How to go plant-based

Physicians Committee for Responsible Medicine "Power Plate"

PCRM “Power Plate”

We are creatures of habit. Our busy lifestyles center around routines; we buy the same foods from the same grocery store, prepare the same meals every week and eat out at the same restaurants. This can make changing your eating habits difficult. The Vegan Society has some great information on how to go vegan. We have also created some suggestions to help you on your way:

  1. Go at your own pace. The first step in changing your eating habits is to change the way you think about food, the kinds of foods you purchase, and types of meals you prepare. Some people prefer the “all or nothing” approach and convert overnight, while others slowly incorporate new recipes into their meal planning.
  2. Try new foods. Just because you are eating vegan, doesn’t mean you are eating healthy. Incorporating a variety of different kinds of fruits, veggies, whole grains and legumes is vital to ensuring you are getting the essential nutrients your body needs. Use the PCRM Power Plate as a guide. At your next health check up, ask your doctor to have your nutrient levels checked. It is a simple blood test that will help you make sure you are getting all the nutrients your body needs.
  3. Buy organic non-GMO foods.  Reduce your exposure to harmful pesticides and genetically-modified organisms by buying USDA certified organic produce and foods whenever possible. View the extra cost, if any, as insurance against future health issues. Visit your local farmers’ market and get to know the organic suppliers or those who may not yet be certified (a lengthy and costly process) but are not using pesticides. Check out the Environmental Working Group’s list of 48 fruits and vegetables that tested positive for pesticide residue. If you are concerned about the cost of eating exclusively organic, read Good Housekeeping’s article “Clean 15: Foods You Don’t Have to Buy Organic“. This article will help you determine when buying non-organic is reasonably safe. Another great resource is the book Good Clean Food: Shopping smart to avoid GMOs, rBGH, and products that may cause cancer and other diseases, written by Samuel Epstien, MD and Beth Leibson.
  4. Remember the 80/20 Rule. One of the biggest problems with the Western American Diet is that our diet is very acidic. Starches, sugar, meat, dairy and processed foods are all very acidic and contribute to creating an environment in our bodies that supports disease. When people first begin to go vegan they tend to substitute meat and dairy with pastas, grains and sugar (all acidic). To maintain a healthy alkaline pH (6.5 – 7.25) we need to balance our food intake with 80% alkaline and only 20% acidic foods. Make sure your plate at each meal contains 80% alkaline plant foods. Our Low Glycemic Alkaline Food List  focuses on the most alkaline plant-based foods for the purpose of healing cancer. However, there are many more alkaline foods. The best rule of thumb is choosing natural foods low in sugar and carbohydrate to fill that 80%. The Alkaline Sisters’ website provides a chart that lists the pH of different foods.
  5. Plan your meals ahead. One of the biggest challenges when changing your eating habits is finding something to eat when you are most hungry. By planning your meals ahead you guarantee having something to eat available when needed, making you less likely to reach for “old habit” foods. As I create a menu of the meals for the week, I make my shopping list. This ensures that I will have on hand everything I need. It also takes the guess work out of “what’s for dinner”.
  6. Take a Vitamin B12 supplement. B12 is a water-soluble vitamin that according to the National Institutes of Health is “required for proper red blood cell formation, neurological function and DNA synthesis.”  It is found primarily in animal products. Although you can get vitamin B12 from fortified cereals and nutritional yeast, it’s best to take a multivitamin containing B12 or a B12 supplement. However, it is always a good idea to consult your doctor before taking any supplements/vitamins.
  7. Check out our resources. Our website contains valuable Resources and delicious Recipes to help you on your way. You can also learn How to set up your pantry or keep up to date on the latest vegan news by following our Blog.
  8. Explore new restaurants. More than ever, vegan and vegan-friendly restaurants are cropping up all over the world, especially in major metropolitan areas. Chefs are often very accommodating if asked to alter a menu item or prepare a vegan entree. When in a non-vegan restaurant, be sure to ask the waiter or waitress how soup is made (veg or chicken stock, for instance) or the ingredients in other dishes you may be considering. HappyCow is a great resource to help you find vegan restaurants in your area or while you are traveling.
  9. Don’t give up. It can take time to change old habits and develop a new repertoire of meals. Be patient with yourself and your family as you make the shift to healthier living.
  10. Have fun! Enjoy the process of discovering a new and healthy way to eat.