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Choose plant - Plant-based guide

A guide all about choosing a plant-based diet. Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/soundroll/the-incident License code: HZYMHVRTIY0HZWHV

A guide all about choosing a plant-based diet.

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WELCOME TO OUR PLANT-BASED GUIDE<br />

A <strong>plant</strong>-<strong>based</strong> diet offers you a chance to explore all<br />

the delicious meals you can create while causing as little<br />

harm as possible to your body, to animals,<br />

and to the planet.<br />

But it can be tricky to know where to start!<br />

Is “<strong>plant</strong>-<strong>based</strong>” different from “vegan” or “vegetarian?”<br />

Do you have to cut out animal products entirely?<br />

This <strong>Plant</strong>-Based <strong>guide</strong>,<br />

is here to help answer<br />

all those questions,<br />

and more.<br />

What is a <strong>plant</strong>-<strong>based</strong> diet?<br />

Why are people choosing to switch to a <strong>plant</strong>-<strong>based</strong> diet?<br />

How to start a <strong>plant</strong>-<strong>based</strong> diet.<br />

Simple <strong>plant</strong>-<strong>based</strong> recipes you’ll love.<br />

Sources


The five essential food groups<br />

Fruits and vegetables:<br />

A good rule to live by is that you<br />

can never eat too many veggies! Try<br />

to incorporate at least one fruit or<br />

veggie into every meal.<br />

Whole grains<br />

Whether its oatmeal topped with<br />

fruit, a sandwich on whole-grain<br />

bread, or a rice bowl, grains make a<br />

fantastic (and filling) base for<br />

breakfast, lunch, and dinner.<br />

Nuts and seeds<br />

These nutritional powerhouses<br />

aren’t just for snacking—they’ll give<br />

any meal a boost of flavour, texture,<br />

and healthfulness.<br />

Legumes<br />

Packed with protein and essential<br />

nutrients, legumes such as beans,<br />

lentils, and chickpeas will keep your<br />

belly full and your body nourished.<br />

Healthy fats<br />

From avocados to olive oil, omega-3<br />

fats are delicious, nutritious, and<br />

essential for healthy brain function.<br />

As a bonus, they make every meal<br />

rich and satisfying.<br />

What is a <strong>plant</strong>-<strong>based</strong><br />

diet?<br />

The first thing to know about a <strong>plant</strong>-<strong>based</strong> diet<br />

is this: It’s a diet centred around <strong>plant</strong>s. Rather<br />

than focusing on what you can’t eat, a <strong>plant</strong>-<strong>based</strong><br />

diet focuses on what you can—remember that<br />

the point of a <strong>plant</strong>-<strong>based</strong> diet isn’t to limit or<br />

restrict yourself, it’s to explore new ideas around<br />

what you put on your plate.<br />

A <strong>plant</strong>-<strong>based</strong> diet is any diet that focuses around<br />

foods derived from <strong>plant</strong> sources. This can<br />

include fruit, vegetables, grains, pulses, legumes,<br />

nuts and meat substitutes such as soy products.<br />

People often have different interpretations of<br />

what ‘<strong>plant</strong>-<strong>based</strong>’ eating looks like. Some people<br />

still include small amounts of animal products<br />

such as meat and fish, while focusing mainly on<br />

vegetarian foods – this is referred to as a semivegetarian<br />

or flexitarian diet. Plans that cut out<br />

meat but still include fish are referred to as<br />

pescatarian diets. People who don’t eat meat or<br />

fish but still include dairy and eggs are referred<br />

to as vegetarian, while those who cut out any<br />

animal derived products, including dairy, eggs,<br />

honey and gelatin are referred to as vegan, and<br />

often those following a vegan diet will also follow<br />

a vegan lifestyle ie. they don’t usually use any<br />

animal-<strong>based</strong> products like leather or wool.<br />

<strong>Plant</strong>-<strong>based</strong> diets including vegan diets can<br />

be healthy, as long as they are balanced and<br />

nutritionally adequate. To build a well-balanced<br />

<strong>plant</strong>-<strong>based</strong> meal, try to include each of the five<br />

