If you’re new to a plant-based diet, you may be concerned that you’re not getting the right nutrition. At the outset, you should know that a diet that includes plenty of fruits, vegetables, whole grains, legumes and nuts, and seeds will, for the most part, contain more than enough nutrition to keep you healthy, and the ONLY nutrient that is not available on a plant-based diet is Vitamin B12. Let’s look more closely at what constitutes a nutrient-rich plant-based diet... plant-based nutrition: getting it right!
Protein
While there are different schools of thought on how much protein an average person needs, we’ll use the recommended dietary allowance (RDA). According to their research, the average adult needs a minimum of 0.8 grams of protein for every kilogram of body weight (0.36 grams per pound).
For example, a 150-pound person should get between 45 and 80 grams of protein a day, which is about 10-15% of their daily caloric intake (depending on weight goals and activity level). Use this handy online calculator if you'd like to customize it for yourself. See our more in-depth article, “Am I Getting Enough Protein on a Plant-Based Diet?” for complete details on plant-based protein needs.
Protein is made of amino acids. You’ll often hear people speaking about something called a “complete protein.” What this means is that the food contains all the essential amino acids or the amino acids that the body cannot produce on its own and, therefore, must be found in the diet.
The good news is that getting all the essential amino acids from a plant-based diet is possible and not that complicated. And contrary to popular belief, you don’t need all of the essential amino acids in each meal, you simply want to make sure you’re getting all of them throughout the day in your various meals and snacks.
Best plant-based source of protein: seeds, nuts, soy (tofu, tempeh, edamame), and other legumes. For more information on plant-based protein sources, check out our very thorough article, “Am I Getting Enough Protein on a Plant-Based Diet?”
Healthy Fats
Even if you’re eating a low-fat diet, you still want to include some fats for several biological reasons:
- All cells have a layer of fat molecules that create a protective barrier around the cell
- Fats are needed for the body to make prostaglandins (anti-inflammatory compounds), reproductive and metabolic hormones, and cell receptors
- Fat fuels our mitochondria, which are our body’s energy factories
- … and several other crucial biological processes
There are healthy fats and unhealthy fats in our foods. Unhealthy fats are saturated fats and some vegetable oils, including coconut, which have some saturated fat. Of the liquid oils, olive oil is best, but you still want to use it sparingly because one tablespoon of fat or oil has 120 calories, plus olive oil does have some saturated fat. Avocados are a great source of monounsaturated oil.
Omega fatty acids, DHA, and EPA are important for our health. While our bodies can synthesize DHA and EPA, we cannot do so without ingesting the essential fatty acids ALA (alpha-linolenic acid) and LA (linoleic acid).
LA is an omega-3 fatty acid, while ALA is an omega-6. Sadly, the average American often ingests way more omega-6 oils than omega-3. To balance your ratio, which is especially important for anyone on a plant-based diet, you can easily supplement with good vegan Omega 3 fatty acids.
Best plant-based sources of fats: nuts, seeds, avocado, and a small amount of olive oil, or you can supplement with algae oil.
Vitamins & Minerals
In addition to plenty of protein and healthy fats, there are other considerations. Certain vitamins and minerals can be less readily available. Below are a few of the most crucial to include in your diet.
Vitamin B12: Most people on a plant-based diet know that it’s important to get vitamin B12 by either supplementing, by eating foods fortified with it, such as bread or cereal, or through a combination of both because it’s not available in a plant-based/vegan diet. Even meat-eaters can be deficient in Vitamin B12.
If you rely on fortified foods, you might be considering nutritional yeast. While using nutritional yeast in recipes can add wonderful flavor, it’s not an adequate source. The biggest reason for this is that B12 is light-sensitive, and it’s likely that the product you purchase has lost potency due to the way it’s stored.
As we age, our ability to absorb vitamin B12 may decline. For those over 65 who eat a plant-based diet, the supplementation should probably be increased to 1,000 mcg of cyanocobalamin each day, according to Dr. Michael Greger:
<65 = 250 mcg per day
>65 = 1,000 mcg per day
I feel it’s also important to touch on another common belief regarding B12. It’s widely accepted that animal products contain B12 because the animals are ingesting soil that contains the vitamin. The popular theory is that if we eat “dirty” produce, we will get enough B12.
This is not sound advice. You are not only unlikely to consume an adequate amount of B12, but unless you know the exact farm your produce came from, you have no idea what else you may be eating.
While it’s not difficult to get this amount from fortified foods, it’s even easier to get it with a good Vitamin B complex. B-complex supplements are relatively inexpensive and a great way to ensure you’re getting all your B vitamins, not just B12. And most supplements contain much more than the daily recommended minimum of B12.
