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Embarking on a journey towards a more sustainable diet doesn't have to be an all-or-nothing task: it's about making conscious choices to incorporate more plant-based foods into your meals without the pressure of eliminating animal products entirely. This approach not only benefits your health but also contributes positively to the environment.

I've attempted to adopt a fully vegan lifestyle multiple times, only to find myself indulging in non-plant-based treats and feeling like I've let myself and the planet down.

However, I've come to realise that perfection isn't the goal. I want to talk to you today about a different approach to this: a plant-forward diet that allows for flexibility and acknowledges that making small, sustainable changes can have a significant impact.

The plant-forward approach

A plant-forward diet emphasises the inclusion of plant-based foods such as vegetables, fruits, whole grains, legumes, nuts and seeds, while not necessarily excluding animal products. It's a flexible and personalised way of eating that allows you to enjoy a variety of foods without feeling restricted.

This approach can lead to numerous health benefits, including a reduced risk of heart disease, stroke, obesity, high blood pressure, type 2 diabetes and certain cancers. A diverse and sustainable diet also supports a healthy gut microbiome, which plays a crucial role in digestion and immune function.

The power of imperfect efforts

It sounds more achievable, doesn’t it?

Many people assume that eating more plants requires a drastic lifestyle change—but small, imperfect steps are far more effective than striving for unattainable perfection. In fact, having more people making imperfect efforts towards reducing meat consumption can create a greater impact on the environment than a handful of individuals following a strict vegan diet.

If you've ever tried to go fully plant-based but found it difficult, you're not alone. Eating fewer animal products doesn't have to mean cutting them out entirely. It could be as simple as swapping one meat-based meal for a plant-based one or choosing plant-forward options more often when eating out. Think about it this way: would you rather have a few people being “perfect” or millions of people making small but meaningful changes?

This collective shift towards plant-forward eating can lead to substantial environmental benefits, including reduced greenhouse gas emissions and conservation of natural resources. And the best part? It doesn’t have to feel like a sacrifice - just a shift in habits.

Incorporating more plants into your diet

You might be familiar with the "5-a-day" guideline, which encourages the consumption of at least five portions of fruits and vegetables daily. While this is a great starting point, diversifying your plant intake can further enhance your health.

Research suggests that aiming to eat 30 different plant types each week can have a particularly positive effect on the diversity and health of your gut microbiome. This includes not only fruits and vegetables but also grains, nuts, seeds, herbs and spices.

Interestingly, most people's diets are limited to about 12 plant and 5 animal species.

To promote greater variety, the WWF and Knorr developed the "Future 50 Foods" report, identifying 50 highly nutritious and sustainable foods. Incorporating these foods into your meals can boost nutritional intake and support biodiversity. Some of these ingredients—like lentils, spinach and seaweed—are foods that people already enjoy regularly without even realising they’re sustainable choices. Much like the conversation around fish featured in our last blog entry, expanding our food diversity is key to building a food system that supports both human health and planetary well-being.

On our campus, we're committed to making it easier for you to embrace a plant-forward diet. Our menus have integrated several of the "Future 50 Foods" into their menus, offering a variety of delicious and nutritious plant-forward options. Additionally, our hydroponic farm at Veg Bowl @ Dhaba even grows some of these ingredients right here in our cafe, guaranteeing fresh and sustainable produce is readily available.

Simple steps to get started

• Experiment with plant-based recipes: try incorporating one or two new plant-based meals into your weekly routine. Dishes like lentil stews, quinoa salads, or vegetable stir-fries are flavourful and satisfying.
• Diversify your plate: aim to include a variety of vegetables, fruits, whole grains and legumes in your meals. This will not only improve your nutrient intake but also keeps your diet interesting.
• Mindful meat consumption: if eliminating meat feels overwhelming, start by designating certain days as meat-free or reducing portion sizes, gradually increasing plant-based components.
• Explore plant-based alternatives: incorporate plant-based proteins such as beans, lentils, tofu and nuts into your meals. These alternatives are rich in nutrients and can be prepared in fun and delicious ways.

If you're looking for an easy way to add more plants to your diet, we've already done the work for you. Our chef has designed plant-forward meals that are just as satisfying, so why not try one next time you’re dining with us?

Remember, the goal is progress, not perfection. By making small, manageable changes towards a plant-forward diet, you're contributing to your health and the wellbeing of our planet.

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