Here are just a handful of nutrients to be aware of if you follow a plant-based diet to ensure you are including them into your daily diet:
- Omega-3 - This is an essential fatty acid which means the body cannot make it itself. We must therefore obtain it from food. Omega-3 is commonly found in oily fish so unless you are following the pescatarian or flexitarian diet and consuming two portions per week you may be lacking this in your plant-based diet. There are good sources of Omega-3 in plant-based foods such as walnuts,flaxseeds, soya beans and chia seeds. For vegetarians who consume eggs these are also a great source of Omega-3.
- Calcium - Most sources of calcium are found in dairy products so if you are vegan or a ovo-vegetarian then you are best to try and include foods such as green leafy vegetables, dried figs,nuts, kidney beans and tofu to help towards your recommended intake of 700mg per day.
- Iron - Iron is usually found in meat and eggs with absorption being helped through vitamin C. Plant-based sources of iron are not as easily absorbed, however you can find iron in foods such as dried fruits, wholegrains, leafy green vegetables, seeds and pulses. To help absorption, consume with foods high in vitamin C such as citrus fruits and leafy green vegetables.
- Protein - Protein plays several important roles in the functioning of our body such as growth and repair and the maintenance of good health. There are a variety of plant-based sources of protein on the market such as beans, chickpeas, lentils, tofu and soya. If you are a lacto-ovo vegetarian, then eggs and dairy are great sources of protein. Variety is the key as some sources of protein do not contain all the essential amino acids, with soya, quinoa and hemp being the only 'complete' plant-based sources of protein.
Types of plant-based diets:
There are several different types of vegetarian diets:
- Lacto-ovo vegetarians eat dairy foods and eggs but do not consume meat, poultry or seafood.
- Ovo-vegetarians do not consume anything but eggs from animal sources.
- Lacto-vegetarians eat dairy but do not consume eggs, meat, poultry and seafood.
- Vegans do not consume or use anything from an animal, therefore avoiding honey, dairy and eggs as well as meat, fish and poultry.
- Other variations of a plant-based diet include pescatarians who consume fish as part of their diet.
- There is also a growing group of 'flexitarians' who may occasionally eat animal products, although their diet is mainly plant-based foods.
Plant-based diets
The interest in plant-based diets has risen dramatically in the past few years. With popular campaigns such as Veganuary and Meat-free Mondays it's no surprise that plant-based diets seem to be a lifestyle, conscious choice that more people are switching to.
There are many reasons people may choose to follow a plant-based diet, such as animal well-being, environmental factors or for health reasons. So let's explore some of the different plant-based diets and how to make informed choices when cutting food sources from your diet.
Top Tips:
- It is important when following any of the diets to ensure you are doing it for the right reasons, not because you feel you must for the label of 'vegetarian' or 'vegan'. A balanced diet - full of variety of fruit, vegetables, complex carbohydrates, proteins and fats - is key.
- Consider taking multi vitamin supplements that contain vitamin B12 and Vitamin D. In the UK , vitamin D supplements are recommended in our winter months when there is not enough sunlight for our bodies to be able to make this itself.
- Keep hydrated: you should be consuming six to eight glasses of water a day (more if you have an active lifestyle). Try to reduce your intake of sugary drinks opting for sugar-free varieties where possible.
- Eat to make you happy: Food should be more than just fuel for the body. Follow a plant-based diet because it makes you feel good; try not to restrict your diet for negative reasons.
(Source: OM yoga May 2018 - By Sarah Jackson)
From vegetarian and vegan to pescatarian there are a number of diets that fall under a broad 'plant-based' umbrella.
There are many benefits to eating a diet rich in plant-based foods, which are usually rich in beans, nuts, wholegrains, fruits and vegetables - all part of a healthy diet. This includes protein, vitamins, minerals and essential fats as well as fibre. However, when cutting foods groups out of your diet (and in this case food sources) it is important to plan ahead and be aware of any nutrients you may be lacking by not eating meat, fish or dairy.