Why? Compared with animal products, foods in a plant-based diet supply more heart- and digestion-friendly fiber — plus a slew of vitamins, minerals, and antioxidants — and are also generally lower in saturated fat and cholesterol, which can negatively affect heart health. But the potential benefits don’t stop there. “Plant-based diets have been associated with reduced risk of certain cancers, high blood pressure, high cholesterol, and hyperglycemia, as well as lower body fat and body mass index,” says Calabasas, California–based Julieanna Hever, RD, author of The Healthspan Solution: How and What to Eat to Add Life to Your Years. The time to make the switch is now: April 22 was Earth Day, and along with body benefits, eating less meat has a positive impact on the environment, as a meat-heavy diet is a drain on resources like water and it produces increased greenhouse gas emissions, though many people remain unaware that plant-based diets are environmentally friendly, notes a study published in March 2019 in the journal Sustainable Earth. RELATED: The Best and Worst Diets for the Environment When Jennifer Ashton, MD, chief medical correspondent of ABC News, took on the personal challenge of eating less meat and more plants for one month, the effects surprised her. “My results at the end of the month were amazing. I was lighter on the scale, but more important, I felt healthier and had zero bloat,” she writes in her book The Self-Care Solution: A Year of Becoming Happier, Healthier, and Fitter — One Month at a Time. RELATED: What Is a Flexitarian Diet? Consider this a fun, feel-good diet challenge you can tackle this month — you may just find that this changes how you eat for good. Ready to get started? Here are six tips beginners must know to become a plant-eating pro:
1. Substitute Plants for Animal Products — Don’t Eliminate
If a normal dinner for you looks like a piece of chicken with rice and green beans (or some version thereof), you’ll be sorely disappointed if you simply omit the meat and then eat. “Rather than removing the protein from the plate entirely, substitute it with a plant-based protein, like a legume,” says Taylor Wolfram, a registered dietitian nutritionist in Chicago. Legumes include beans (all kinds), peas, peanuts, lentils, and soybeans and other soy-based foods (like tofu or tempeh). These not only provide protein but are stellar sources of fiber, too, she says.
2. Go Totally Meatless in Favor of Plants Sometimes
Remember, this isn’t about becoming vegetarian (unless you want to!). However, setting parameters for yourself is going to help you stick to the plan while pushing you to try new recipes, dishes, and ingredient combinations, says Wolfram. For instance, she says, declare one day meatless (e.g., meatless Monday), bring vegetarian lunches to work during the week, or decide to eat all breakfasts and lunches meatless (saving meat for dinner). To find the best choice for you, “consider your lifestyle, resources, and eating preferences,” she says. RELATED: 10 Plant-Based Recipes You Can Make in 30 Minutes or Less
3. Cut Out Red Meat to Improve Your Heart Health
If you’re a red meat lover, cutting it out entirely might sound impossibly tough. Dr. Ashton understands. “Red meat is a large part of my diet, and two of my favorite foods to order out, which I do often living in New York City, are short ribs and carne asada,” she writes. And still, she vowed to eliminate red meat entirely for the month. But it was an important item to let go of, as research suggests doing so can make a profound impact on your health. One study published in February 2020 in JAMA Internal Medicine of nearly 30,000 middle-aged adults found that eating two servings of red and processed meat per week increases the risk of heart disease by 3 and 7 percent, respectively. In the end, Ashton calls giving it up “less of a hardship than I expected,” especially since she found delicious alternatives that she’ll continue to eat after the challenge has ended.
4. Stick to Familiar Flavors and Preparations When Making Plant-Based Meals
No need to reinvent the wheel here. Like chicken salad sandwiches? Replace the chicken with mashed chickpeas. Enjoy BBQ? Then slather your favorite sauce on grilled tofu and serve it with grits and collard greens, suggests Wolfram. Into beef chili? Try whipping up a three-bean chili, such as this recipe from the blog Eating by Elaine. Love taco Tuesdays? It’s now lentil taco Tuesdays (sauté lentils with the same spices you typically use or try a recipe, like this one from the blog Peas and Crayons). This tricks your taste buds in a pleasant way. RELATED: 10 Cookbooks Great for Anyone on a Plant-Based Diet
5. Settle on a Few Plant-Based Recipes to Get You Into a New Routine
There can be a learning curve when switching to a new cooking style, but all you need is a few new go-to recipes. “We are all creatures of habit, rotating through a few different recipes day after day,” says Hever. “The best way to ease into this way of eating is to have fun and explore. Find new whole-food, plant-based ingredients and recipes that sound amazing to you.” If it’s a success, add it to your list. If not? Modify it or move on. Even less-than-successful dishes help you understand what plant foods and combinations you love the most, which — above anything else — is what’s going to help you stick to a long-term change.
6. Call the Restaurant Before Ordering In
At many restaurants, it might seem like there are not any vegetarian options to choose from. You can try to get creative by combining side dishes, appetizers, or modifying a dish, says Wolfram. Even better, though, is planning. “Call ahead, explain your dietary needs, and ask if the kitchen is able to prepare something,” she suggests. You might be surprised at their positive reaction. Ultimately, though, if this task is proving to be tough, it might not be the time to eat meatless. “You don’t have to put pressure on yourself so that so much rides on one meal decision,” adds Wolfram. What matters is that you’re making an effort to take small steps toward eating more plants and less meat overall.
