How to Eat More Plant-based Foods
Plant-based eating not only provides health benefits, but it’s also good for the environment too. Having a diet rich in plant-based sources is becoming increasingly common, especially with younger generations driving the conversation around sustainability.
Relying on plant-based foods as a primary food source can have a massive effect, and if we all choose plant-based options, even a few times a week, we can change the world. The greatest journey starts with the smallest step.
Showcasing the surge in plant-based eating, all Huel products are plant-based and here our Co-Founder and Head of Nutrition, James Collier answers some common questions about plant-based eating.
What is a plant-based diet?
A plant-based diet is a diet that consists mainly of foods from plants. Such as fruits, vegetables, nuts, seeds, legumes, and whole grains. Meat intake is minimal if any.
There are many reasons why people eat a plant-based diet including environmental, ethical, and health concerns. Eliminating meat from a person's diet completely isn't our suggestion, however, reducing meat and animal food consumption is a quick and simple way an individual can reduce their carbon footprint.
What plant-based foods achieve our daily recommended values?
There are some easy ways to ensure you get the recommended amounts of all nutrients with a plant-based diet:
Eat the rainbow
As different colour foods usually contain different levels of nutrients, it’s important to eat a variety. For example, the phytonutrient lycopene is an antioxidant that protects against cell damage and gives tomatoes its red colour. While carotenoids, another group of antioxidants, give fruits and vegetables orange and yellow colours, such as carrots.
Get enough Vitamin B12
Vitamin B12, which plays a vital role in helping the body produce red blood cells, can usually be perceived as tricky to get enough of with a plant-based diet. The good news is, it's really not. As a start, try incorporating plant-based milks that are fortified with B12, and calcium and vitamin D. Cereals, meat alternatives, and some soy products are often fortified with B12 too. Taking a B12 supplement also rids any concerns.
Ensure adequate omega-3 consumption
If oily fish is not part of your diet, then foods such as walnuts, soy, and flaxseed are ways to ensure adequate omega 3 consumption.
Flaxseed is one of the six main ingredients in Huel and contains the omega-3 essential fatty acid ALA. Omega-3 fats are generally low in a Western diet and adequate omega-3 consumption is important to support cardiovascular health.
Keep your iron up
Iron is not just found in meat food sources. Dark leafy greens, nuts, and dried fruits are great sources of iron. Iron is crucial for oxygen transport, cognitive function and the immune system. Iron from plant sources can be harder to absorb, but again, there's no need to worry. Iron absorption can also be increased by the presence of vitamin C which is found in lots of fruits and vegetables, such as oranges and peppers. It's where the idea of having orange juice with breakfast comes from - to increase the iron that is added to cereals.
Huel contains 280% of the nutrient reference value using only plant sources. Although this looks high, it’s to account for the bioavailability of iron and its interaction with other nutrients, which can also affect its absorption.
How to transition to plant-based eating
Whether your motivation to increase plant-based foods in your diet is to improve your health or environmental footprint, incorporating higher amounts of plant-based foods can be achievable.
Make small changes over time
Start by eating one plant-based meal a day. This will be easier to stick with rather than making large, unsustainable changes overnight. If preparing a nutritious meal in the middle of the day is not easily achievable, and your nearby lunchtime corner shop leaves you limited with healthy plant-based or vegan options, then Huel is a good convenient and nutritious meal option. It’s a nutritionally complete meal providing all 26 essential vitamins and minerals with an ideal macronutrient split, with good quality carbohydrates, fats and protein.
Make some easy fridge swaps
A good place to start is by swapping dairy milk with almond or oat milk. The rapidly growing plant-based meat industry lead by Beyond Meat and Impossible Foods is also providing shoppers with plenty of options.
Change your mindset
Instead of thinking, “I can’t eat meat”, think about all the wonderful things you can eat, and how beneficial these are for your health (and the planet). Stop focussing on meat as the hero on your plate and rather, build your plate with new and nutritious food choices.
