Adopting a Plant-Based Diet



It is important to preface this post by stating that we are not trying to convert each individual into adopting a 100% plant based diet. What we do stand by, however, is the undeniable evidence that plants posess far greater nutritional benefits as opposed to meat products. One thing is certain and it is that a plant based diet is what our bodies need. Additionally, because navigating a plant-based diet can be tricky, we have taken the liberty to include some important steps that might help you on your journey.


What is a healthful plant based diet ?

A healthful plant based diet is considered to encompass the consumption of primarily healthy plant foods - such as : whole grains, fruits, nuts, vegetables, legumes and healthy oils (Journal of the American College of Cardiology, 2017).


Why should I try it ?

A recent report for the IPCC states that projections for the future show “vegetarian diets or plant-based diets are associated with the greatest reductions in greenhouse-gas emissions.” A global shift to a plant-based diet has the potential to not only reduce mortality but also greenhouse gases caused by food production by 10% and 70%, respectively, by 2050.


Steps you can take to easily transition into a plant based diet :

  1. Find your "WHY" : it is much easier to stand by a choice when we have a reason to. Is your goal to be more healthy ? Are you looking for a way to reduce your carbon footprint ? Whatever the goal, it's important to find what makes your choice worth fighting for.

  2. Breakfast : Whole grains are a breakfast staple. Oatmel, quinoa, and buckwheat often act as a base upon which you can add things like honey, nuts & seeds, and fresh fruit to create a more balanced meal.

  3. Lunch / Dinner : Salads are a great way to get in your daily dose of greens. Spinach, kale, argula and other leafy greens can provide a foundation for salads but also be cooked on their own by steaming, grilling, or stir-frying. If you choose to still keep meat in your diet, we strongly suggest treating it like a garnish as opposed to the main centerpiece.

  4. Dessert : Resort to fruits as a healtheir alternative to overly processed and sugarly sweet treats. While it is completely normal to indulge in your sweet tooth cravings, fruits such as watermelon, blueberries, apples, and oranges, are bound to keep you satisfied on a daily basis.

  5. Milk / Cheese : Opt for non-dairy milks that don't have excessive fats and calories. Oat milk and almond milk are good sustainable substitutes. Almost every grocery store now has vegan cheese options. Skip the food colouring and save your heart health by switching to healthier alternatives.