I’ve had a few requests lately for vegan recipes and how to make sure you’re meeting your nutrition needs on a vegan diet. I’m always up for requests, so let me know if you have anything else in mind! While vegan and plant-based diets can be healthful way of eating, when eliminating any food or food group from your diet, you are smart to have some nutritional concerns. While there is a spectrum of plant-based diets some that even include meat! Learn more about surprising types of non-vegan foods and ingredients here. While there are health benefits of consuming a plant-focused diet, before starting any diet, I suggest checking in with both your reasoning and your goals for starting it. It can be a healthful way of eating it you choose a variety of foods but becomes less beneficial if you are using it as a way to restrict your intake or follow a strict set of food or dieting rules. The first concern people have with plant-based diets is – where will you get your protein? This is definitely a concern but there are other nutrients to consider too. Below I’ve listed a few of the main nutrients that may be less prevalent in a plant-based diet and lists of plant based foods for where you can find each nutrient.
A well-planned vegetarian diet is a healthy way to meet your nutritional needs. Find out what you need to know about a plant-based diet. Vegetarian diets continue to increase in popularity. Reasons for following a vegetarian diet are varied but include health benefits, such as reducing your risk of heart disease, diabetes and some cancers. Yet some vegetarians rely too heavily on processed foods, which can be high in calories, sugar, fat and sodium. And they may not eat enough fruits, vegetables, whole grains and calcium-rich foods, thus missing out on the nutrients they provide. However, with a little planning a vegetarian diet can meet the needs of people of all ages, including children, teenagers, and pregnant or breast-feeding women. The key is to be aware of your nutritional needs so that you plan a diet that meets them. When people think about a vegetarian diet, they typically think about a diet that doesn’t include meat, poultry or fish. But vegetarian diets vary in what foods they include and exclude.
For some people, losing weight is the goal, but for others, including athletic, active, or physically larger builds, going plant-based can lead to unwanted weight loss and persistent feelings of hunger. This is totally avoidable, with a little planning and education about where to get your macros. Not to worry! Here are my tips for eating a balanced vegan or plant-based diet and staying on track. There are a few telltale physical signs that you may not be nourishing your body properly on a vegan diet. Here are a few things to look out for. Start by talking to your doctor, and adjust your diet to take into account the following recommendations. Carbs, protein, and fat, otherwise known as macronutrients, or “macros,” make up the majority of any diet. To create a balanced vegan diet, aim to eat these macro rations. The number of calories you eat per day will vary based on your age, your overall size and your nutrition goals.