Getting The Most Out Of A Plant Based Diet
A plant-based diet is one which is based on foods derived from plants, including vegetables, wholegrains, legumes, nuts, seeds and fruits, with few or no animal products.
There are many different types of plant based diets including different classifications of vegetarians, vegans and other variations, such as pescatarians.
A well-planned vegan diet can support healthy living in all ages, but there are some particular nutrients which need a little more consideration. These principles are a really good place to start:
Eat a variety of fruit and veg
Eat plenty of wholegrain/fibre options
Ensure you eat a good source of protein in every meal, not forgetting breakfast!
Eat rich food sources of Omega 3 fats, e.g. walnuts, chia seeds, ground flaxseed/linseed or hemp seeds. Consider taking EPA and DHA micro-algae supplements during critical periods of development and growth.
Eat foods rich in calcium, e.g. fortified foods, calcium set tofu, kale
Consider supplementing Vitamin D, but be aware that some supplements contain animal derived sources such as D3 from Lanolin. D3 from Lichen and D2 are both vegan friendly sources
Ensure reliable sources of Vitamin B12, selenium and iodine. The only reliable sources of B12 are in fortified foods (some plant milks, cereals and some soya products) and B12 supplements
Not all plant milks are fortified with iodine but more are coming to the market. Asda, M&S, Alpro, Oatly and Plenish all have variants which are, but check the label carefully and be aware that you need to drink a lot of milk to get your daily required intake.
NB: supplementation with seaweed to get iodine is not advised due to large variation and high concentrations found. Supplementation (if required) should be with potassium iodide/iodate.
You can find some great further information at vegansociety.com/nutrition
Drop me an email if you need some support with eating a more plant-based diet.