food groups.<br />

4 5


Why are people<br />

choosing to switch to a<br />

<strong>plant</strong>-<strong>based</strong> diet?<br />

Help fight climate change<br />

Experts agree that reducing global<br />

warming and greenhouse gas emissions,<br />

is achievable, but it will require<br />

governments, businesses, and individuals to make<br />

big changes.<br />

The Paris Agreement was the first legally<br />

binding, global climate change agreement and<br />

was put in place at the Paris Climate Conference<br />

(COP21) in December 2015. This agreement set<br />

out a global framework to limit global warming<br />

to well below 2°C. (European Commission, 2021)<br />

If we are able to achieve this goal and defy the<br />

heavily stacked odds and limit global warming to<br />

2 degrees we will already be living in a world that<br />

is far less hospitable as the one we know:<br />

brought the Rivers Po, Rhine and Loire to<br />

historic lows – will be the annual norm.<br />

• Human mortality will dramatically increase<br />

because of heat waves, floods, and droughts.<br />

• There will be rampant increases in asthma<br />

and other respiratory illnesses. The number<br />

of people at risk of malaria will increase by<br />

several hundred million.<br />

• Four hundred million people will suffer from<br />

water scarcity.<br />

• Warmer oceans will irreparably damage 99<br />

percent of coral reefs, disrupting ecosystems<br />

for nine million species.<br />

• Half of all animal species will face extinction.<br />

• A total of 60 % of all <strong>plant</strong> species will face<br />

extinction.<br />

• Wheat yields will be reduced by 12 percent,<br />

rice by 6.4 percent, maize by 17.8 percent,<br />

and soybeans by 6.2 percent.<br />

But what is the solution?<br />

Research shows the four highest-impact things<br />

you can do to tackle climate change are to:<br />

1. Avoid air travel<br />

2. Live car-free<br />

3. Have fewer children<br />

4. Eat a <strong>plant</strong>-<strong>based</strong> diet<br />

Of these, only <strong>plant</strong>-<strong>based</strong> eating will immediately<br />

have an impact on reducing the most urgently<br />

important greenhouse gases, methane and<br />

Researchers at the Worldwatch<br />

Institute estimated that<br />

livestock are responsible for<br />

51% of annual global emissions<br />

– more than all cars, planes,<br />

buildings, power <strong>plant</strong>s, and<br />

industry combined.<br />

atmosphere and animal agriculture is responsible<br />

for 37% of methane emissions and 65% of nitrous<br />

oxide emissions.<br />

Methane emissions: as they digest food, cattle,<br />

goats and sheep produce a significant amount of<br />

methane by belching and farting, which results<br />

in livestock being the leading source of methane<br />

emissions.<br />

Nitrous oxide emissions: livestock is the leading<br />

source of this greenhouse gas, which is produced<br />

by animal urine, manure and the fertilisers being<br />

used for growing feed crops.<br />

We cannot make a difference<br />

against climate change without<br />

addressing animal agriculture.<br />

• Sea levels will rise by 1.6 feet, flooding<br />

coastlines across the globe. 143 million people<br />

are projected to become climate migrants.<br />

• Armed conflict will increase by an estimated<br />

40% because of climate change.<br />

• Greenland will tip into irreversible melt.<br />

• Between 20 and 40% of the Amazon will be<br />

destroyed.<br />

• Global GDP per capita will drop by an<br />

estimated 13 percent.<br />

We are pumping greenhouse gases into the<br />

atmosphere at a rate that exceeds Earth’s ability<br />

to regulate them and this needs to be urgently<br />

addressed.<br />

We know we have to do something but without<br />

identifying the thing that we have to do, we<br />

cannot decide to do it and get started.<br />

nitrous oxide. Switching to <strong>plant</strong>-<strong>based</strong> diet has<br />

the potential to reduce diet-related greenhouse<br />

gas emissions by 49%. And while it’s easy to feel<br />

powerless in the face of climate change, science<br />

shows that we can make a difference.<br />

Deforestation<br />

About 80% of deforestation occurs clearing<br />

land for crops for livestock and grazing and the<br />

cutting and burning of forests is responsible for<br />

at least 15% of global greenhouse gases per year.<br />

6<br />

• The European heat wave of 2003 – which<br />

cost more than seventy thousand lives and<br />

thirteen billion euros in crop losses and<br />

Greenhouse gases<br />

Methane and nitrous oxide are the second and<br />

third most prevalent greenhouse gases in the<br />

7


Pounds of CO2 associated with a serving of each food:


Supporting your health<br />

Lucky for you, the foods that are better<br />

for animals and the environment—whole<br />

grains, veggies, fruits, legumes—are also<br />

better for your own health. Here are some of the<br />

health benefits you can expect:<br />

Improve the lives of animals<br />

By refusing to eat animal products, you’re sending<br />

a powerful message to the food supply chain.<br />

Just a few years ago, restaurants rarely had vegan<br />

options. Now, some of the biggest chains (Burger<br />

King, Kentucky Fried Chicken, and more) have<br />

<strong>plant</strong>s on the menu. Every purchase decision<br />

influences demand, which ultimately impacts<br />

supply—resulting in fewer animals being raised<br />

to suffer on factory farms.<br />

Reduced risk of heart disease:<br />

In 2019, a review of 99 different studies found<br />

that a whole-food, <strong>plant</strong>-<strong>based</strong> diet is associated<br />

