8 Expert Tips for Going Plant-Based in Malta
As World Vegan Day approaches, Maltese residents are encouraged to explore the benefits of a plant-based diet, which can improve health, support the environment, and celebrate vibrant Mediterranean flavors. Nutritionist Katie Sanders highlights the advantages of plant-rich diets, including improved gut health, heart function, and lower risks of chronic diseases. She emphasizes that sustainable diets should be enjoyable and nutritionally balanced, incorporating essential nutrients like protein, calcium, vitamin D, iron, and B12. To transition effectively, Sanders suggests starting small by adding more fruits and vegetables to meals, prioritizing plant-based proteins, choosing whole foods over processed options, ensuring adequate calcium intake, and embracing tinned and frozen vegetables for convenience. She also recommends creating colorful plates with seasonal produce, planning meals with balanced proportions, and seeking professional guidance for specific health needs. Malta’s Mediterranean culinary heritage provides an ideal foundation for plant-based eating, with fresh local ingredients and creative vegan options available across the island. By focusing on variety and balance, Maltese
8 Nutritionist-Approved Tips for Embracing a Plant-Based Diet in Malta
As World Vegan Day approaches on November 1, many Maltese residents may be inspired to explore the benefits of a plant-based lifestyle. Whether you're looking to improve your health, support the environment, or simply experiment with vibrant Mediterranean flavors, adopting a plant-based diet can be rewarding. But how do you make the shift sustainably, and ensure you stick to it?
Katie Sanders, a Doctify-rated dietitian and nutritionist, highlights the advantages of plant-based eating: “Most guidelines, including The Eatwell Guide, recommend consuming more plant foods like fruits, vegetables, and legumes. There’s substantial evidence linking plant-rich diets to longevity, lower risks of heart disease, and certain cancers.”
She notes that increasing your intake of plant foods can also improve gut health, heart function, and blood pressure levels. “Plant-based diets are naturally low in saturated fat and rich in fibre, potassium, and antioxidants, which help regulate blood sugar and improve insulin sensitivity,” she explains. Despite these benefits, Sanders believes that plant-based eating isn’t necessarily superior to the Mediterranean diet—a dietary pattern long celebrated in Malta for its fresh, seasonal produce and balanced approach to nutrition. “Any sustainable diet is one that you enjoy, can maintain, and provides all the nutrients you need.”
For those in Malta seeking to embrace plant-based dining, especially later in life, planning is key. Sanders stresses that a well-rounded approach ensures you get essential nutrients like protein, calcium, vitamin D, iron, and B12, which become increasingly vital as we age.
Here are 8 practical tips to help you transition to a plant-based diet while savoring the rich culinary traditions of Malta:
1. Start Small with Mediterranean-Inspired Additions
“You don’t have to eliminate animal products entirely,” Sanders emphasizes. “Aim for a plant-rich diet by adding one or two extra portions of fruits and vegetables to your meals daily.” For example, enhance a traditional Maltese dish like minestra with extra greens or toss in lentils for a protein boost. Focus on what you can add rather than what you remove—small changes make a big difference.
2. Prioritize Plant-Based Protein
Protein is essential for maintaining muscle mass, repairing cells, and supporting healthy skin and hair—especially as you age. “You can get enough protein from plant-based foods by eating a variety of beans, lentils, tofu, tempeh, nuts, seeds, and whole grains,” says Sanders. Maltese diners can experiment with dishes like chickpea stew, hummus, or pearl barley risotto. “Aim for three to four portions of high-protein plant-based foods a day.”
3. Choose Whole Foods Over Processed Options
While vegan alternatives are convenient, Sanders advises focusing on whole plant foods like beans, vegetables, and grains. “A vegan burger and chips often contain more saturated fat and salt than a wholesome lentil curry or vegetable stew.” Malta’s local markets are brimming with fresh produce, making it easy to prepare nutrient-rich meals. Traditional dishes like kusksu (pea and pasta soup) can be adapted to feature more wholesome, plant-based ingredients.
4. Ensure Adequate Calcium Intake
Bone health becomes increasingly important as we age, so calcium is key. “Aim for two to three portions of either dairy or fortified non-dairy alternatives daily,” Sanders advises. Many plant-based milks and yoghurts, including almond or oat options available in Malta’s supermarkets, are fortified with calcium. Pair these with locally sourced almonds or sesame seeds to create nutrient-packed snacks or desserts.
5. Stock Up on Tinned and Frozen Vegetables
Fresh produce is a cornerstone of Maltese cuisine, but tinned and frozen vegetables can be just as nutritious while being more affordable and convenient. “Tinned beans, pulses, and frozen vegetables are great sources of protein and nutrients,” says Sanders. For a quick and budget-friendly snack, roast canned chickpeas with olive oil and paprika—a nod to Malta’s love for flavorful, Mediterranean spices.
6. Bring Color to Your Plate
“Variety is always beneficial,” Sanders explains. A colorful plate is not only visually appealing but also ensures you’re getting a broad spectrum of nutrients. Incorporate Malta’s vibrant seasonal ingredients like sun-ripened tomatoes, zucchini, aubergines, and bell peppers into dishes like grilled vegetable platters or hearty quinoa salads.
7. Think in Thirds
Planning your meals around balanced proportions helps ensure proper nutrition. “Divide your plate into thirds,” suggests Sanders. “One third for carbohydrates—think Maltese bread, potatoes, or rice; another third for protein, such as beans or tofu; and the final third for vegetables or salad.” This method works perfectly with Malta’s traditional dishes, which often combine carbs, proteins, and fresh vegetables naturally.
8. Seek Professional Guidance When Needed
While most people can transition to a plant-based diet without professional help, older adults or those with specific health conditions should consult a nutritionist. “If you’re at risk of frailty, have low body weight, or conditions like osteoporosis, professional advice ensures you avoid nutrient deficiencies and stay healthy,” Sanders notes. Malta offers access to qualified nutritionists who can help personalize your dietary plan for optimal results.
Embracing Malta’s Plant-Based Potential
Malta’s culinary heritage is steeped in Mediterranean flavors, making it an ideal place to adopt a plant-based lifestyle. From fresh local produce at farmer’s markets to creative vegan options emerging in restaurants across Valletta and St. Julian’s, the island offers endless inspiration for those seeking to eat healthier while celebrating its rich food culture.
Whether you're cooking lentil-based kusksu at home, enjoying a colorful falafel bowl at a trendy eatery, or sipping a turmeric latte overlooking the sea, transitioning to plant-based eating doesn’t mean compromising on taste. With careful planning and a focus on balance, you can enjoy vibrant dishes that support both your health and the planet.