4 common mistakes to avoid when going plant-based
The popularity of plant-based eating has really ramped up over the past few years. Whether it’s vegetarian, vegan, pescatarian or flexitarian, plant-based diets are gaining traction for benefiting the environment, planet and your health. Regardless of your motive, shifting towards a plant-based diet can be both tricky and daunting. To help you out, here are the top four mistakes we see as Dietitians to avoid when going plant-based.
Cutting out animal protein without replacing with plant-based protein
Eliminating meat, chicken, fish and eggs reduces the amount of protein in your diet. If you don’t replace these foods with protein-rich plant-based foods, you may experience the consequences of poor protein intake. This includes never feeling satisfied after eating, sugar cravings, brittle nails, thinning hair, dry skin, frequently getting sick and slow wound healing.
Relying on fake meats
As plant-based diets have risen in popularity, so too have the number of fake meats. Unfortunately, not all are created equal. More often than not, fake meats are high in saturated fat and sodium and low in protein. Understanding how to choose a better quality fake meat is key but this is easier said than done. As a starting point, we suggest focusing on whole food protein sources such as tofu, tempeh and legumes. Need inspiration? Try our Chickpea Pasta with Lentils and Leftover Vegetables.
Choosing an unfortified plant milk
If the plant milk aisle at the supermarket overwhelms you, rest assured you are not alone. Soy, almond, oat, cashew, hemp, macadamia… the list goes on! If you have decided to stop consuming dairy, it is essential to choose a plant milk with added calcium. Even better, opt for one that is also a good source of protein and vitamin D. To help you out, check out our guide to choosing a plant milk.
Over- or under-relying on supplements
Depending on your overall diet, supplements play varying roles in helping to meet your nutrient requirements. For some, supplements are essential, such as vitamin B12 on strict vegan diets. On the other hand, over supplementing nutrients that you do not need can backfire! For example, taking excessive amounts of zinc can cause low iron as both nutrients compete for absorption in the body. The best way to figure out whether you need supplements and if so, the right dose? Work with your Doctor and an Accredited Practising Dietitian (like our team!).
Eating more plant-based has a number of wonderful benefits for the environment, planet and your health. But, if your plant-based journey has left you struggling with planning an overall balanced eating pattern, book in with one of our Accredited Practising Dietitians for support.