Plant-based menu

[naturelle]

Anyone trying to incorporate more plant-based foods in their menu?  I'm not eliminating all foods of animal origin; just trying to replace sweets with more fruit, vegetables, nuts & seeds, legumes, + whole grains.  Seems like there are a lot of options, but I tend to gravitate toward the sweets.  How about you?

[iMike]

I am researching the benefits of plant-based eating.  I wish I could claim the altruistic reasons and say I was looking into it because of animals and the environment, but my health is at a tipping point.  My cholesterol and triglycerides are high, and while I've managed to keep my blood pressure within acceptable parameters, I am also now pre-diabetic, I'm 120lbs too heavy and I suffer from severe sleep apnea as a result. 

My goal is to eventually be a completely plant-based eater, but I know I'm going to have to get there slowly.  I've been thinking of picking "plant-based days" of the week, like say starting out at two days per week where I consume no animal product at all.  My primary concern isn't taking the weight off too quickly - I didn't put it on quickly so taking it off quickly would do more harm than good.  My primary concern is reversing the pre-diabetes and getting my cholesterol/triglycerides levels under control without having to resort to medications.

As far as animal products go … giving up milk was easy, most yogurt is basically added sugar so it was easy to give that up, and even though I absolutely love ice cream I only eat it on rare occasions.  I think I could even give up meat completely.  Cheese will be the most difficult thing for me!!

[SunsetRunner]

@iMike

Rather than going cold turkey (excuse the pun) drop red meat and go with lean chicken and fish during your transition to a plant based diet, if you wish to go plant all the way. Fatty red meat (burgers minces etc) are a prime cause of your higher cholesterol and triglycerides. Lean chicken and Fish will give you added benefits of healthier nutrients and oils. Include chicken in your salads as you accustom yourself to changing your diet. Trying to switch straight to an all plant based diet may harder to do (but that doesn't mean you can't do it).

Exercise is one of the most important things you can do though if you really want to lower those levels of cholesterol and triglycerides. You don't have to go out and run a marathon, but go for a walk or a bike ride or even a swim each day for at least 45 mins more if you can handle it. It doesn't have to be fast or hard out.

Keep a very accurate food diary (the one included with the fit bit app is good, though it can take a little effort to set it up) Keep track of "Everything" you take in This information is invaluable to your doctor when it comes to helping you stop eating the wrong foods or let you know which foods maybe less useful to you. There are cholesterol lowering spreads out there and although you can't believe all they claim, using them will still be beneficial even if only marginally.

Drink plenty of fluids. If you still want to drink milk then go for the lower fat skim milk or try Oat milk (it really is quite nice, it can be expensive to buy in stores, but you can make it your self with just oats a blender, water and a strainer, you can even flavor it with fruit, look up on google how to make oat or Almond milk at home)

You can get unsweetened yoghurt and put fruit in it to sweeten it up a bit if you like. You also mentioned you like cheese, so do I. here in New Zealand one of our favorite cheeses is one called Edam, it iss nice and creamy and tastes great but it is also 25% less fat than normal cheese, I'm sure if you look around there will be a similar one where you are.

Like you I am pre-diabetic, have sleep apnea and am quite overweight and suffer from severe depression. In November last year I started a walking group by inviting my neighbors via a neighborhood social media forum and there are now 8 or 9 of us that walk each day for around and hour and a half. (after they leave I continue on and do more on my own just because I am trying to avoid a double Knee replacement so I am trying to lose weight as much as I can). 

Going out and meeting up with people to do this has been the hardest thing for me to do as with my depression I never left the house for nearly 12 years, and when I did I did not talk to anyone. Today I just completed my 3rd 10 km walk, half with the group and the other half on my own listening to my music.

So in summary

1. Drop Red meat use fish and chicken

2. Exercise even just 30 to 45 mins to start with is extremely important if you wish to reverse things

3. Use Skim milk or Oat or Almond Milk and look for a lower fat cheese

4. Keep a comprehensive food diary and be aware of everything you take in and the exercise calories you expel

5. The occasional treat is fine, just don't over do it.

6. It is easier if you don't go cold turkey, slowly wean yourself off the meat based diet and go plant if that is your goal, but use white meat to help get you there.

7. Also porridge (oats) are great for lowering cholesterol so have that for breakfast.

[Heather-S]

I'm a vegetarian and have been vegan in the past.  I try to keep dairy to a minimum because I'm lactose intolerant and it makes me sick + bloated.  I don't really like eggs that much, but will have them occasionally.

I love big salads, steamed veggies, rice, potatoes, homemade soups loaded with veggies.  I have a huge sweet tooth.  In order to keep the sweet cravings at bay, I lean towards fruits like apples and strawberries or protein chocolate nut-based milk (non-dairy).  I also love vegan hot chocolate as a treat too.  And berry smoothies are great as well.  

[Daves_Not_Here]

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@naturelle wrote:

Anyone trying to incorporate more plant-based foods in their menu?  I'm not eliminating all foods of animal origin; just trying to replace sweets with more fruit, vegetables, nuts & seeds, legumes, + whole grains.  Seems like there are a lot of options, but I tend to gravitate toward the sweets.  How about you?

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Hi @naturelle - I find the only way I can reduce my cravings for sweets is to eliminate them totally.  Also, I find avoiding breads, potatoes, rice and pasta helps.