What to Eat on a Plant-Based Diet

As more and more people adopt a plant-based diet for health, ethical or environmental reasons, the question arises: what exactly can and should be eaten on a plant-based diet? Here are some recommendations on how to nourish your body with a variety of whole foods, without relying on animal products.

First of all, it鈥檚 important to focus on staple foods that provide energy, fiber, protein, vitamins and minerals. These include grains such as brown rice, quinoa, oats, barley or whole-wheat bread; legumes such as lentils, chickpeas, beans or tofu; and vegetables such as leafy greens, carrots, broccoli, cauliflower, squash or sweet potatoes. These foods can be cooked, steamed, roasted or raw, and seasoned with herbs, spices, sauces or dips to enhance flavor.

Secondly, it鈥檚 essential to supplement your diet with sources of calcium, iron, omega-3 fatty acids, and vitamin B12, which can be lacking in a pure plant-based diet. Some examples of these nutrients include: calcium-rich foods like fortified plant milks, tofu, tempeh or leafy greens; iron-rich foods like lentils, beans, spinach, quinoa or fortified cereals; omega-3-rich foods like flaxseeds, chia seeds, hemp seeds or algae oil; and vitamin B12 supplements or fortified plant milks or cereals. It鈥檚 important to consult with a registered dietitian or a doctor to determine your individual needs and avoid deficiencies.

Thirdly, it鈥檚 beneficial to add variety and color to your plant-based diet by incorporating fruits, berries, nuts, and seeds. These foods can provide antioxidants, fiber, and healthy fats that can boost your immunity and prevent chronic diseases. Some examples include: berries like blueberries, raspberries, strawberries or blackberries; nuts like almonds, walnuts, cashews or pistachios; seeds like pumpkin seeds, sunflower seeds, sesame seeds, or poppy seeds; and fruits like apples, bananas, oranges, kiwis, pears or mangoes. These foods can be added to smoothies, salads, oatmeal, or as snacks.

In conclusion, a plant-based diet can be a healthy and satisfying way of eating if it鈥檚 based on whole foods, is balanced and diverse, and is supplemented with key nutrients. By following these recommendations, you can nourish your body with delicious and nutritious meals that respect the environment, animals and your own health.