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There are two important words when it comes to your meals and nutrition: variety and planning!
You may have heard a lot of buzz lately about plant-based diets...
This way of eating focuses on eating a diet consisting mostly of plant-based foods. This can be a great way to add variety to your diet with new flavors and textures, and also get a variety of nutrients to help keep your body and mind functioning properly.
Today I’m going to lay out a few basic tips to help you get more out of the plant-based foods you eat.
When you eat a plant-based diet, it's important to make sure you eat foods that add up to enough protein for your needs (along with vitamin B12 - which is only found in animal proteins & fortified foods, iron, omega-3 fatty acids, and other micronutrients hard to find in plant foods)…
This is a little easier for people who choose to incorporate animal proteins into their plant-based diets, and more of a concern for those who choose a vegetarian or vegan plant-based diet...
Either way, it is important to be aware of your nutritional needs, and be mindful to include all the necessary nutrients no matter what type of meal plan you choose.
So, here are a few strategies to help you maximize your protein and nutritional intake when you’re eating a plant-based diet:
1. Eat plant-based foods that ARE complete proteins.
Did you know that most plant proteins are “incomplete”? This means they don’t have all the essential amino acids to form a complete protein for your body to use.
The good news is that there are plenty of plant-based complete proteins available at your grocery store.
Foods like:
● Ancient grains (quinoa and amaranth)
● Chia seeds
● Buckwheat
● Hemp products
● Non-GMO/organic soy products (tofu, edamame, tempeh)
Adding these to your rotation of foods can help boost your overall protein intake.
2. Combine plant foods to form a complete protein.
When you pair two different incomplete protein sources, it can add up to a complete protein.
Incomplete protein sources include:
● Whole grains (rice, barley, etc.)
● Legumes
● Nuts & seeds
● Some vegetables (brussels sprouts, corn, asparagus, broccoli, etc.)
Many common dishes include incomplete proteins that work together. A few examples:
● Rice & beans
● Almond butter & whole grain bread
● Salad with quinoa & black beans
Dietitians used to recommend that every meal should include at least 2-3 incomplete protein sources …
but they now say that as long as you eat a variety during the day, you can meet your protein needs.
3. What about plant-based protein powders?
There are dozens (maybe hundreds!) of different plant-based protein powders on the market.
While they may be high in protein, it’s important to remember they can also be highly processed and can contain sweeteners and other products that might not align with your health goals.
Be sure to read your ingredient labels and do your research.
4. Don't forget the B12!
This essential nutrient is found only in animal products, such as meat and dairy, and in fortified foods.
B12 fortified foods can include:
● Nutritional Yeast
● Meat Substitutes
● Protein Shakes and Powders
This list is not exhaustive, and the items listed may not always be fortified. Be sure to always check the nutrition label, and if you aren't sure whether or not you're getting enough B12 in your diet, check with your doctor or a registered dietitian.
Sometimes it just takes a few small tweaks to unlock incredible results!
If you need specific ideas & guidance, check out my 28-Day Clean Eating Kickstart. Learn just how healthy and delicious clean eating can be. And no, you won't just be eating salads!
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