You’ve surely heard by now about the harmful effects of eating loads of animal products, and may be considering a plant-based diet for optimal health. That’s a good idea since it’s clear that a diet rich in plant-based foods is the champion of diets when it comes to health, disease prevention and vitality.
[See: 7 Reasons to Choose a Plant-Based Diet.]
Still, adopting any new eating pattern — even a very healthy one — can be unhealthy if undertaken the wrong way. Here are six common mistakes people make when switching to a plant-based diet — and how to make sure you don’t fall victim to them too:
1. Your plate is unbalanced.
Sure, French fries and Fritos are technically vegan (one pretty restrictive type of plant-based diet), but a diet full of those foods isn’t exactly healthy. Make sure you focus on consuming these four main food groups: vegetables, fruits, legumes and grains. The goal is to fill your plate with nutritious meals, not fill yourself with empty calories or processed foods in place of animal products. Try, for example, swapping beef for portobello mushrooms in your next red sauce to get a healthy dose of protein, fiber and antioxidants — without the saturated fat and cholesterol.
2. You don’t eat enough calories.
When adopting a true plant-based diet, you will naturally be eating fewer calories, so it is important to be sure to eat enough food. But remember: It’s not just about the number of calories that matters — the quality of the calories you put in your body matters too. Eliminating animal products requires an increased focus on the most nutrient-dense foods. If you begin to feel lethargic or experience rapid weight loss, increase your caloric intake by incorporating more high-calorie foods like grains, seeds and nuts.
[See: Your Plant-Based Diet Needs These 10 Foods.]
3. You obsess over protein.
Popular literature seems to raise unnecessary concern regarding getting enough protein. But it’s fairly easy to get all the macronutrients you need on a properly structured plant-based diet. In fact, a serving of vegetables like tomatoes, peppers and onions is 25 percent protein. Quinoa contains 18 percent and beans as much as 27 percent protein. Dark leafy greens average 35 to 50 percent protein. Try tossing some chickpeas, sunflower seeds or edamame on your salad instead of your usual roasted turkey or chicken and your protein needs will be covered.
4. You don’t take advantage of the seasons.
When your plate changes shades with the seasons, it ensures a wide range of vitamins and minerals in your diet. Eating grapefruit in February will provide you with vitamin C and potassium, while roasting Brussels sprouts in the fall will provide vitamin A and folate. It may seem overwhelming to try new foods, so start small by introducing one new vegetable or grain each week. For example, try experimenting with some less familiar grains such as barley and farrow as a base for your next stir-fry. Joining a local farm share is also a great way to incorporate a variety of fruits and vegetables, since you will receive whatever is being harvested.
5. You attach yourself to a label.
Identifying yourself as ” vegetarian,” “pescatarian” or “vegan” creates an idea of restriction and elicits social pressure around eating habits. Part of having a healthy relationship with food is being able to enjoy it without guilt. It can be very empowering to simply decide that you are moving toward a more whole food, plant-based way of eating and focus on all the delicious foods you can eat, rather than the foods you are omitting. When there are no “forbidden” foods, it eliminates anxiety that can often lead to unhealthy choices. Approaching any dietary changes with the mindset of abundance rather than deprivation is your best bet for maintaining a healthy diet and getting the nutrients you need to feel your best.
[See: How to Make Healthful Dietary Changes Last a Lifetime.]
6. You don’t consider supplementation.
When limiting or avoiding animal products, B12 supplementation is often a good idea. Vitamin D, however, can be a concern among many people regardless of diet because of lack of sunshine exposure. Talk to your doctor or a nutritionist to determine what and how much, if any, supplementation is appropriate for you.
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