with a significantly lower risk of<br />

the disease—and can even help<br />

reverse it.<br />

Reduced risk of type-2 diabetes:<br />

Eating whole <strong>plant</strong> foods can also<br />

reduce the risk of type-2 diabetes,<br />

and can lead to better outcomes<br />

for those already fighting the<br />

disease.<br />

What you don’t eat: can also harm your health.<br />

Diets low in nuts, seeds, seafood, fruits and<br />

vegetables can also make your health risks go up.<br />

People who eat diets high<br />

in animal protein are four times<br />

as likely to die of cancer as those<br />

who eat diets low in animal<br />

protein are.<br />

10<br />

11


How to start a <strong>plant</strong><strong>based</strong><br />

diet<br />

There are a few different ways to get started.<br />

One option is to focus on incorporating more<br />

<strong>plant</strong>-<strong>based</strong> foods into your diet, like veggies and<br />

whole grains. As you increase your consumption<br />

of <strong>plant</strong>s—you’ll find that you naturally reduce<br />

your consumption of meat, dairy, and eggs.<br />

Or (and this is easiest for some people) you can<br />

focus on cutting out all animal products entirely.<br />

There’s no “right” way to go <strong>plant</strong>-<strong>based</strong>—the<br />

best way to do it is the way that’s easiest and<br />

most sustainable for you. Here are some tips for<br />

how to begin—and stick to—a <strong>plant</strong>-<strong>based</strong> diet.<br />

12<br />

Try Meatless Mondays<br />

If going 100% <strong>plant</strong>-<strong>based</strong> feels overwhelming at<br />

the start, try doing it just one day of the week—<br />

like Monday! As you explore new meals and<br />

recipes, you might be able to gradually go <strong>plant</strong><strong>based</strong><br />

other days of the week, too.<br />

Supplement with B12<br />

While you’ll get plenty of protein, iron, and other<br />

essential nutrients from a <strong>plant</strong>-<strong>based</strong> diet, B12<br />

is the only one that can be difficult to get from<br />

<strong>plant</strong>-<strong>based</strong> sources alone. To ensure you have<br />

plenty of energy, we recommend taking a B12<br />

supplement.<br />

Explore <strong>plant</strong>-<strong>based</strong> proteins<br />

When you’re used to creating meals around<br />

an animal-<strong>based</strong> protein (like a hamburger,<br />

sandwich meat, or scrambled eggs), it might<br />

seem challenging to change your routine. Never<br />

fear—there are <strong>plant</strong>-<strong>based</strong> versions of all those<br />

foods! <strong>Plant</strong>-<strong>based</strong> meats can be a convenient<br />

way to reduce your meat consumption while still<br />

enjoying the familiar foods you’re used to.<br />

Don’t replace one meat with another<br />

Many well-meaning people opt for an eggheavy<br />

vegetarian diet, or replace their red meat<br />

consumption with chicken or fish. Unfortunately,<br />

this can end up harming animals more than it<br />

helps. To make the most positive impact, try<br />

cutting back on all animal products equally, rather<br />

than swapping one for another.<br />

Indulge your cravings<br />

Most importantly, the key to sticking with a <strong>plant</strong><strong>based</strong><br />

diet is to make sure you enjoy your meals.<br />

If you’re craving meat-<strong>based</strong> “comfort food,” you<br />

might just be craving something rich, salty, and<br />

indulgent—and there are plenty of vegan meals<br />

to satisfy that craving!<br />

Try a <strong>plant</strong>-<strong>based</strong> breakfast and lunch<br />

Not eating animal products for breakfast and<br />

lunch would save 1.3 metric tons of your carbon<br />

footprint per year. Not a bad starting point if<br />

you don’t want to go 100% <strong>plant</strong>-<strong>based</strong>.<br />

13


Improve the lives of animals<br />

By refusing to eat animal products, you’re sending<br />

a powerful message to the food supply chain.<br />

Just a few years ago, restaurants rarely had vegan<br />

options. Now, some of the biggest chains (Burger<br />

King, Kentucky Fried Chicken, and more) have<br />

<strong>plant</strong>s on the menu. Every purchase decision<br />

influences demand, which ultimately impacts<br />

supply—resulting in fewer animals being raised<br />

to suffer on factory farms.


