Plant-based meals and snacks have been in the headlines in recent years and it’s a good sign! A plant-based diet does not mean completely vegan; it can be a nutrition option packed with protein, fats, carbs, vitamins and minerals for optimal health, even if you replace one meal a week with plant-based foods.

A plant-based diet can help reduce the risk of cardiovascular disease, which is the leading cause of death by 41% worldwide.¹It can also improve weight, help with cholesterol management, improve glucose metabolism and blood pressure.² Most importantly, by eating more plant-based meals, we are taking care of the sources from the planet, by reducing the amount of land needed to grow crops by 76% and diet-related greenhouse gas emissions by 49%.³

When thinking about plant-based diets, the first options to come to mind are vegan and vegetarian nutrition patterns. Plant-based diets refer to a nutrition pattern that is based on vegetables, fruits, nuts, seeds, pulses and legumes, with occasional or rare intake of red meat, chicken and fish. Vegetarian diets remove all meat, chicken and fish whereas veganism takes the step further by cutting out traces of any animal-based products, such as eggs, honey and dairy.

Table 1 shows an overview of the most-common plant-based diets⁴

Adapted from BDA ref 4

Some ideas of plant-based meals and snacks from all over the world include:

• India – Chickpea and spinach curry: canned chickpeas, coconut milk, spinach, curry powder, garlic, onions, tomatoes flavoured with Indian spices and accompanied with roti or chapatti.
• Mexico – Vegan tacos: black beans, roasted corn, avocado, lettuce, salsa, vegan sour cream, soft wholegrain tortillas.
• Lebanon – Roasted vegetable and hummus and halloumi wrap: whole wheat wrap, hummus, roasted zucchini, bell peppers, carrots, arugula
• Italy – Vegan mushroom risotto: arborio rice, mushrooms (shiitake or button), vegetable broth, garlic, onion, cheese on top
• Syria – Falafel with tahini Sauce: chickpeas, garlic, parsley, cumin, flour, pita bread, cucumbers, tomatoes, tahini
• Ethiopia – Injera with misir wot: teff flour (for injera), red lentils, onions, garlic, berbere spice blend, tomato paste

You may be worried about missing some nutrients, mainly found in animal meat, but here are some ideas to ensure we meet our nutrient needs.

The essential nutrients in plant-based diets:

• Vitamin D: fortified cereals and unsweetened soya drinks, mushrooms
• Calcium: plant-based diary, green leafy vegs, tofu, sesame seeds and tahini
• Iron: pulses, legumes, dark green leafy vegs, dried fruits (although all less absorbable)
• Omega-3 fatty acids: flaxseeds, chia seeds, hemp seeds, walnut, seaweed

YOUTH

Plant-based diets in teenagers are seen to include more fast food (pizza, vegan burgers, soft drinks, pastry, doughnuts), which although they contain little to no animal-based products, the content of added sugar, salt and trans-saturated fats increases the risk of obesity and obesity-related medical conditions, such as type 2 diabetes, high cholesterol and high blood pressure. It is important to maintain a balanced meal, even with plant-based options, without over-focusing one single nutrient, like carbohydrates.

CHILDREN

Following only a plant-based diet raises concern regarding nutrient absorption in children. Issues to watch out for include:

• Vitamin B12: Add fortified food (cereals, bread) to the diet and supplements if necessary.
• Zinc and iron may not be absorbed because of phytates present in nuts, beans and lentils. Ensure routine blood tests are taken if worried.
• Calcium: If there are concerns, recommend at least two to three portions of calcium daily (200ml of non-dairy milk, 150g of non-dairy yoghurt and 30g cheese).
• Fibre: Excessive amounts of fibre can increase early fullness when we haven’t met our energy intake requirements. Aim for 30g of fibre from a variety of sources (fruits, vegetables and wholegrains).

In conclusion, adopting a plant-based diet offers numerous health benefits, including improved cardiovascular health, better weight management and reduced greenhouse gas emissions. By incorporating a wide range of fruits, vegetables, legumes, and whole grains, plant-based diets can provide essential nutrients while also promoting sustainability. However, it’s important to maintain balance and ensure nutrient intake, especially for children and teenagers, to avoid potential deficiencies.

Ines Jabir, BSc, RD
Specialist Dietitian, My Nutrition Balance

Ines Jabir is a specialist dietitian, with an interest in public health.
She works at My Nutrition Balance, a nutrition service to
support health and lifestyle changes, free from diet culture.

Instagram: @mynutritionbalance
https://www.mynutritionbalance.com

References 

1. Antza C, Gallo A, Boutari C, Ershova A, Gurses KM, Lewek J, Mirmaksudov M, Silbernagel G, Sandstedt J, Lebedeva A. Prevention of cardiovascular disease in young adults: Focus on gender
2. Landry MJ, Ward CP. Health Benefits of a Plant-Based Dietary Pattern and Implementation in Healthcare and Clinical Practice. American Journal of Lifestyle Medicine. 2024;18(5):657-665. Doi:10.1177/15598276241237766
3. Gibbs J, Cappuccio FP. Plant-Based Dietary Patterns for Human and Planetary Health. Nutrients. 2022 Apr 13;14(8):1614. doi: 10.3390/nu14081614. PMID: 35458176; PMCID: PMC9024616.
4. Vegetarian, vegan and plant-based diet - British Dietetic Association (BDA)