, connect with others who are also somewhere on the plant-powered path — sharing mutual support, encouragement, socialization, and inspiration. It’s far more beneficial to your health both physically and mentally.
How to Calculating Protein
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What is Whole Foods, Plant Based Diet?
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Disclaimer: It's important to clarify that this channel is all my personal experience and opinions. Please reach out to professional doctors for medical advice.
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