Concern for the environment and animal welfare, along with all the potential health benefits, have long been contributing to a substantial rise and interest in plant-based diets. But now, there’s also meat shortages and processing plant shutdowns encouraging more people to explore a vegetarian diet. If you’re thinking about making the change to a more plant-based lifestyle, read on for some things to consider!
The main tenent of being vegetarian is omitting animals and seafood; however, it can have further dietary distinctions. Dairy, eggs or products from animals can be individual ethical choices or preferences to include or exclude in one’s diet. If shifting to plant-based foods for health, eliminating animal protein doesn’t necessarily equate with healthy eating. Remember that the potential health benefits of a vegetarian diet come by way of increased fiber and antioxidants consumed in a whole-foods diet rich in vegetables, legumes, fruits and nuts—not necessarily the faux meats and meat substitutes that have flooded the market.
Performance nutrition coach Erin Sparrold, who works with collegiate teams and individual athletes in the Lehigh Valley, has helped support her clients wishing to shift to a plant-based diet to do so safely and effectively. After understanding their motivation, education is her next step, as helping keep micro- and macronutrients in balance needs to be done well, especially for high-volume athletes. A variety of whole-food sources is a key component in helping one thrive.
But high-performance athlete or not, many of the same principles apply in transitioning to a plant-based diet.
Start Gradually
While some thrive on jumping in head first, Sparrold recommends gradually making the switch to vegetarianism. “Start taking steps into it and build new habits. Transition a couple main meals a week and create a gradual shift,” she says. “It’s always challenging when we change habits, and it can be more challenging than we recognize.” Avoiding becoming overwhelmed can reduce stress and support lasting change.
Test Recipes
In the transition process, it is important to try out recipes! Go online, get some cookbooks and begin building your new recipe box of go-to meals. It is much less overwhelming to try a couple new recipes a week than to overhaul every meal from the jump. Remember: flavor and taste may not be the only deciding factor. Throughout the process, you can see how your body responds to the different ingredients and combinations. Monitor whether you digest them well or not.
Photo by Shelbie Pletz
If cooking isn’t your forte, or you wish to bypass recipe fails and leave it to the experts, Greentruth Organic Plant-Based Kitchen (formerly known as Greenmouth Juice Bar and Cafe) in Easton has been creating 100-percent organic, delectable, whole-health vegetarian foods for over six years. They offer customizable meal plans to make transitioning easy and seamless.
When dining out, avoid the trappings of a simple plant-based “meatless burger” and instead explore different cuisines that are inherently vegetarian-based—like Indian or Thai. Jenny’s Kuali, a popular Malaysian restaurant in Bethlehem, has gained such vegetarian acclaim that owner Jenny Lim has written a cookbook allowing others to create such flavorful dishes.
Watch Out for “Vegetarian Convenience Foods”
The increasing demand for vegetarian foods has also resulted in the influx of convenience plant-based foods, including many mock meat products and other processed products. “Plant based” labels don't always equate to healthy. “The health benefits of a vegetarian diet is in the consumption of a variety of whole foods,” Sparrold says. Many of the packaged products and faux meats can be highly processed and lacking in nutrients. Sparrold recognizes that sometimes convenience wins over having a nutrient shortfall, but she encourages her clients to work on incorporating more whole-food-based protein sources.
Key Nutrient Considerations
Broadening the variety of whole plant-based foods in a vegetarian diet can offer an abundance of micronutrients and antioxidants, but it is important to pay attention to key nutrients that can fall short.
Protein
Amino acids in proteins are the building blocks for a host of mechanisms in the body, including growth and tissue repair. Essential amino acids are ones that the body cannot make on its own and must get from food sources. Individually, most plants do not contain all nine essential amino acids required by the body, so it is important to have a variety of plant sources within your meals throughout the day in order to better ensure you are getting adequate amounts of these essentials. Quinoa, hempseed, buckwheat and blue-green algae are a few sources that do contain all nine essential amino acids.
Being cognizant of how much protein you are getting in each meal is also important. As a general rule for athletes, Sparrold recommends getting around 35 grams of protein per meal. Depending on the sport and training volume, that number may be higher. For the general public, it is around 25 grams per meal or roughly two grams per kilogram.
Essential Fatty Acids
One aspect that can be a challenge is getting enough omega-3s, specifically long-chain omega-3 polyunsaturated fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), in a strictly vegetarian diet. EPA and DHA are found in fatty fish like wild salmon, sardines and mackerel. EPA and DHA have a vital role in practically every cellular function of the body. Plant-based omega-3s are a different fatty acid that is not readily converted in the body to EPA and DHA and can result in a shortfall.
For those unwilling to consume fish oil, Sparrold suggests algae-based supplements that can provide some level of EPA and DHA.
Iron & B Vitamins
Plant-based B vitamins and iron can be less plentiful and absorbable, especially in the case of iron. This is an especially important consideration for women, even after menopause.
Sparrold keeps an eye on those levels if her athletes complain of “heavy legs” when training. Additionally, fatigue, mood and sleep disorders, poor recovery and frequent injuries can be signs that these levels are low. Sparrold says combining iron-rich foods with foods high in vitamin C is one of the ways to help increase the absorption of iron.
Another Option
The term “flexitarian” may be unfamiliar, but perhaps is a great choice for those wishing to move closer to a vegetarian diet without worrying if their macro- and micronutrients are sufficient. Being flexitarian means you consume a mostly vegetarian diet with occasional fish or animal protein. This lifestyle can accomplish the benefits of a higher fiber and antioxidant-rich diet, while helping ensure critical nutrients like omega-3 fatty acids, B vitamins and iron are at good levels.
Special Considerations
If pregnant or trying to conceive, Sparrold recommends flexitarianism to insure essential fatty acids and iron are adequate for healthy fetal development.
For menopausal women, she emphasizes the importance of protein while keeping an eye on iron and B vitamin levels. “As one ages, retaining muscle is a constant fight. Without adequate protein intake, the body will waste muscle,” says Sparrold. “Ensuring adequate protein at each meal helps stave off that muscle loss.” She also notes that as we age, we tend not to absorb nutrients as well, so be mindful.
We each have unique bio-individual needs and listening to your own body is important. “Trying a plant-based diet plan may not be right for your body and should not be viewed as failure,” Sparrold says. “It is important to remember that one size does not fit all. Everyone can benefit from plant-based nutrition and how you go about it is unique to you, remembering if the eating plan is stressful, then it's the wrong plan.”
