The Facts
It’s pretty obvious. Top health groups around the globe agree that a well-planned plant-based diet can provide all the nutrients you need at any age. So, what exactly makes a plant-based diet well-structured? Don’t worry, I’ve got all the details for you.
1. Five to eight servings of fruit and vegetables a day
Fruits and veggies should be the foundation of a healthy diet. They’re loaded with vital vitamins like beta carotene (which turns into vitamin A), B vitamins, and vitamins C, E, and K. Plus, they offer key minerals and trace elements such as calcium, iodine, iron, magnesium, manganese, phosphorus, and potassium. It’s surprising that around 90% of people in the UK don’t get enough fibre. Fibre is super important for reducing the chances of heart disease, strokes, and type-2 diabetes. It also helps keep our gut microbiome healthy by feeding the good bacteria. Researchers are just beginning to realize how important gut bacteria is for our overall health. So, make sure to get your daily dose of fruits and veggies since they’re rich in fibre.
2. Consume three to five portions of cereals and whole grains daily
Studies show that people who eat a lot of whole grains usually live longer. A review in The British Medical Journal pointed out that a whole grain-rich diet is associated with a reduced risk of heart disease, cardiovascular problems, various cancers, and overall mortality, including from respiratory and infectious diseases, diabetes, and other non-cardiovascular, non-cancer-related issues. This really highlights how important whole grains are in a healthy plant-based diet! The good news is that adding them to your meals is easy—just swap sugary pastries for oatmeal, pick wholemeal pasta and bread instead of white ones, and go for brown rice or quinoa instead of white rice.
3. A couple of servings of legumes
Beans, lentils, and peas pack a serious nutritional punch, which is why they’re staples in many traditional dishes around the globe. They’re loaded with protein, complex carbs, a bunch of B vitamins, vitamin K, calcium, potassium, iron, and zinc. Plus, pulses are rich in fibre, which is awesome for digestion and gut health, and the phytoestrogens found in soybeans might help guard against certain cancers.
With their protein and complex carbs, pulses are fantastic for keeping blood sugar levels steady, making them perfect for preventing and managing type 2 diabetes. The mix of protein and fibre slows down digestion, helping you feel full longer. Meanwhile, the complex carbs give you a healthy energy boost, so you feel good and are less tempted to overindulge.
4. A small mix of nuts and seeds
Nuts and seeds are a great source of healthy (polyunsaturated) fats and have been shown to protect heart health.
Walnuts are packed with omega-3 fatty acids, and other nuts like almonds, macadamias, hazelnuts, and pecans are great for heart health too. Even peanuts, which are actually legumes, can help lower heart disease risk if they’re unsalted.
Besides being good for your heart, nuts and seeds are packed with vitamins and minerals. Just a couple of Brazil nuts can give you your daily dose of selenium, while pumpkin seeds are loaded with vitamin K, magnesium, and zinc.
5. A great source of omega-3 fats
As mentioned earlier, walnuts are a fantastic source of omega-3 fatty acids, but flaxseed really takes the cake. It’s a great idea to include two tablespoons of ground flaxseed in your daily routine to meet your omega-3 needs. Just keep in mind that heat can ruin it, so add it to cold dishes like your breakfast cereal or smoothie, or sprinkle it on meals after cooking. Whole flaxseeds are stable and last a long time, but their hard shell makes it hard for your body to absorb their nutrients, so it’s best to consume them ground. You can buy them pre-ground or grind them yourself. Once ground, store them in an airtight container in the fridge or freezer to keep them fresh.
Flaxseed oil is another option—just take two teaspoons a day. If you’re looking for extra assurance, there are also algae-based EPA and DHA supplements to help you get enough of these essential fatty acids.
6. A trustworthy source of vitamin B12
You only need a tiny bit of B12, but that little bit is crucial for keeping your nerve cells healthy and supporting other key functions. B12 comes from bacteria found in soil and water. In the past, people and animals got it from eating unwashed foods, but nowadays, our food is so clean that we have to find it from other sources, especially supplements. While many plant-based dairy substitutes and nutritional yeast have added B12, it can be tricky to know how much you’re actually getting. Also, it’s important to note that the B12 in meat and dairy comes from the fact that most farm animals are given supplements too.
7. Vitamin D
Vitamin D is essential for keeping calcium levels balanced in your blood and is crucial for strong bones since it helps your body take in calcium. It’s also key for boosting your immune system. In the UK, during spring and summer, most people get enough vitamin D from sunlight on their skin, but come winter, a supplement is a must, no matter what you eat. Similar to vitamin B12, you can often find vitamin D added to dairy alternatives like soya milk and plant-based cheeses, but it’s usually better to go for a vitamin tablet or spray to keep track of your dosage. If you tend to cover up in the summer, you’ll need to take a supplement all year long.
8. Getting adequate calcium
Calcium is essential for strong bones and teeth. If you’re vegan, you can meet your calcium needs through a well-balanced diet without supplements, but don’t forget that vitamin D is important for calcium absorption. Good sources of calcium are dark leafy greens like broccoli, kale, and cabbage, calcium-fortified tofu, sesame seeds, tahini, legumes, whole grain bread, and dried apricots. You can also find dairy alternatives like unsweetened soy and oat milk, yogurts, and cheeses that are enriched with calcium.
9. Iodine
Iodine is a mineral that often gets ignored. It’s a crucial trace mineral, meaning our bodies can’t make it, so we have to get it from our diet or supplements. The problem is, it’s not in a lot of foods, so we need to be mindful of our intake. Seaweed like nori and kombu is a great source, and you can find those when ordering most sushi. Also some soya milks are now enriched with iodine. If you’re not sure if you’re getting enough, consider taking a daily supplement.#
10. Lots of water
You can’t have a healthy diet without staying hydrated, so make sure to drink enough water! Aim for six to eight cups a day, and even more if you’re working out or it’s hot outside. This can also include unsweetened milk alternatives, green tea, herbal/fruit teas and filtered coffee—don’t worry, a regular amount of coffee or tea won’t dehydrate you!