In recent years plant based nutrition has grown extraordinary for good reasons. Whether your end goal is to adopt a full plant based diet or incorporate more plant based meals into your routine the benefits are great! From improving your cardiovascular health, to reducing carbon footprint, plant based diets offer many advantages. However, planning and commitment can be a barrier in this lifestyle change. In this blog, we are going to explore the key aspects of a plant based diet and how to sustain this excellent lifestyle change.
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Understanding Plant-Based Nutrition
Plant-based nutrition centers around consuming whole, unprocessed foods such as fruits, vegetables, grains, legumes, nuts and seeds. These foods provide essential nutrients like fiber, vitamins, antioxidants and minerals. All of these components contribute to your overall health. Before you get started on a plant based diet it’s crucial to understand the following components.
Protein Sources
Contrary to common misconceptions, plant-based diets can meet protein requirements. Include sources like legumes (beans, lentils, chickpeas), tofu, tempeh, edamame, quinoa, and nuts in your meals.
Iron-Rich Foods
Plant-based iron sources include leafy greens (spinach, kale), lentils, beans, fortified cereals, and whole grains. Consuming vitamin C-rich foods alongside iron-rich foods enhances iron absorption.
Calcium Intake
Ensure adequate calcium intake through plant sources like fortified plant milks, tofu, and leafy greens. Additionally, incorporating vitamin D and magnesium-rich foods supports calcium absorption.
Omega-3 Fatty Acid
Include flaxseeds, chia seeds, walnuts, and algae-based supplements to ensure a sufficient intake of omega-3 fatty acids, vital for heart and brain health.
Vitamin B12
Since B12 is primarily found in animal products, consider fortified foods or supplements to meet your B12 needs.
Navigating A Plant-Based Diet
Diverse and Colorful Plate: Aim for a diverse and colorful array of fruits and vegetables to ensure a broad spectrum of nutrients.
Balanced Meals: Combine a variety of plant-based proteins, whole grains, and vegetables in each meal to achieve a balanced nutrient profile.
Meal Planning: Plan your meals ahead to ensure a well-rounded and satisfying plant-based diet. Batch cooking and preparing ingredients in advance can save time and promote consistency.
Educate Yourself: Stay informed about plant-based nutrition to make informed choices. Familiarize yourself with nutrient-rich plant foods and explore new recipes to keep your meals exciting.
Supplementation: Consider consulting a healthcare professional to determine if supplements such as B12, vitamin D, or omega-3s are necessary for your specific needs.
Tip: Do not go out and buy a ton of supplements. If your body isn’t in need of certain vitamins it can make you very nauseous.
Putting It All Together
When switching up your diet make sure you don’t retract all foods at first. You don’t want to create a bad relationship with food. Therefore, make small changes and soon they will become habits and gradually make this change. The first change you can make is only drinking water throughout the day instead of soda and juices and then maybe switching to one meal a day that will only consume whole foods.
The journey to better health and environmental sustainability begins with informed choices and a delicious variety of plant-based foods.
Netflix Documentary Study
Netflix has just come out with an interesting documentary on plant based diets vs diets with meat in them This documentary is called You Are What You Eat: Twin Based Experiment.
