PLANNING YOUR PLANT-BASED NUTRITION

Nutrition is one of the most important factors to consider when planning plant based meals. Here are simple ways to boost your intake of essential proteins, vitamins and minerals.

By Sandra A Farrell, Public Health Nutritionist.

Adopting a plant based diet is becoming an increasingly popular choice for supporting both personal health and environmental sustainability. Whether you are aiming to reduce your meat intake or fully embrace a diet centred on fruits, vegetables, legumes, wholegrains, nuts and seeds, it’s important to ensure you’re getting the key nutrients needed to maintain a balanced and nutritious diet.

PLAN AHEAD AND DON’T BE AFRAID TO EXPERIMENT

Meal planning is key to maintaining a balanced plant based diet. You can gain greater control over your food choices which helps improve your overall health and wellbeing.

Research shows that taking time to thoughtfully map out meals, leads to higher intakes of fruits, vegetables and wholesome grains while steering you away from processed foods and tempting unhealthy snacks.

Take time each week to plan your meals, making a shopping list and preparing ingredients in advance to make cooking during the week more manageable. I engage in batch cooking as it provides versatility, by producing a variety of meal components that can be multi-purposed into many dishes. Include a rainbow of colourful fruits and vegetables, plant based protein sources, high fibre wholegrains and other nutrients.

Don’t be afraid to experiment with new flavours, recipes, herbs, spices, cooking techniques and ingredients to keep your plant based meals creative, interesting and delicious.

EMPHASISE WHOLE FOODS

Whole foods plant based approaches to eating, place an emphasis on the intake of fruits, vegetables, whole grains, legumes, nuts and seeds.

Whole foods plant based diets are rich in dietary fibre and phytochemicals like carotenoids and flavonoids. Dietary fibres are non-digestible carbohydrates and lignans naturally occurring in plant based foods. The health benefits of dietary fibre include cardiovascular disease risk reduction and laxation. The NHS recommends that adults consume 30g of fibre per day.

ENSURE AN ADEQUATE INTAKE OF PROTEIN

Plant proteins are a good source of essential amino acids, vital macronutrients and are sufficient to achieve complete protein nutrition. Include protein rich foods like tempeh, tofu, seitan, lentils, chickpeas, legumes, nuts, almonds and seeds in your meals. They provide essential amino acids, the building blocks of protein, but also offer a variety of flavours and textures to diversify your diet.

FOCUS ON CALCIUM AND VITAMIN D

Calcium is vital for bone health and also for teeth, heart, muscles and nerves to function properly. A well-planned plant based diet can provide all the calcium we need.

Calcium can be obtained from a variety of plant based sources including tofu, almonds, pulses and legumes, cauliflower, green leafy vegetables such as broccoli, cabbage and okra.  Also, fortified plant milks make it readily available for vegans and individuals who are lactose intolerant.

Our bodies need vitamin D to regulate the amount of calcium and phosphate. The sun is our main source of vitamin D, yet many people struggle to maintain adequate levels, particularly in winter when reduced sunlight limits the skin’s ability to produce this essential nutrient. Fortified foods and vitamin D supplements ensure adequate intake.

BE SURE TO INCLUDE HEALTHY FATS

Fats are an essential macronutrient that plays a vital role in hormone production, nutrient absorption and the healthy functioning of every cell in the body. Aim to incorporate healthy sources of fats into your meal plan, including avocados, seeds, nuts and small amounts of oil like cold pressed olive oil.

Omega 3 fatty acids, including EPA and DHA are dietary fats with an array of health benefits such as healthy aging, brain health and inflammation control. Plant based sources include flaxseeds, chia seeds and walnuts.

ENSURE YOU’RE GETTING ENOUGH IRON AND VITAMIN B12

Iron is essential for the production of red blood cells, oxygen transportation and overall energy production. Plant based sources of iron include lentils, pulses, wholemeal bread and flour, chickpeas, tofu, nuts, dried fruits such as prunes, apricots and figs, pumpkin seeds and dark green leafy vegetables such as spinach, broccoli and spring greens. To enhance iron absorption, pair these foods with vitamin C rich foods like citrus fruits, strawberries and bell peppers.

Vitamin B12 is primarily found in animal products. A deficiency in vitamin B12 can lead to anaemia and damage to the nervous system. Nutritional yeast, fortified products like cereals and plant milks, can be good sources of vitamin B12. It is frequently advised that individuals with difficulties absorbing vitamin B12 and those on a plant based diet, should consider taking a vitamin B12 supplement to ensure sufficient intake.

Disclaimer

The contents of this article, regardless of date, is not intended to replace personalised medical advice from your doctor or healthcare professional.