Plant Based Nutrition Diet

People have many reasons for picking a plant based diet. For some, it's a matter of economics: meat and dairy can be prohibitively expensive, while staple vegetables are cheap and healthy. Others choose a vegetarian or vegan diet for personal or religious reasons. Whatever the reason, most people are able to follow a vegetarian diet as long as they are aware of the potential deficiencies involved and learn what foods to eat to compensate.

Protein

While standard diets including meat are high in protein, vegetarians should give special attention to this nutrient. Soy, lentils, most other beans and some whole grains are excellent sources of protein which are also high in fiber. Nuts and seeds also provide protein along with healthy fats. Commercially produced meat replacements are generally high in protein but may have high levels of sodium, so check the labels before adding these to a plant-based diet.

Fiber

Plant based diets are high in fiber, which is essential for proper nutrition and can aid in weight loss. Fiber helps keep bowel movements regular by bulking up stool, and helps regulate blood sugar levels. Fruits, beans, vegetables and leafy greens all have high amounts of fiber. Eat a wide variety of plant foods to get both soluble and insoluble fiber.

Vitamin B-12

Getting vitaming B-12 on a vegan diet can be difficult, as the primary sources are all animal based. Those that consume eggs and dairy in addition to plant foods will not have to worry, but those sticking to a strict plant based diet should look to supplement vitamin B-12. Nutritional yeast is a good dietary source, but B-12 can also be supplemented in pill form.

Calcium and Vitamin D

Vegans should think about supplementing calcium and vitamin D, as these nutrients are low in plant-based diets. Look for breakfast cereals and milk replacements that are fortified with both nutrients, as vitamin D aids in the body's absorption of calcium. Dietary sources of vitamin D are rare, but calcium can be found in almonds, soy, and greens such as broccoli or spinach.

Iron

Vitamin C aids in the absorption of plant based iron, which is not as easily absorbed as iron from meat. A few plant sources of iron include leafy greens, chickpeas and lentils. Many breakfast cereals and other foods are fortified with iron. If your dietary intake is insufficient, consider taking iron supplements as well.