Important Nutritional Considerations for Plant-Based Eating

What is a plant-based diet?

A plant-based diet is one where most or all nutrients come from plants, including fruits, vegetables, whole grains, legumes (like beans and lentils), nuts, and seeds. Some people include small amounts of animal products, while others avoid them completely.

Types of plant-based diets

There are many ways to follow a plant-based eating pattern. Here are some common variations:

• Lacto-ovo vegetarians eat dairy products and eggs, but avoid meat, poultry, or seafood.
• Ovo-vegetarians eat eggs but avoid dairy, meat, poultry, and seafood.
• Lacto-vegetarians eat dairy products but avoid eggs, meat, poultry, and seafood.
• Vegans avoid all animal products, including eggs, dairy, and sometimes honey.
• Pescatarians follow a mostly vegetarian diet but include fish and/or shellfish.
• Flexitarians (also called semi-vegetarians) eat a mostly plant-based diet but occasionally include meat, poultry, fish, eggs, or dairy.

Why consider eating more plant-based foods?

Research shows that even small shifts toward plant-based eating can help support your health and well-being.

Potential Benefits:

• Improved heart health: More fibre and less saturated fat can help lower cholesterol levels and manage blood pressure.
• Support with weight management: Plant-based foods are often less calorie-dense and more filling due to fibre and water content.
• Better blood sugar control: Increased fibre intake can help stabilize blood sugar levels.
• Improved digestive health: More fibre provides a good source of fuel for beneficial gut bacteria and can help ensure bowel movement regulation.

Nutrients to keep in mind

Plant-based diets can be nourishing when focused on whole foods, but some nutrients need special attention to support energy, brain function, and long-term health.

1. Protein

• Why it matters: Protein helps maintain muscle, supports immune function, and keeps you full and satisfied.
• Why it needs attention: Animal products are naturally rich sources of protein, so if you're eating fewer of them, it's important to be intentional about including plant-based protein sources. Plant proteins are less concentrated; because of this, it’s important to eat a variety of plant-based protein sources throughout the day to help meet your overall protein needs.
• Found in: Beans, lentils, tofu, tempeh, soy milk, nuts, seeds, whole grains, edamame.

Tip: Include a protein source at every meal to help you meet your protein needs.

2. Vitamin B12

• Why it matters: B12 is essential for red blood cell production, nerve function, and brain health.
• Why it needs attention: B12 is only found naturally in animal foods, so plant-based eaters must find other sources.
• Found in: Fortified foods (such as some plant milks, breakfast cereals, nutritional yeast) or supplements.

Tip: If you're mostly or fully plant-based, a B12 supplement is usually recommended. Please speak with your healthcare provider for more information.

3. Iron

• Why it matters: Iron supports oxygen transport in the blood and helps prevent fatigue.
• Why it needs attention: Iron from plant foods is less easily absorbed than iron from meat.
• Found in: Lentils, chickpeas, tofu, pumpkin seeds, spinach, quinoa.

Tip: Boost absorption by pairing iron-rich foods with a source of vitamin C (like citrus fruits, tomatoes, or peppers).

4. Calcium

• Why it matters: Calcium is important for building and maintaining strong bones and teeth, as well as muscle and nerve function.
• Why it needs attention: Dairy is a major source of calcium, so if you avoid it, you’ll need to consider other calcium-rich foods.
• Found in: Fortified plant milks and yogurts, tofu made with calcium sulphate, almonds, tahini, leafy greens (like kale and bok choy).

Tip: Look for plant-based products that are fortified with calcium, check the labels!

5. Zinc

• Why it matters: Zinc plays a role in immune function, wound healing, and metabolism.
• Why it needs attention: Zinc from plant sources is not as easily absorbed as zinc from meat, so you may need more variety or quantity.
• Found in: Whole grains, legumes, nuts, and seeds.

Tip: Soaking, sprouting, and cooking beans and grains can help improve zinc absorption.

6. Omega-3 Fatty Acids

• Why it matters: Omega-3s support heart, eye, and brain health, especially DHA and EPA.
• Why it needs attention: These long-chain omega-3s are found mostly in fish and seafood.
• Found in: Chia seeds, flaxseeds, hemp seeds, walnuts (ALA form of omega-3).

Tip: Try boosting your intake by sprinkling these sources on things like salads, non-dairy yogurt bowls or mixing them into baked goods.

Getting Started: Simple Ways to Eat More Plant-Based

• Try “Meatless Mondays” or swap meat for lentils or tofu once a week.
• Use beans or lentils in tacos, soups, or pasta sauces.
• Choose plant-based snacks like roasted chickpeas, trail mix, or hummus and veggies.
• Start with one plant-based meal per day, like oats with soy milk, nut butter, and berries.

Whether you're looking to include one more plant-based meal in your week or you're fully committed to a plant-based diet, it’s all about experimenting to find what works best for you! There's no one "perfect" way to eat, and your needs may evolve over time. If you have questions or want to explore how a plant-based pattern could fit your lifestyle and health goals, let your Constant Health dietitian know!

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