Make way for plants!
Even Bloomberg is talking about it, and for The Economist, 2019 is the year veganism flourishes. Canada’s Food Guide goes precisely in this direction, favoring a diet rich in fruits, vegetables and whole grains and giving less visibility to meat and dairy products 1.

If that scares you or makes you crave a juicy double cheese burger, you’re not alone! With the term “veganism” eliciting many negative reactions, many people prefer the term “plant-based diet” rather than “vegan diet”. Whatever its name, a diet less rich in meat brings real health benefits. In fact, it’s not that hard to reduce your meat intake.

Don’t cut sharply!
For some, the transition to a plant-based diet can be instantaneous, while for others it can be gradual. Here are five ways to add small amounts of plant products to your diet:

1- VB-6 approach
Taking the VB6 approach, pioneered by Mark Bittman, is a great way to increase your intake of plant-based foods. As its name suggests, the “Vegan Before 6” (VB6) or “eat vegan before 6 pm” diet recommends eating only, from getting up until 6 pm, products of plant origin such as fruits, fresh vegetables. , whole grains, nuts, seeds, legumes and whole pasta. And for dinner, we eat whatever we want! By training to change your eating habits, you will, at some point, manage to vegetate your evening meals.

2- Food substitution
When preparing your meals, see if there’s an ingredient you can easily substitute for a vegan alternative. For example, instead of spaghetti with meatballs, opt for vegan meatballs (found on the frozen shelves of most grocery stores), adding your favorite sauce. Or, better yet, start gradually substituting Parmesan cheese for nutritional yeast. Despite its unattractive name, its taste is very similar to grated Parmesan! You could also spread your mashed avocado bread instead of mayonnaise. Almond or cashew milk is an alternative to traditional milk in your recipes. There are many quick and easy ways to get more plant-based alternatives into your diet.

3- One at a time
You could eliminate one animal product at a time from your diet. Take dairy products as an example. Today there are so many herbal drinks that you can drink as they are or that sure boost your recipes and bowl of cereal. Ah, the famous eggs! In baking, there is still a way to swap them for vegan options, and the results will surprise you!

4- Half half
There is no shortage of ideas! Simple little tip: when making meatloaf, burgers or a bolognese sauce, replace half the ground meat with alternatives like lentils and black beans or a vegetable mince. You’re increasing your fiber and nutrient intake, reducing fat and calories, and no one will know! There are plenty of recipes online that you could try.

-5- The other side of the plate
For most people, meat (fish and poultry) is the main staple of the meal, and sides take a back seat. If the tables are turned and served as a main dish with vegetables and grain products, and as a side with meat, you are consuming foods that are high in fiber and nutrients and low in saturated fat and calories. Finally, you will find that your meals are just as delicious and filling without any animal protein!