This January, we're celebrating small, simple changes that are better for you. And for the planet. Perhaps that means a meat-free Monday, or a flexi Friday, or even just having a few more plants on your plate everyday. Whatever the small change is, we're here to make it simple, tasty and easy.
Looking to eat more plants? We've teamed up with leading nutritionist, Sian Porter, to explore the benefits of plant-based eating and get her top tips on how to make simple, everyday swaps.
Studies have shown that eating more plant-based foods, including more fruit, vegetables and wholegrains, and reducing red and processed meat consumption, can not only help the environment but your health too. Eating plant-based is healthy, balanced and tasty if you include a variety of ingredients that provide a range of nutrients and if you make suitable healthy choices. It’s worth remembering though, any healthy diet depends on which foods and drinks are included, how often they’re consumed and in what amounts. It’s best to minimise foods that are high in salts, saturated fats and added sugars, and look to eat mostly minimally processed plant-based foods and foods you have prepared.
EASY WAYS TO EAT MORE PLANTS:
- Simply swap like for like to make classic meat dishes plant-based. For example, in dishes where you would use mince such as Bolognese or shepherd’s pie use lentils instead, chickpeas make an excellent alternative for chicken in meals such as curries.
- Don’t go straight for the processed ‘fake meat’ options as these can be high in saturated fats and salt. Instead, use lentils, beans and wholegrains to make delicious plant-based meals, and save time by using pre-cooked pouches such as Merchant Gourmet Puy Lentils.
- To make sure you’re getting enough protein, include wholegrain ingredients such as quinoa, wheat berries, brown rice, beans, lentils, nuts, seeds, soya, or tofu.
- A variety of protein foods should be spread throughout the day and included at each meal and snack. For example, fortified soya yogurt and wholegrains at breakfast, baked potatoes topped with flavoured lentils for lunch, a tofu and mushroom vegetable stir fry with mixed grains for an evening meal, and a handful of seeds and nuts as a snack alongside fruit and vegetables.
- If you are including more plant-based food you’ll be increasing your fibre intake too which is a real positive for your health. Increase these foods gradually over several days and weeks so your digestive system has time to adjust and drink plenty of water as well.