Best plant-based sources of Vitamin B12: fortified foods such as plant milk, soy products, cereals, and some nutritional yeast.
Calcium: The recommended daily intake of calcium for adults ranges from 1000 to 1200 milligrams. People usually THINK they’re getting enough calcium from dairy, but this information is misleading. Be sure to read this article, "Is Milk Good for Our Bones?" about why dairy is NOT a good source of calcium.
There are great plant-based sources of calcium for people eating a plant-based diet. Adequate calcium levels are important for bone and teeth health, and this mineral is also crucial for a number of other bodily functions, including blood clotting, the regulation of hormones and enzymes, the relaxation and contraction of blood vessels and muscles, and the transmission of nerve impulses.
Best plant-based sources of calcium: blackstrap molasses, leafy greens, fortified plant milk.
While there are several plant-based sources of calcium, you may want to consider supplementation as well. It’s recommended to examine your diet closely, determine how much calcium you’re getting from foods, and supplement the rest.
There are some important factors to remember when choosing a calcium supplement. Calcium citrate is the most easily absorbed form available and is least likely to cause stomach upset. You won’t want to take more than 500 mg at a time, as your body won’t be able to absorb a higher amount at once anyway.
Magnesium: You’ll also want to ensure you get enough magnesium if you supplement with calcium. If your calcium intake isn’t balanced with magnesium, you could be contributing to problems such as kidney stones, arthritis, and calcification of the arteries, to name a few.
When supplementing with calcium, it’s best to get an equal amount of magnesium; some even recommend a 1:2 ratio of calcium to magnesium.
Best plant-based sources of magnesium: oats, nuts, seeds, and cacao.
Vitamin D: Also, don’t forget the importance of vitamin D! It is also crucial for bone health. If you’re not getting it through a minimum of 15 minutes of sun exposure daily directly on your skin (without sunscreen), you’ll want to also consider supplementation. A good baseline is 1000 IU of D3 in the summer and 4000 IU in the darker months, however, the best way to know is by having your Vitamin D levels check with your doctor. It’s important to note that you don’t want to supplement with D2 (the form from plants) unless your doctor advises. And no matter how much D2 you’re getting from plant-based foods, you will definitely want to supplement if you aren’t getting enough D3 from the sun. Here’s a great video from Dr. Rhonda Patrick on finding the sweet spot for vitamin D. For more on the difference between D2 & D3, check out this article.
Best plant-based sources of Vitamin D2: mushrooms and fortified plant milk. Expose your skin to the sun for 15 minutes/day or a supplement if you're very low.
Iron: There are two types of iron: heme and non-heme. Non-heme is the kind of iron found in plant-based foods, and unfortunately, it’s much less readily absorbed by the body than the heme form. Because of the lower absorbability, the recommended iron intake for those on a plant-based diet may be as much as 1.8 times higher than those who eat meat.
You can get enough iron from plant-based foods, so you’ll want to become familiar with the iron levels in your favorite foods and go from there. Whether you’re choosing foods naturally high in iron or those fortified with it, getting enough on a plant-based diet is definitely achievable.
Please keep in mind that too much iron can be quite dangerous, so you should have your blood levels tested prior to taking an iron supplement.
Best plant-based sources of iron: cacao, blackstrap molasses, dehydrated fruit, and dark leafy greens.
Watch this informational video, “Iron Rich Foods: The Essentials of Iron,” to learn more about the importance of adequate iron levels.
Vitamin K2: Vitamin K2 is a lesser-known vitamin than the others we’ve discussed. Its main role is in blood clotting, and some people argue that a K2 deficiency causes tooth decay and chronic disease. One of the most compelling pieces of information is that a higher intake of K2 may help prevent arterial calcification. It may also help lower the risk of osteoporosis and be a cancer-preventative.
While our bodies can convert vitamin K1 (10 times more readily available from dietary sources) into K2, and a healthy microbiome can also produce some K2, it’s important to make an effort to ensure you’re getting enough of it.
The RDA ranges from 10-25 micrograms, so getting enough through diet alone is possible. Higher amounts may be recommended on a case-by-case basis by your doctor, and it’s not recommended to supplement with K2 unless advised to do so by your physician. This is especially important for anyone taking anticoagulant medications.
Best Plant-based sources of K2: Fermented foods such as sauerkraut, miso, and kombucha, leafy greens.
