Plant-based diet: 7 vegetarian diet tips to maintain total health and fitness
Plant-based diet: Focus on protein, vitamin B12, iron, omega-3s, calcium, whole foods, and hydration. Achieve optimal health while enjoying plant-based benefits. Keeping these factors in mind will help you maintain a balanced, nutritious, and satisfying plant-based diet.
A plant-based diet focusses primarily on foods derived from plants, including vegetables, fruits, grains, nuts, seeds, and legumes. Unlike veganism, which strictly avoids all animal products, a plant-based diet may allow for some animal-derived ingredients but prioritises plant foods. The emphasis is on whole, minimally processed foods that provide essential nutrients while reducing reliance on meat, dairy, and other animal products. This diet is associated with various health benefits, such as improved heart health, weight management, and lower risks of chronic diseases, while also promoting sustainability and environmental conservation. However, if you're on a plant-based diet, it's essential to ensure you're meeting all your nutritional needs while maintaining a balanced and healthy lifestyle. Here are seven crucial things to keep in mind, according to celebrity dietitian Niharica Arvind. (Image: Canva)
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Ensure sufficient protein intake: Plant-based diets can be rich in protein, but it is important to include a variety of sources such as beans, lentils, tofu, and chia seeds. Combining different protein sources throughout the day ensures you get all the essential amino acids. (Image: Canva)
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Get enough vitamin B12: Vitamin B12 is typically found in animal products, so those on a plant-based diet should consider fortified foods like plant-based milk, cereals, and nutritional yeast, or a B12 supplement, to prevent deficiency. (Image: Canva)
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Watch your iron levels: Plant-based iron (non-heme iron) is less easily absorbed by the body than iron from animal products. Include iron-rich foods like spinach, lentils, chickpeas, and seeds, and enhance absorption by pairing them with vitamin C-rich foods like citrus fruits, tomatoes, and bell peppers. (Image: Canva)
Include omega-3 fatty acids: Omega-3s are essential for heart and brain health, and while they are found in fish, plant-based sources include flaxseeds, chia seeds, walnuts, and algae-based supplements. Regularly eating them can ensure that you get the maximum health benefits. (Image: Canva)
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Focus on whole foods: Processed plant-based foods can be high in sodium, sugar, and unhealthy fats. Prioritise whole foods like fruits, vegetables, whole grains, nuts, and seeds to maintain a balanced diet and minimise health risks associated with highly processed foods. (Image: Canva)
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Calcium and vitamin D: Ensure you are getting enough calcium for bone health from plant sources like fortified plant milk, leafy greens, almonds, and tofu. Since vitamin D is also crucial for calcium absorption and bone health, consider fortified foods or supplements, especially if you live in areas with limited sunlight. (Image: Canva)
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Stay hydrated and get enough fibre: A plant-based diet is typically high in fibre, which is excellent for digestion but can lead to bloating if you are not adequately hydrated. Drink plenty of water throughout the day, and gradually increase your fibre intake to allow your digestive system to adjust. (Image: Canva)
