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THINKING ABOUT ADOPTING A MEAT-FREE DIET? HERE’S HOW TO MAKE THE TRANSITION

WORDS ALEXANDRA FEIAM

Agrowing awareness of the health benefits and planet-friendly nature of plant-based diets is making them more popular than ever.

According to Roy Morgan research, about 12.1 per cent of Australians followed a vegetarian (or almost vegetarian) diet in 2019, up from 11.2 per cent in 2014, and 9.7 per cent in 2012.

“Plant-based diets can be an incredibly healthy way to eat, especially if it is in alignment with your values,” psychologist Patrea O’Donoghue says.

Your overall health can improve when eating a plantbased diet — cholesterol levels can decrease and you can expect better blood glucose control and a lower risk of chronic diseases such as heart disease. It can also be a great tool for shedding extra weight.

Nutritional scientist and dietitian Dr Joanna McMillan says one of the biggest health improvements you may see is in your gut and this has wider health implications. “Your gut really is central to physical and mental health,” Dr McMillan says. She adds a well-functioning gut maintains healthy levels of bacteria and kills toxins in the body.

“Seventy per cent of your immune cells are found in the gut … and your gut microbiome communicates with these cells, influencing immune responses,” she explains.

But not all plant-based diets are born equal. “Lollies and cake are plant-based at the end of the day,” Dr McMillan says.

“But if you choose to include more wholefoods like vegies, fruits, nuts, seeds, legumes and wholegrains, then your health will almost certainly benefit.”

Keen to switch to a plant-based diet? These tips may help smooth the way.

1Start slow Rome wasn’t built in a day, and neither is an effective plantbased diet. Dr McMillan suggests you start the process slowly and adopt a “flexitarian” approach.

“Make changes slowly with whatever diet you want to switch to,” she says. “I emphasise that you can get the benefits of plant foods while still including some quality animal foods. Most people find this flexitarian style of eating much easier to follow.”

The more extreme your change in diet, the harder it can be to stick with it. Dr McMillan says don’t think you have to be 100 per cent plantbased. “Rather, focus on including more plant foods, along with your animal foods, while cutting back on ultra-processed foods,” she advises.

2Prepare for cravings When cutting out animalbased foods, expect an increase in cravings. “Cravings can be triggered by seeing, imagining or smelling the food you once enjoyed,” Patrea says. “Being trained in mindfulness can be a great strategy to notice your cravings and just allow them to pass.”

3Make smart swaps Replacing animal products with plant-based options doesn’t have to be a challenge. “Use more legumes like chickpeas, beans and lentils,” Dr McMillan says. “Soy is your friend — tofu (made from soybeans) gives calcium and protein and is a terrific inclusion in meals as a swap for meat.”

Meal prepping is a great way to stay on top of your diet.

Patrea recommends checking out recipes online and experimenting with different meal ideas. “Find some local plant-based cafes, restaurants and online sites for inspiring simple meals to prepare at home.”

4Increase your vitamins Although you may be increasing the greens in your diet, which can improve your iron levels and overall gut health, you may miss out on other key nutrients.

“Some nutrients are only found in or are best absorbed from animal foods,” Dr McMillan says. “For example, vitamin B12 and the long-chain omega-3 fats are only found in animal foods and so need to be supplemented if you are 100 per cent plant-based.”

You may also lack vitamin A and choline, which are derived from animal foods, and need to up your protein intake. To compensate for a lack of vitamins in your diet, consider taking supplements, with the advice of a health professional.

5Expect to slip up Changing habits can be difficult, so prepare yourself for the hard days and how to handle them. “Be mentally prepared that it might be hard,” Patrea says. “Sometimes having someone to support you through this can be helpful.”

LEARN WHICH PLANT-BASED DIET BEST SUITS YOU

ENJOY A TASTY “BURGER” WITHOUT MEAT OR BREAD

GRILLED MUSHRO OM AND TOFU VEGIE STACK

This plant-based meal is glutenfree, dairy-free and nut-free, plus gives you a daily serving of vegies and protein.

MAKES 4 STACKS

• 1 tbsp extra virgin olive oil • 1 tbsp balsamic vinegar • 400g firm tofu, drained, sliced into 4 and patted dry with paper towel • 8 portobello mushrooms • 1 baby eggplant, sliced lengthways • 1 zucchini, sliced lengthways • 1 red capsicum, sliced • 1 small sweet potato, thinly sliced

FOR THE PESTO • 1 bunch of fresh basil • 1 garlic clove • black pepper • half a lemon • 60g vegan Parmesan • 50g walnuts • ½ cup extra virgin olive oil • salt to taste

To make the pesto, place all pesto ingredients into a food processor and blend until smooth. Store in the fridge for later.

Mix the oil and vinegar together. Brush the tofu and vegies with the mix. Heat a chargrill plate and grill the tofu and vegies until golden brown.

Layer one mushroom on the bottom of each plate, then layer vegie slices and tofu on top. Drizzle pesto over the vegies and tofu, then place another mushroom on top to create a “burger”.