Antioxidants & Flavonoids
Antioxidants are molecules that counteract the damaging effects of free radicals. Our bodies make far more free radicals naturally than they do antioxidants, so it's important to eat plenty of foods that contain them. Preventing the oxidative damage of free radicals benefits us in many ways, including eye health, immune support, heart health, brain function and memory, and anti-aging.
A good practice is to include a lot of leafy greens in your diet and to “eat the rainbow” each week. This means you’re eating veggies and fruits of all the different color choices. Flavonoids are what color our fruits and veggies, so you want a wide color variety to get as many different flavonoids as possible.
Flavonoids are phytonutrients found in nearly all fruits and vegetables. They are powerful antioxidants that are incredibly anti-inflammatory and beneficial to the immune system. Eating a flavonoid-rich diet is a preventative factor for many diseases and ailments.
Best Plant-based sources of antioxidants & flavonoids: berries, cacao, pretty much all brightly colored fruits and veggies
What’s your plan of action for adequate nutrition on a plant-based diet?
TAKEAWAY: The overall takeaway is that it’s unnecessary to stress and obsess about counting and tracking all your vitamins and minerals. You will be off to a good start if you eat a wide variety of fresh veggies and fruits. Just remember—eat the rainbow!
Review your levels and determine what needs adjusting. Remember to review the information that’s preloaded in these apps, as it may not be 100% accurate for every item.
If you have any tips or tricks for ensuring you’re getting all the macro and micronutrients you need on a plant-based diet, I’d love to hear about it! Share in the comments below or give me a shout on any of my social media channels (the links to all of them are found below). Thanks for reading!
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clarance roberts
We get older and learn that we don’t know so many things because their kept from us.
Diane Smith
I hope this article helps people understand that plant-based diet can work for them.
Julio
Greatfull for you article.
Very good.
Diane Smith
Thanks, Julio.
Motunrola Olisa
Thanks, we have a lot of information here, actually as if it’s all is on one plate and well balanced!
liz
I am finding this ‘plant based diet’ idea really really confusing. We are attempting to follow one because of a family member with cardiovascular disease. So it’s important for us to get it right. BUT – there is just so much contradiction!! We want to follow a plant based diet with the goal of getting off cardiac medications and to do that, there are at least 3 experts recommending a diet that is extremely low in fat. No meat, no oils, no nuts and seeds, except a very small amount of flax seed and walnuts when you already have heart disease. One expert said 10% of your diet in fats and none of those saturated. And no eggs, no dairy. That leaves only beans and soy for sources of protein. There’s no way we could meet the protein recommendations you are suggesting, especially since I won’t eat soy. I don’t believe it is a healthy food. Not only is it rare to find any soy growing now that is not genetically modified, but it can have a negative effect on your hormones, from things I have read. I have such a negative attitude toward soy, I just can’t see overcoming that. So – a diet low in fat, low in protein, what does that leave? Carbs and sugars and grains – veggies and fruit. So how can that be right, when so many experts in the field of nutrition are now recommending most people cut back on carbs. What about all the problems with insulin resistance? What about all the grains that turn to sugars very quickly in your bloodstream? As I said – I’m very confused. It’s one thing to be persuaded that this is a great diet to follow, despite the fact, it’s really hard to make this shift, but to have doubts about whether it is the best diet, is also difficult to ignore.
Diane Smith
Hey Liz, I feel your frustration! It is really confusing. And, when you’re helping a loved one, I know you’d like to know where to turn and make the best choices. You’d think we’d have nutrition figured out by now. The good news is that science is figuring some things out, as long as you look at reputable studies and sources of funding and for that I recommend viewing nutritionfacts.org. You’ll find lots on most of the subjects you are interested in if you haven’t seen it before.
I’d like to take each of your points and write a blog post because this is a deep subject. I have a guess at the 3 experts you’re referring to…. You should look at what recommendations they have in common and incorporate those into diet. I image they agree on eating more fruits, veggies, whole grains, and legumes. This is an excellent first step. For starters, don’t overthink, but do eliminate sugary, oily, prepackaged foods and start eating whole foods. Give me a couple of days to pull together the info you’re seeking and perhaps clear up some things for you.
And, just a note to cover your question on “carbs.” The plant-based nutrition experts recommend eating only whole grain “complex” carbs (but not to excess) and eliminating packaged, processed “simple” carbs. These should not spike your blood sugar. It may depend on an individual’s circumstance and, of course, I’m not a doctor. Some whole grain choices would be brown rice, whole grain bread and pasta, oatmeal, barley, and farro (it’s a bit chewy and similar to rice).
I’ll send you an email when I’ve covered your questions in more detail.