Plant-Based Alternatives to Unhealthy Foods
And no, it does not require a green thumb ;)
Eating plant-based can seem overwhelming and expensive in some cases, but you just have to know what to look for and when. Determine first whether you are fully plant-based (vegan) or are more of a vegetarian/pescetarian. Also, make sure that you evaluate any occurring illnesses with your doctor and nutritionist before making any dietary changes. Here are some healthy alternatives to get you started!
Bread
Stay away from any and all bread and bread products that have gluten in them, especially if you have Celiac disease or any wheat allergies. Also, avoid bread that has any dairy products in it as well. Instead opt for a cauliflower crust, Ezekiel bread, or even make your own vegan bread at home if that is your preference. Substitute a sandwich with two slices of bread for a lettuce wrap with healthy fillings that are mainly vegetables, and possibly some chicken breast as a lean protein source.
Milk, Dairy, Yogurt, Butter
Avoid any dairy products that are high fat, high sodium, and have any sugar in them. Instead, consume lactose-free or almond milk, almond milk yogurt, and ghee instead of butter. Be sure to read the ingredients closely as brands can market themselves as “dairy-free”, but can show clearly on the back of the label that the item contains milk products or was made in a factory that had them!
Pasta
Opt for quinoa pasta, lentil pasta, black bean pasta, cauliflower pasta, and even chickpea pasta! Whole wheat pasta may seem healthy, but avoid it if wheat allergies are present.
Snack foods and desserts (e.g. Potato chips, ice cream)
If you’re a snacky person, then this section is for you! There are many vegan/plant based snacks that have way more nutrients in them than regular potato chips, and oftentimes a lot less sodium and sugar. Lentils chips, cauliflower crackers, hummus and raw
veggies, dark chocolate, and 100% dairy-free/soy/vegan yogurt can be amazingly delicious alternatives to your snack attacks!
Drinks
Of course, I can’t emphasize enough just how much you really need one drink and one drink only…water! However, water can get a bit boring, so if you’re feeling fancy, you can also go for carrot juice, low sodium tomato juice, or any natural fruit juices that you juice at home. Beware the sugar content of these juices and fruits if you are a diabetic, and confirm with your primary care physician and nutritionist how much natural sugar you can consume to maintain your blood sugar levels.
In conclusion, I hope you have found this list of plant-based suggestions helpful! You will find that some bonuses of eating this way can be sustainable long-term, as long as you are consistent, and consult your nutritionist when necessary. Don’t feel overwhelmed if you’re just starting out; take your time, and before you know it, you’ll be a pro!
