Hang on we are nearly there, February is in sight. People will be waiting outside the off license to celebrate the end of “Dry January”, and sales of bacon will sky rocket as people can’t face another Vegan rasher as “Veganuary” ends.

Before the social media backlash starts I am by no means anti plant based. I myself have not eaten meat since the age of 13 ………. that’s 32 years ago! For many years I was “Lacto-ovo vegetarian” that’s no meat but I ate dairy and eggs. I then added some fish back into my diet, becoming a “Pescatarian”. You could say I’ve been a promiscuous veggie.

Why did I add fish back into my diet? The answer is because I just wasn’t getting enough protein or essential fatty acids, my periods had stopped, and I wasn’t fuelling myself enough for the level of training I was doing.

My issue with all the media coverage about plant-based eating is that it’s an all or nothing approach. The view seems to be Vegan is the answer to everything.

There are many ways to eat more sustainably, ethically and healthy than just going Vegan. Just by replacing one meat containing meal a week with a Plant Based option can help.

Lacto -ovo and Pescatarian I have already mentioned, but there are also other options.

Lacto – vegetarian: Includes dairy products but no eggs

Vegan: Excludes all foods and products of animal origin this includes honey.

Flexitarian: Where you eat mainly veggie, but you probably can’t resist a certain chicken restaurant or fish and chips at the beach! You could say you are a “Part-time” veggie.

Yes, a plant based diet is healthy but so is a a diet containing meat if it is unprocessed and eaten in moderation.  If you are turning your back on meat eating for ethical reasons, then I wish you well and my words will not change your view.

I am actually not looking to change people’s views, what I’m trying to do is give you options that suit your needs, budget and readiness for change.

It is actually very easy to eat an unhealthy plant-based diet if all you do is take out meat, fish and if dairy without replacing them with the correct nutrient containing alternatives.

Simply replacing meat with “Fake” meats or highly processed plant based ready meals is not likely to improve your health. For me if you feel the constant need to eat food the mimics meat then maybe you shouldn’t give up meat.

I’m not kidding when I say that I’ve had people tell me they are going vegan but don’t like to eat veg and have a nut, seed and  other allergies. I really do have to question that if it is not for strong ethical reasons if this is the right path to take.

Be careful that “Healthy eating” or “Sustainable eating” isn’t a cover of disordered eating.

If you still want to eat plant based diet, I would dip your toe in the water first before diving in head first.

• Try cutting down on your meat intake over a few weeks and keep a journal of how your energy levels are. If you are an athlete note how you are feeling before and after training.
• Eat meat free once a week
• Experiment with different vegetables, pulses, seeds and beans. Don’t just live off pasta, bread and tomato sauce.
• Buy a basic Veggie cook book that uses ingredients that are store cupboard friendly and suits your budget and time restraints
• Adapt your meat-based recipes for plant-based ones. Substitute mince for lentils, different types of mushrooms give a meatiness to dishes.
• Avoid processed veggie meals and substitutes they are often high in salt and fat.
• Invest in a good spice collection and herbs. They add resist and means you add less salt

We all need to try and invest more time into cooking our food, this is especially true if you are replacing a major food group. To get enough protein you need include pulses, rice and beans. If you are dairy free include tofu, soya and plenty of green leafy veg for calcium.

If on a strict vegan diet you may want to consider a vitamin B12 supplement and Vitamin D.

As with any diet and exercise routine, do what works for you. If you make changes, make a note of how you feel with them, so you can make an informed decision.

You may decide to stay eating meat. There are ways you can help the planet and be a meat eater. Not all Farmers produce on an industrial scale and use chemicals on everything around them. Use smaller producers who farm sustainably and locally to you.

Here’s the thing though, Organic grass-fed meat is more expensive, and I worry that we will get to a place where good nutrition and health is a preserve of the “Haves” and not the “Have nots”.

Of course, you can cut down on the amount of meat you consume and the meat you do it eat, try to buy the best you can afford. Buy the cuts of meat that are cheaper, and you can bulk out with veg or pulses.  If you are looking to change your diet for environmental concerns cut down on your waste. Don’t cook or buy more than you need, not only will this help the environment, it will help your bank balance and health.

If you would like any specific advice regarding your own nutrition or exercise please drop me an email, I love talking food and exercise.

laura@laurawoodley.com