Nutrition 101: A Plant based Diet

Nutrition 101: A Plant based Diet

Learn about plant-based sources of essential macronutrients such as protein, carbohydrate, fats, fibre and micronutrients like iron, calcium, vitamin B12, omega-3 fatty acids, zinc, and vitamin D. Understanding which plant foods are rich in these nutrients will help you plan a balanced diet.

2. Have Diverse Food products:

Consume a wide range of plant-based foods to ensure you get a broad spectrum of nutrients. Include a mix of fruits, vegetables, whole grains, legumes, nuts, seeds, herbs and spices in your diet. Keep an eye for local and seasonal produce.

3. Adequate Protein and Good fats Intake:

Include protein-rich plant foods like beans, lentils, chickpeas, tofu, tempeh, edamame, quinoa, nuts, oil rich seeds like Chia, Flax, Omega 3 rich seeds like Pumpkin, Sunflowers in your daily diet. Seeds and nuts will ensure good fats intake. Combining different plant protein sources throughout the day can help ensure you get all essential amino acids.

4. Pay Attention to Iron:

Consume iron-rich plant foods like dark leafy greens, beets, lentils, beans, fortified cereals, whole grains like millets, pumpkin seeds. Enhanced iron absorption happens by pairing iron-rich foods with sources of vitamin C, such as citrus fruits, tomatoes etc.

5. Meet Calcium Needs:

Calcium-rich plant foods are millets, plant based, milk products, tofu, leafy greens vegetables. Consider a calcium supplement if your dietary intake is insufficient.

6. Address Vitamin B12:

Vitamin B12 is primarily found in animal products, so consider fortified foods like plant milk, cereals, or take a B12 supplement.

7. Include Omega-3 Fatty Acids:

Incorporate plant-based sources of omega-3 healthy fats such as flaxseeds, chia seeds, hemp seeds, walnuts in your daily diet.

8. Remember Zinc:

Include zinc-rich foods like beans, lentils, seeds, nuts, whole grains, and tofu. Soaking, fermenting, or sprouting grains and legumes also enhances zinc absorption.

9. Consider Vitamin D:

Depending on your geographical location and sun exposure, consider a vitamin D supplement, especially during the winter months. Some plant-based foods are fortified with vitamin D, such as certain plant milks. Vitamin D is also essential for absorption of calcium.

10. Monitor Nutrient Levels:

If you have any medical history, it is important to periodically check your nutrient levels through blood tests to ensure you are meeting your nutritional needs like vitamins etc. Consult with a healthcare professional for personalized advice.

11. Exploe new recipes:

Exploring variety of plant-based recipes helps keep your meals exciting and enjoyable. Experimenting with different cooking methods and flavours can make the transition more satisfying.

12. Stay Hydrated:

Have plenty of water and water based healthy beverages to support overall health and well-being.

If you have any health concerns or dietary restrictions, do consult with a nutritionist or healthcare professional for a personalized guidance. It's important to approach a plant-based diet with intention and a commitment to meeting your nutritional needs.

Back to blog