Many fitness followers already know that the gold standard for health promotion and disease prevention is a low fat, no cholesterol vegetarian diet, like the one espoused by the non-profit Physicians Committee for Responsible Medicine (PCRM).  However, going from the standard American animal-based diet to a plant-based diet takes a greater leap from cultural norms than typical commercial diets, making the plant-based switch particularly vulnerable to pitfalls common in any change.  Any new food plan is a change in behavior, but the plant-based diet carries more ultimate physiological and psychological change than any other dietary switch.  Over time, we even begin make revisions in how we see issues of famine, traditional medicine, environmental policy, and animal cruelty, as a response to our growing education in nutrition.  It is because of these related areas, that I believe children can often make the philosophical switch to a plant-based diet much easier than adults.  The plant-based diet and related issues of compassionate living resonate perfectly with the innocence of childhood.  To continually feel sick and tired, to consider preventable open-heart surgery as ‘routine’ and part of the aging process, to treat one animal as family and another as food, or to watch others suffering are ideas that are inherently not acceptable to children.  The tolerance for such ideas can only be achieved by a cultural teaching of numbness.  Being numb to animals in pain, or numb to our effect on the ecosystem, and even numb to our own body’s cries for proper care are seemingly hallmarks of our mainstream society.  

Education is first and foremost in the process of a switch to a plant-based diet.  An increased awareness about food choices in general, and a good list of resources to share with curious on-lookers is always helpful. Be sure to study reputable sources that are scientific and make good common sense, like the studies cited by PCRM.  Be wary of ‘marketer education’, wherein the brochure summarizes points while including pressures to purchase their specific products to “cure whatever ails ya’”.  Facts about nutrient needs are best found in research not financially supported by product special interests, and it is a good practice to study information from many reliable people and resources and then make up your own mind. 

 Second, take some time to really think about how specific foods affect your body physiology. Compare animal, bird, and sea life flesh and fluids to vegetables, fruits, whole grains, nuts, seeds, and legumes.  Do you find yourself popping over-the-counter drugs to hold on to bad dietary habits? Are you addicted to simple sugar or caffeine?  Think clearly about how often you consume various foods, and how each affects your Mental Energy (creativity, concentration, alertness, moods), Physical Energy (exercise, balance, sleep patterns), Self Esteem (positive, neutral, or negative), and Economy/Politics (where is your dollar voting).  Thinking of your health in this way introduces you to the idea of directionality – where every behavioral choice moves you toward prevention and cure of disease, or toward the development and growth of disease. You may also want to reflect upon these outcomes in terms of your spiritual beliefs.  

The third step in the process involves a careful exploration of the reaction of key people in your life to your dietary choices.  Spouse, parents, children, friends, co-workers, peers, and extended family are all influential to different degrees in each of our lives.  Take a moment to think about individuals you see as important in your life, and be sure to include any individual that you actually see on a frequent basis.  Categorize each person’s reaction to your dietary decision.  Is this person: Very supportive/curious, Somewhat supportive, Neutral, Argumentative or uncomfortable to be around, or Obvious attempts to sabotage your eating habits, rights, or self esteem.  This last category includes the person who tries to humiliate you, or actually lies to you about animal ingredients to torment you.  Ultimately, try to spend the bulk of your time in the V, S, and N environments.  The other situations may need to be avoided in the short or long term, if they are not conducive to your health.  If abuse of any kind is present, please also seek some professional assistance.  The idea with this exercise is to help you identify support systems, and to prepare you for the more difficult situations.  You probably will find pockets of support for your new diet in previously untapped areas, like maybe a homeschool group, a workplace cafeteria, or at your place of worship. 

This fourth and final set of questions will help you focus your attention on how the planet is affected by what you put on your plate.  People are often surprised at the wasted energy and human caloric inefficiency of animals being bred for use as food.  The new John Robbins book, FOOD REVOLUTION, does a great job of explaining how individual daily food choices directly affect others and our long-term environment.  Decide how each of the following categories benefit from or are harmed by your food choices: Animals, Birds, Sea life, Environment and ecosystem, Human famine, Organic farmers and their families, and Commercial methods farms. Relating to these ideas, perhaps a neighborhood discussion of Community Supported Agriculture would prove supportive to your dietary switch. 

The four sections above can really help make the transition to a healthier diet solid and steady for you and your family.  Consider turning any combination of these sections into a family discussion series, and you can even make it into a game format, if you prefer experiential learning or visual aids.  Whether you are looking to eliminate animal flesh or cow milk, increase fiber, or fine tune fatty acids, the ultimate goal is to help you and your family design support systems that work for lifelong health.

Dr. Kerrie Saunders