Plant-Based Diet Nutrition
This playbook outlines necessary steps to ensure adequate nutrient intake while following a vegetarian or vegan diet. It identifies plant-based sources for nutrients commonly found in animal products.
Step 1: Protein Sources
Identify several plant-based protein sources to include in your diet. Common sources include legumes (such as beans, lentils, and chickpeas), nuts, seeds, tofu, tempeh, and plant-based protein powders.
Step 2: Calcium Needs
Include a variety of calcium-rich plant foods in your diet. Good sources of calcium for vegans and vegetarians include fortified plant milks and juices, leafy green vegetables, tofu made with calcium sulfate, almonds, and sesame seeds.
Step 3: Vitamin B12
Ensure sufficient Vitamin B12 intake by consuming fortified foods or taking a B12 supplement. Check labels on fortified plant milks, breakfast cereals, and nutritional yeast for B12 content.
Step 4: Iron Absorption
Increase your iron absorption by pairing plant-based iron sources with Vitamin C-rich foods. Plant-based iron sources include lentils, chickpeas, beans, tofu, cashews, chia seeds, ground flaxseed, hemp seeds, pumpkin seeds, kale, and dried fruit.
Step 5: Omega-3 Fatty Acids
Get your omega-3 fatty acids from flaxseeds, chia seeds, hemp seeds, walnuts, and algae-based supplements to provide the body with adequate EPA and DHA.
Step 6: Vitamin D
If you have limited sun exposure, include Vitamin D sources in your diet through fortified foods or take a vitamin D supplement. Vitamin D-fortified foods can include certain plant milks and cereals.
Step 7: Zinc Intake
Consume a variety of zinc-rich foods like whole grains, tofu, tempeh, legumes, nuts, and seeds. Soaking nuts and seeds or choosing fermented soy products can help increase the bioavailability of zinc.
Step 8: Varied Diet
Maintain a varied diet encompassing fruits, vegetables, whole grains, nuts, seeds, and legumes to cover all micronutrient needs not covered by specific nutrient-focused steps mentioned above.
General Notes
Supplementation
Certain nutrients may be difficult to obtain from a plant-based diet in adequate amounts. Consult with a healthcare professional about the need for supplementation, such as long-chain omega-3s, Vitamin B12, iron, and Vitamin D.
Hydration
Ensure you're drinking plenty of fluids throughout the day as a high-fiber plant-based diet requires adequate hydration to support digestive health.
Nutrient Testing
Consider regular nutrient testing to ensure you are meeting your dietary needs and to identify any deficiencies early.