What should I be eating on a plant based diet?
This diet is characterized by high consumption of
- Fruits and vegetables.
- Nuts and dried fruits.
- Legumes.
- Seeds.
- Vegetable oils such as olive oil.
- Whole grains.
- Partial or total avoidance of animal products.
On the other hand, unhealthy components such as saturated fats, cholesterol, and animal protein are avoided. The key nutrients we should pay attention to are protein, iron, zinc, calcium, vitamin D and B12, riboflavin, and omega-3 fatty acids.
This does not necessarily mean that we should take supplements if we decide to follow this lifestyle; however, you should keep an eye regularly on iron, vitamin D, and B12 levels.
Regardless of the diet you choose, remember that giving up meat does not imply giving up protein. Many foods can be substituted, such as tofu, quinoa, mushrooms, lentils, and most beans and legumes.
In addition, there are many good sources of vegetable protein, such as artichokes, asparagus, broccoli, Brussels sprouts, collards, corn, potatoes, peppers, spinach… all of which provide a good amount of protein. Every vegetable we eat has some protein in it.