Plant-Based Nutrition

Enjoy great health thanks to plant-based, whole foods.

It is easy to obtain all of your nutritional needs on a vegetarian diet including, yes, protein. Embrace a variety of fruits, vegetables, legumes and nuts, take vitamin B12 regularly, and you will thrive on your new plant-based way of eating.

Focus on variety

Eating a variety of vegan foods is not just fun but also a healthful habit! Expand your palate and include a wide variety of fruits, vegetables, legumes and nuts in your diet—they all serve essential and complementary roles in a balanced diet. Do not be afraid to try new foods or flavors, and avoid falling for restrictive versions of vegan diets.
Get enough protein, it’s easy

It is actually really easy to meet one’s protein needs on a vegan diet! If you are consuming enough calories and including legumes such as beans, lentils, tempeh, tofu, and seeds or nuts in your diet, you will meet your body’s need for protein. Eat a variety of foods, and there is no need to worry about combining foods for optimal protein intake.
Take vitamin B12 supplements

We can’t stress it enough. Vitamin B12 deficiency negatively impacts the generation of new blood cells and neurological function. It’s not found naturally in plant foods, so vegans and even vegetarians should look for B12 fortified foods—and to be safe, take a B12 supplement. Some meat-eaters are also prone to this deficiency, so this is not a recommendation exclusive to vegans and vegetarians.
Embrace whole grains and beans

Whole grains and beans are among the best sources of iron and zinc. Coupling them with citrus fruits further boosts iron absorption. These nutrient-packed grains are versatile in recipes and add welcome texture to soups and salads. Experiment with a variety of them—from basic staples like wheat, brown rice, and oats to the more trendy varieties like quinoa and buckwheat.
Eat healthful fats

There is no need to avoid fat altogether—it is more important that you eat fats in their most healthful forms. Many foods high in fat, such as nuts, seeds, avocados, soybeans, and even extra-virgin olive oil offer a variety of benefits. Ground flaxseeds, walnuts, and hemp seeds are especially good sources of essential omega-3 fats—so include them in your daily diet—of course, in moderation.
Don’t forget calcium

Incorporate calcium-rich foods like kale, collards, cabbage, broccoli, beans, almonds, and sweet potatoes into your meals. Use calcium-fortified plant-based milks with your breakfast cereals. Your bones will thank you for it!
Consider other supplements

Get enough sun exposure or take a vitamin D supplement regularly to support good bone health—often recommended for vegans and omnivores alike. Some nutritionists also recommend a DHA/EPA supplement for preserving brain structure and function—available from plant sources like marine algae.
Get good advice

Every body and stage of life has slightly different nutritional requirements. While plant-based foods can provide abundant nutritional benefits, it’s always best to consult a qualified plant-based nutritionist to ensure that any big changes you’re making are tuned to your specific needs.
Adopt healthier habits, beyond food

A healthful diet alone won’t guarantee good health. Get enough aerobic and strength-training exercise, for your body and your brain. Walk or bike to work, or the grocery store. Take breaks from sitting all day in your job. Adopt healthier habits. Maintain active social connections, and you’ll enjoy a longer life full of delicious plant-based food.