Plant-based diet plan: How to get enough protein, calcium, other nutrients from this diet plan

Health benefits of whole grains: Incorporating whole grains like quinoa, brown rice, and oats in your diet provides essential nutrients such as fibre, B vitamins, and minerals like iron and magnesium (Image: Canva)

A plant-based diet plan comprises solely of foods derived from plants, such as fruits, vegetables, grains, and legumes, while excluding meat, dairy, and eggs. These plant-based foods are abundant in fibre, packed with vitamins and minerals, devoid of cholesterol, and are generally low in calories and saturated fat. Consuming a diverse range of these foods ensures that your body receives ample protein, calcium, and other vital nutrients essential for overall health and well-being.

While a plant-based diet offers numerous benefits, it's important to consider potential risks and ensure a well-rounded approach to meet nutritional needs, emphasises dietitian Priyanka Rawat. She lists some benefits and side effects to consider before you start consuming plant-based diet.

Whole grains: Incorporating whole grains like quinoa, brown rice, and oats in your diet provides essential nutrients such as fibre, B vitamins, and minerals like iron and magnesium. These grains are a staple in many plant-based diets and contribute to overall health and energy levels.

Legumes: Beans, lentils, and chickpeas are excellent sources of plant-based protein, fibre, iron, and other essential nutrients. They are versatile ingredients that can be used in various dishes, from soups to salads to main courses, providing a substantial nutritional boost.

Nuts and seeds: These are rich in healthy fats, protein, fibre, vitamins, and minerals. Incorporating almonds, walnuts, chia seeds, flaxseeds, and hemp seeds into the diet adds variety and important nutrients like omega-3 fatty acids, which are typically found in fish.

Fruits and vegetables: The colourful array of fruits and vegetables offers a plethora of vitamins, minerals, antioxidants, and phytochemicals. These nutrients play vital roles in supporting the immune system, reducing inflammation, and protecting against chronic diseases such as heart disease and cancer.

Healthy fats: Sources of healthy fats such as avocados, olive oil, and coconut oil are important for brain function, hormone production, and overall cell health. These fats are essential for absorbing fat-soluble vitamins like A, D, E, and K.

Dairy alternatives: For those on a plant-based diet, options like fortified almond, soy, or oat milk can provide essential nutrients such as calcium and vitamin D, which are typically found in dairy products.

Supplementation: It may be necessary for those following strict plant-based or vegan diets to supplement certain nutrients like vitamin B12, which is primarily found in animal products. Additionally, omega-3 fatty acids from algae supplements can be beneficial for those who do not consume fish, says Rawat.

Variety and balance: The key to a successful plant-based diet is variety and balance. By incorporating a wide range of foods from different plant sources, individuals can ensure they are getting all the essential nutrients their bodies need for optimal health.

While there are risks associated with a plant-based diet such as potential nutrient deficiencies, these can be mitigated with careful planning and attention to food choices. A well-balanced plant-based diet that includes a diverse array of fruits, vegetables, whole grains, legumes, nuts, seeds, and healthy fats can provide all the necessary nutrients for overall health and well-being.