Explore a Vegan Lifestyle and Dine the Plant-Based Way

veggies

If you’ve ever thought about adopting a vegan lifestyle, whether for health-related reasons or because of ethical concerns, eating a strictly plant-based diet takes some thought and planning to ensure that you are receiving all of the nutrition you need.

We talked to Julie Funk, director of community health and wellness services at Chester County Hospital, and asked her to share more about whole food plant-based nutrition and the steps you need to take to dine the plant-based way.

PA Eats: What is whole food plant-based nutrition (WFPBN)?

Julie Funk: This term simply refers to an eating style based on unprocessed foods derived only from plants, or foods that grow in the ground versus foods that come from animals that walk on the ground. It implies the absence of animal products such as meats and dairy products. It is not a “diet” in the sense of a fad or prescribed way in which to eat. It really is about making different choices for everything we put in our mouth.

Green beans

What are the benefits of adopting WFPBN?

The benefits of eating primarily foods from the plant world are that you have eliminated those foods that are associated with many forms of chronic disease. Animal foods contain saturated fat, long understood as a promoter of coronary heart disease. The WFPBN way of eating is plentiful in fiber, antioxidants, phytochemicals and other substances in plants associated with being protective and preventative of a host of disease states such as heart disease, cancer and more.

Eating this kind of diet can get expensive. Any shopping tips if I’m on a budget?

Actually, eating this way need not be expensive at all. Excellent sources of protein include quinoa, tofu (a soy product) and legumes. These are very inexpensive to purchase and cost far less than meats. Buying produce at produce markets where items are fresh and plentiful is the most cost conscious way to go. Many dishes such as hearty bean soups and such can be made in large quantities and frozen for another day, which can help.

Tofu

I’m worried about getting enough nutrients eating this way. Any suggestions for getting enough protein and calcium in my diet?

This is a common question. Where protein is concerned, the need for large amounts is definitely a myth. On average, the protein needed by most people is equivalent to half your weight. For example, a person weighing 140 pounds needs about 70 grams of protein. Though protein needs vary according to needs such as pregnancy, strength training, growth, etc., adequate protein for most people can be achieved if their foods provide at least 10% of their calories as protein. This can be easily met on a WFPBN diet as nearly all foods contain small amounts of protein. Especially good sources include barley, quinoa, chickpeas, lentils, soy milk and tofu, to name only a few sources. Being mixed with grains, spices and other vegetables, this can make delicious and filling meals.

With calcium, how much you absorb is really the more important issue than how much you consume. Vitamin D can help with calcium absorption and can be acquired from vitamin D fortified foods and from sun exposure. Good plant-based sources of calcium include almonds and almond milk, all leafy green vegetables, broccoli, legumes, sweet potatoes and oranges.

Legumes, beans

I’m not sure I can fully adapt to this way of eating all at once. Are there some small steps I can take to ease into it?

Small steps are the way to go when desiring to move in the direction of a plant-based way of eating. There is no need to be abrupt about change, as lasting change comes from small, sustainable steps. Here are a few suggestions:

  • Make one meal a week meatless and increase to more as you feel ready (meatless chili, roasted veggies and pasta, stir fry with tofu, etc.).
  • Fit in vegetables and fruits for snacks (carrots and hummus, oranges, trail mix, homemade oatmeal cookies).
  • Add a salad or a vegetable to lunch and dinner with the goal of at least 5 servings every day to start.
  • Take any favorite recipe and replace the meat with beans or texturized vegetable protein (bean burritos instead of beef burritos, veggie burgers instead of meat burgers, etc.).
  • Try plant milks such as soy or almond in place of cow’s milk.
  • Keep things simple! Something such as rice and beans gently seasoned with herbs and spices is healthy and delicious.

Fruit

How Can Chester County Hospital Help?

Look for Whole Foods shopping tours, plant-based eating seminars and more on the Chester County Hospital online wellness page.

Visit a registered dietitian nutritionist in the hospital’s Outpatient Diabetes and Nutrition Services to plan an individualized approach to your meals that takes into account any chronic health conditions, favorite foods and your degree of readiness to make this change. Appointments can be made by calling (610) 738-2835.

This message brought to you by Chester County Hospital. Part of Penn Medicine, Chester County Hospital has been dedicated to the health and well-being of the people in Chester County and surrounding areas for nearly 125 years.

  • Photo credits, top to bottom: Barn Images, Kaboompics, Ed Williams, Alexandra Whitney, Barn Images