October is Vegetarian Awareness Month, and it’s time to ponder the environmental and health benefits of eating a plant-based diet.
Vegetarians have a lower rate of coronary heart disease, hypertension, diabetes, colorectal cancer and obesity, according to research. In addition, vegetarians (including vegans) have a 30 percent lower carbon footprint, compared to non-vegetarians. And that’s not even counting the impact you can make on other environmental issues by eating fewer animal foods, such as less water usage, deforestation and manure production.
With so many reasons to eat more plants and fewer animals for your health and the health of the planet, this month is the perfect time to take my vegetarian challenge. Namely, for at least two weeks in October, try eating just plant-based foods. What have you got to lose — besides a few pounds? To take the plunge, follow my six-step plan.
[See: 7 Reasons to Choose a Plant-Based Diet.]
1. Get prepared. Don’t just wake up on Monday morning and try to go vegetarian “cold turkey.” You’ll need to do a little planning. First, make sure you are mentally prepared by informing your friends and family, so they can support you. Then, you’ll want to make sure you stock your pantry with delicious, plant-based foods, and maybe even write out a menu of plant-based meals for your week.
2. Shop right. Stock your pantry and fridge with the following ingredients, because they are the foundation of a healthy vegetarian diet. While your best off eating whole, minimally processed plant foods, it doesn’t hurt to buy a few prepared foods as well to help you kick start your challenge.
— Pulses: dried and canned beans, lentils and dried peas
— Whole grains: oats, farro, quinoa, brown rice, sorghum, millet, spelt and whole-grain breads, pasta and cereal
— Nuts and seeds: peanuts, pistachios, almonds, walnuts, almonds, sunflower seeds, hemp seeds, flax seeds, chia seeds, pumpkin seeds, as well as nut butters
— Produce: seasonal fruits, vegetables and greens, and canned and frozen versions of produce that’s out of season
— Plant proteins: fortified soy milk and yogurt, tofu, tempeh, seitan
— Prepared foods: veggie burgers, veggie bacon and faux meats
[See: 11 Healthy Veggie Recipes That Prove Slow Cookers Are for More Than Meat.]
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3. Eat plants. Once you have the key elements of your plant-based diet in your kitchen, you can start enjoying them at every meal, and for snacks.
— Breakfast: Try whole-grain porridge with seasonal fruit (or even vegetables) and nuts; whole-grain waffles or pancakes with seeds and fruit; or toast with nut butter and fruit.
— Lunch: Pack an entree salad with beans and veggies or a thermos of veggie chili with whole-grain crackers.
— Dinner: Enjoy simmered beans and rice with a salad; homemade lentil patties with potatoes and sauteed vegetables; or a tofu vegetable stir-fry with whole grains.
— Snacks: Nibble on hummus with snow peas, a handful of nuts and raisins or whole fruit.
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4. Get cooking. Budget a little extra time in your schedule to try a few new vegetarian recipes each week. Pick up a vegetarian cookbook, such as “Plenty: Vibrant Vegetable Recipes from London’s Ottolenghi;” “Vegetarian Cooking for Everyone;” or my book, “Plant-Powered for Life.” Also, visit vegetarian blogs and websites, such as Oh She Glows, Oldways Vegetarian Network or Delish Knowledge. But remember, plant-based cooking doesn’t have to be complicated. It can be as easy as black bean tacos with assorted vegetables or a whole-grain pita sandwich with hummus.
5. Dine Out. Plan to eat out at least a couple of times during your two-week challenge. You’ll discover a whole world of delicious plant-based options offered by restaurants. Most have at least one vegetarian item on the menu, and chefs have fallen in love with plants in recent years. Try ethnic eateries for flavorful choices, such as Indian, Vietnamese and Ethiopian fare. Check out the menu of restaurants before you visit them, so you know your options in advance.
[See: Top 5 Plant-Based Diets.]
6. Evaluate Your Success. Once your two-week challenge is over, ask yourself a few questions: How do I feel now? Was it difficult? Was it fun and delicious? Where do I want to go from here? You may decide that you love how you feel, and you’d like to keep up the momentum. Or you may conclude you’re not ready to take the all-or-nothing approach, but want to make a serious effort to eat more plants and fewer animals. In the end, that’s what really matters.
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Take a Two-Week Vegetarian Challenge originally appeared on usnews.com
