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  • Writer's pictureWalid Omar

5 Common Mistakes When Starting a Plant Based Diet - and How To Fix It

Updated: Jan 29

It's no secret that plant-based diets are gaining immense popularity, with many people embracing this lifestyle for its health, environmental, and ethical benefits. While transitioning to a plant-based diet can be exciting, it's essential to navigate potential hurdles to ensure a smooth and successful journey. At Omar Medical, we pride ourselves on educating patients on all the ways they can improve their well being in nearly every facet of their lives. To contact Dr. Omar, Board Certified Family Doctor, Primary Care to schedule an appointment click here!


image of eduactional difference between fake plant based diets that are highly processed versus actual plant based diets that are more nutritious

What is a Plant-Based Diet?

At Omar Medical, we define a plant-based diet as one that prioritizes whole plant foods such as fruits, vegetables, legumes (beans, peas, lentils), whole grains, nuts, and seeds. This approach minimizes or excludes animal products like meat, poultry, eggs, dairy, and fish. Additionally, a whole-foods, plant-based diet emphasizes unprocessed, unrefined ingredients, limiting added sugars and artificial components. Check out our recent blog post here where we help you find your footing when starting a plant based diet for the first time.


Common Mistakes to Avoid:

  1. Relying on processed plant-based foods: While convenient, processed vegan alternatives are often loaded with unhealthy fats, sodium, and sugar. Opt for whole, unprocessed plant foods whenever possible.

  2. Skipping essential nutrients: Ensure you're meeting your nutritional needs for vitamin B12, iron, calcium, and omega-3 fatty acids through supplementation or careful dietary planning.

  3. Transitioning too quickly: Start slowly and gradually incorporate more plant-based meals into your diet. This allows your body and taste buds to adjust without feeling overwhelmed.

  4. Not planning your meals: Plan your meals and snacks in advance to avoid relying on unhealthy options when hunger strikes. This ensures you have readily available plant-based choices.

  5. Giving up on social occasions: Dining out or attending social gatherings can be challenging. Research vegan-friendly restaurants beforehand and bring along plant-based snacks to avoid temptations.

image of a woman happily trying out a plant based diet

Tips for a Smooth Transition:

  • Start small: Begin by incorporating one plant-based meal each day. Gradually increase the frequency as you get comfortable.


  • Focus on whole foods: Build your meals around fruits, vegetables, legumes, whole grains, nuts, and seeds.


  • Explore delicious recipes: Discover plant-based recipes that are flavorful and satisfying. Websites like Food Revolution Network and Forks Over Knives offer a wealth of resources. Get inspired by these delicious recipes.


  • Connect with others: Join online communities or support groups for plant-based eaters. Sharing experiences and receiving encouragement can be invaluable. If you are starting your plant based diet to manage your diabetes, check out this recent blog post to help ease your journey. Join our local Facebook group here for support and inspiration!


  • Seek professional guidance: Consult a registered dietitian or nutritionist specializing in plant-based diets. They can help personalize your plan and address any nutrient concerns.

image of a doctor recommending plant based diets

Remember, transitioning to a plant-based diet is a journey, not a destination. Embrace the learning process, be kind to yourself, and celebrate your progress along the way. By following these tips and avoiding common pitfalls, you can successfully embark on a plant-based lifestyle that benefits your health, the environment, and the animals we share the planet with.


Frequently Asked Questions (FAQs):

image of a bunch of people asking questions

Q: Do I need to take supplements on a plant-based diet?

A: While a well-planned plant-based diet can meet most nutrient needs, supplementation may be necessary for vitamin B12, iron, calcium, and omega-3 fatty acids. Consult Dr. Omar as your primary care or a registered dietitian for personalized recommendations to optimize your wellbeing.


Q: Can I still eat out on a plant-based diet?

A: Absolutely! Research vegan-friendly restaurants in your area beforehand. Luckily, many restaurants around St. Augustine offer tons of vegan and plant based options on their menus, as well as customizable dishes that can be made vegan upon request. For example, some locations in St. Augustine are:

Q: How can I get enough protein on a plant-based diet?

A: Plant foods like legumes, tofu, tempeh, nuts, seeds, and whole grains are excellent sources of protein. Aim to include a variety of these foods throughout the day to meet your protein requirements.


Q: Is a plant-based diet suitable for athletes?

A: Yes, a well-planned plant-based diet can provide athletes with the necessary nutrients to fuel their training and optimize performance. Many professional athletes are thriving on plant-based diets.


Q: How can I book an appointment with Dr. Omar?

A: It's easy! Click here to schedule your appointment with Dr. Omar at Omar Medical in Saint Augustine, Florida.


Q: Does Omar Medical have any social media I can keep up with?

Yes! We are active on Facebook - Like & Follow our page here!

image of Dr. Omar and his nurse at Omar Medical in St. Augustine Florida

Embark on your plant-based journey with confidence and reap the numerous benefits this lifestyle offers. Remember, Omar Medical is here to guide and support you on your wellness journey.

100 Whetstone Pl, Suite 204
St. Augustine, FL 32086

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