Addressing the 5 concerns of a whole food plant-based diet

Addressing the 5 concerns of a whole food plant-based diet

Clearly, we are passionate about plant-based foods and nutrition, but adopting this way of eating can can be challenging for a number of reasons. Here are some common concerns we hear, and our answers to them.

1. How do I only eat plants?

Some people may not know how to properly plan and prepare meals that are based on whole, plant-based foods. Check out our easy and delicious recipes, as well as our comforting meals cookbook. We also organise regular plant-based cooking workshops where you will learn all about plant-based cooking and receive a recipe booklet with everything you made. Check the next dates here. For delicious and quick plant-based lunches, check out our guide on how to make the perfect bowl.

2. How do I handle the social pressure?

Eating a plant-based diet can be difficult if the people around you don't follow the same diet or don't understand it. It can be tough to stick to your dietary choices when friends and family are eating differently. We like to address this concern by having friends and family try some super yummy plant-based food (make them a recipe!), remain positive, and offer to teach them a few things about plant-based diets. 

3. Will I get enough nutrients?

Some of you may have concerns about not consuming enough essential nutrients on a plant-based diet, especially protein.
It is absolutely possible to consume enough protein on a plant-based diet, but it does require some planning and attention to ensure that you are consuming enough of the right types of protein.
Protein is an essential nutrient that is important for growth and repair of body tissues, and for maintaining good health. It is made up of amino acids, some of which our body can produce and others that must be obtained through diet.
There are many plant-based protein sources that provide your body with complete proteins. For example, quinoa, soy, hemp seeds, and chia seeds, are all complete plant-based proteins. In general, it's important to mix different plant-based protein sources to make up for the lacking amino acids in each source to get a complete protein.
Adequate protein intake on a plant-based diet can be achieved through a variety of plant-based foods, including:
  • Legumes (beans, lentils, peas)
  • Whole grains (quinoa, oats, barley)
  • Nuts and seeds (almonds, chia seeds, pumpkin seeds)
  • Tofu, tempeh and other soy-based products
  • Green vegetables (spinach, broccoli, kale)
It's also important to note that protein requirements vary depending on the individual, their age, sex, and activity level. Consulting a registered dietitian or a healthcare professional to determine the appropriate amount of protein needed in a diet will be helpful.

4. Will I get enough variety?

Eating the same foods repeatedly can make your diet feel monotonous, and this can cause a lack of motivation and adherence. That's why at Eat by Alex, on of our core belief is to use as many different ingredients as possible. How? By using many:
  • seasonal vegetables & fruits
  • different herbs & spices
  • using a different grain every day or every other day 
  • using different nuts & seeds for each different meal. For example almonds for breakfast, toasted cashews on your lunch, hazelnuts as a snack, blended pine nuts instead of parmesan
  • different sweeteners like maple syrup, dates, agave, birnel and coconut sugar
  • as many different sources of fat & oils like olive oil, coconut oil, avocado oil, sunflower oil and cacao butter oil


5. Isn't it expensive?

Eating a whole food plant-based diet can seem more expensive than a processed one.
But in general, whole plant-based foods such as fruits, vegetables, whole grains, legumes, and nuts tend to be less expensive than highly processed foods that are high in added sugars, saturated fats, and sodium. They also tend to be less expensive than animal-based products such as meat, fish, and dairy. Cans of lentils, chickpeas, and beans are far more affordable than a package of chicken. 
It is worth noting that eating a whole food, plant-based diet can also lead to savings on healthcare costs in the long run, as it is associated with a lower risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer.

Conclusion on transitioning to a whole food and plant-based diet

We believe that with proper education, meal planning and preparation, it's possible to overcome these challenges and to follow a healthy whole foods, plant-based diet. As with any lifestyle change, it takes time and effort to adjust to new habits and to learn new ways of cooking, but it can be done. 

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