Nutrition for Plant-based Eating
We should all be eating a plant-focused diet. Plants are full of all different nutrients that we need to survive and fight off disease. There can be advantages to adding quality sources of animal protein into the mix, but they are certainly not necessary to be healthy. In this video, we'll talk about different considerations if you are limiting or avoiding animal products.
Nutrition Considerations for Plant-Based Eating
Eating a plant-focused diet offers numerous health benefits, whether you are fully vegan, vegetarian, or simply looking to reduce animal products. However, there are key nutritional considerations to keep in mind.
Key Nutrients to Watch
If you follow a plant-based diet, you may be at higher risk for certain nutrient deficiencies. Some of the most important ones include:
Protein – Essential for muscle growth and recovery. Plant-based sources are generally lower in protein density and absorption compared to animal products.
Vitamin B12 – Primarily found in animal products, so supplementation is often needed.
Vitamin D – Sun exposure is helpful, but supplementation or fortified foods may be necessary.
Iodine – Can be obtained from sea vegetables, iodized salt, or supplementation.
Calcium – Found in leafy greens, tofu, nuts, and seeds.
Omega-3 Fatty Acids – Can be sourced from flaxseeds, chia seeds, walnuts, hemp seeds, and algae-based supplements.
Plant-Based Protein Sources
To ensure adequate protein intake, incorporate a variety of plant-based sources, such as:
Soy-based foods – Tofu, tempeh, edamame
Legumes – Lentils, beans, split peas
Nuts and seeds – Chia, flax, hemp, pumpkin seeds
Plant-based protein powders – Pea, hemp, soy, or brown rice protein
For vegetarians who consume some animal products, additional protein sources include:
Eggs and egg whites
Dairy products – Cottage cheese, Greek yogurt
Animal-based protein powders – Whey, casein, or egg-based protein
Optimizing Nutrition for an Active Lifestyle
For those who exercise regularly, prioritizing adequate protein intake and incorporating strength training is essential for maintaining muscle mass and overall health. A well-balanced plant-based diet can support fitness goals, but it requires careful planning to ensure all essential nutrients are met.
Final Thoughts
A plant-based diet can be healthy and sustainable with the right approach. Whether or not you include animal products, the key is focusing on whole, minimally processed foods while addressing potential nutrient gaps. If you're considering a plant-based lifestyle, be mindful of your protein intake, supplement when needed, and ensure a well-rounded, nutrient-dense diet.
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Your bStrong Team