Recap from my free Eat to Nourish Masterclass

The top 3 mistakes I see people making (and how to avoid them)...

More and more people are adopting vegan and predominantly plant-based diets. While this is very exciting, it is important that a fully or predominantly plant-based diet is implemented in the right way so that you are not only getting adequate nutrition but are eating in a way that you enjoy, that makes you feel good and that you can carry on with long-term.

Here are some of the top mistakes that I see people making when transitioning to eating more plants and how you can avoid them!

They're simply not eating enough.

You shouldn't be going hungry on a plant-based diet!

This is one of the most common things I see in practice and it results in new plant-based eaters feeling hungry, deprived and is usually what stops them from continuing on with plant-based eating.

Whole plant foods are extremely nutrient dense but they are lower in calories.

When transitioning to eating more plant-based you should expect that you may have to eat larger volumes of food to keep you feeling full and satisfied.

It can take some time to figure out what volumes and combinations of foods work best for you and keep you satiated and not starving half an hour later.

In general, make sure you’re getting a good balance of vegetables, whole grains and plant-based protein at each meal. Protein, fibre and nutrients like vitamins and minerals, all contribute to keeping you feeling satisfied, longer after a meal. Aim for half of your plate 2-3 different vegetables, a quarter of your plate a starch or grain and a quarter of your plate an appropriate portion of plant protein. We will cover how to build a plant-based plate in the next lecture.

Don’t be afraid to eat wholesome and nourishing food!

They're over-relying on heavily processed foods.

Foods like meat alternatives, dairy free cheeses, dairy-free ice creams, vegan friendly baked goods, candies, Oreo's (yes, they're vegan friendly) or chips can certainly have a place in our diet but, they shouldn't be making up the bulk of it.

With 'plant-based' and 'vegan' becoming more main stream there are more plant-based convenience foods on the market than ever before. People generally assume that they are "healthier" than the non plant-based alternatives.

This is what we call a "health-halo".

Just because a product is labeled plant-based or vegan, we assume it is "healthier" for us. Generally though, this isn't the case.

Unlike their whole food counterparts, heavily processed alternatives are (for the most part), are lacking in fibre and full of ingredients like added salt, sugar and additives. Although they can be a great source of plant-based protein, they generally won’t keep you feeling full very long.

If incorporating processed alternatives into your diet, try adding them to whole food meals – for example, 3 bean chilli with veggie ground round, vegetable stir fry with plant-based sausage, veggie burger with grilled vegetables or a side salad.

Remember that the health benefits associated with a plant-based diet are from incorporating more whole plant foods into the diet.

They're taking foods out of their diet without making the appropriate plant-based substitutions.

I say this all the time to clients, a spinach chicken salad with the chicken taken off is not a meal, it's a plate of spinach.

You absolutely need to be making the right plant-based substitutions in order to meet your nutrient and energy needs throughout the day.

The problem that we can run into with eliminating animal foods is that we are often remove the main source of protein and fat, components of a meal that help keep us feeling fuller, longer.

If you remove an animal protein, you must replace it with a concentrated source of plant protein in sufficient quantity. For example, 3/4-1 cup of beans or lentils, 1/2 cup of tofu, tempeh or seitan.

Think about what you can add to your plate to increase the protein, fiber and nutrient content of your meal!

• Legumes, including beans, peas (yellow or green split peas) and lentils
• Tofu, tempeh, seitan
• Whole grains like quinoa, buckwheat or brown rice
• Nuts and seeds

Finding what foods and combination of foods will leaving you feeling your absolute best can take some time, patience and experimentation. Don’t give up!