Simple <strong>plant</strong>-<strong>based</strong><br />

recipe ideas you’ll love<br />

Here you will find some great <strong>plant</strong>-<strong>based</strong><br />

dish ideas to inspire you. There are countless<br />

cookbooks, websites and blogs out there, with<br />

recipes and ideas, so have fun exploring and<br />

trying some new dishes.<br />

Buddha Bowls<br />

These colourful bowls, packed with <strong>plant</strong>-<strong>based</strong><br />

goodness like grains, legumes, steamed and raw<br />

veggies, and flavorful sauces are tasty, quick and<br />

easy to make. Try combining cozy roasted sweet<br />

potatoes, chickpeas, and brown rice to make your<br />

bowl hearty and satisfying. Rounded out with<br />

kale, radishes, carrots, and cabbage, but all sorts<br />

of veggies would work here. Experiment with<br />

roasted cauliflower, broccoli, or butternut squash!<br />

Finish a buddha bowl with tahini, peanut sauce,<br />

lemon vinaigrette, a dressing, hummus, or drizzles<br />

of sesame oil, soy sauce or tamari.<br />

Adzuki Bean Bowls<br />

Never tried adzuki beans? Learn how to cook<br />

them for this tasty grain bowl recipe! And don’t<br />

worry, if you can’t find them, black beans work<br />

here too.<br />

Veggie Burger<br />

This <strong>plant</strong>-<strong>based</strong> burger is hearty, savoury, smoky,<br />

and satisfying. Oh, and it’s grill-able too!<br />

Instead of making a bean-<strong>based</strong> burger, you can<br />

try ingredients such as shiitake and portobello<br />

mushrooms, which give the meatless burgers a<br />

wonderful hearty texture and umami-rich flavor.<br />

And don’t forget you can easily experiment<br />

with giving some of your own favorite recipes a<br />

<strong>plant</strong>-<strong>based</strong> makeover. Replace the meat in your<br />

favorite chili with beans or lentils, cook up some<br />

wonderful veggie burgers, or make vegetables the<br />

star attraction in that stir fry instead of chicken.<br />

Kimchi Brown Rice Bliss Bowls<br />

Savoury grilled tempeh, kimchi, and peanut sauce<br />

pack this type of dish with bold flavour. Piled<br />

high with crunchy, creamy, savoury, and spicy<br />

components, these hearty bowls are healthy,<br />

satisfying, and (most importantly) fun to eat!<br />

Cauliflower Rice Kimchi Bowls<br />

Bowls of cauliflower rice topped with tofu,<br />

veggies, kimchi, and creamy coconut sauce make a<br />

fun, healthy weeknight dinner.<br />

Cauliflower rice acts as the base of this grain-free<br />

grain bowl. It’s light and fresh, but baked tofu,<br />

shiitake mushrooms, and a coconut-ginger-lime<br />

sauce make it flavourful and satisfying.<br />

Crispy Baked Falafel<br />

Falafela are fried balls of ground chickpeas or<br />

fava beans seasoned with herbs like parsley and<br />

cilantro and spices like coriander and cumin. Take<br />

one bite of this crispy baked falafel, and you’ll<br />

immediately go back for another. Decked out<br />

with pickled onions, tahini sauce, fresh herbs, and<br />

veggies, it’s an unbeatable <strong>plant</strong>-<strong>based</strong> meal.<br />

16<br />

To find the full recipes and for further<br />

inspiration visit www.loveandlemons.com/<br />

<strong>plant</strong>-<strong>based</strong>-recipes/<br />

17


Sources<br />

Page 2:<br />

The four highest impact things: Wynes and Nicholas “Climate<br />

Mitigation Gap”.<br />

Page 6:<br />

UK Climate Change Conference, UK 2021<br />

”Livestock (like automobiles) are” Goodland and Anhang.<br />

“Livestock and Climate Change, 12.”<br />

About 80 percent of deforestation: Food and Agriculture<br />

Organisation of the United Nations, “Deforestation Causes<br />

Global Warming, “<br />

Animal agriculture is responsible: Steinfeld et al., Livestock’s<br />

Long Shadow.<br />

Page 7:<br />

We are the weather, saving the planet begins at breakfast.<br />

Jonathan Safron Foer. Penguin 2020. Pages 58-59.<br />

https://www.worldanimalprotection.org/latest/news/141-<br />

trillion-cow-burps-and-237-billion-cowpats-damaging-planet-<br />

daily?_ga=2.171312864.1368675991.1705182190-<br />

749599825.1705182190 (accessed 14 Jan 2024)<br />

Page 9:<br />

Centre for Sustainable Systems “Carbon Footprint Factsheet”<br />

Page 10:<br />

https://thehumaneleague.org/article/<strong>plant</strong>-<strong>based</strong>-dietfor-beginners#:~:text=Reduced%20risk%20of%20<br />

type%2D2,performance%20on%20all%20cognitive%20tasks.<br />

(Accessed December 2023)<br />

Page 11:<br />

We are the weather, saving the planet begins at breakfast.<br />

Jonathan Safron Foer. Penguin 2020. Page 101.<br />

18<br />

Produced by<br />

Elizabeth Vessey,<br />

2024


Choosing a <strong>plant</strong>-<strong>based</strong> diet, will not only be the<br />

most impactful thing you can do against climate<br />

change, it will also be good for your health and<br />

save animals.<br />

Sound too good to be true?<br />

<strong>Choose</strong> <strong>Plant</strong>!

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