As plant-based diets continue to grow in popularity, many clients are asking us about moving into more plant-based eating patterns. There are a wide variety of reasons why people choose to eat more plant-based, examples include: health benefits, environmental reasons, animal rights, religious beliefs, etc. A plant-based diet can consist of a wide range of healthy nutritious foods, but what a person eats depends on the type of diet they follow. The following are diets that fall under a “plant-based diet”:
• Lacto-vegetarian: excludes meat, fish, eggs and dairy products such as milk, cheese, yogurt and butter
• Ovo-vegetarian: excludes meat, fish and dairy products, but consumes eggs
• Lacto-ovo vegetarian: excludes meat and fish, but allows dairy and eggs
• Pescatarian: excludes meat but consumes fish and seafood
• Vegan: excludes all animal products, including meat, fish, eggs and dairy products and, for some, even honey!
Health benefits of a plant-based diet
Vegetarians often consume higher amounts of fruits, vegetables, whole grains, legumes, nuts, and soy products. A diet rich in these foods provides our bodies with high amounts of vitamins, minerals, antioxidants, phytochemicals and dietary fiber which can all help improve health and overall reduce the risk of diseases such as cancer, heart disease and diabetes . Many studies have shown that higher consumption of fruits and vegetables has been inversely associated with the risk of cardiovascular disease, as well as type 2 diabetes. Plant-based diets have also been linked to lower blood pressure, healthier hearts, and better blood sugar levels.
Vegetarian diets are often low in saturated fat with increased consumption of omega-6 fatty acids, which in turn can lower LDL and total cholesterol levels in the blood as well as increase HDL cholesterol (the type of ” “healthy” cholesterol that protects against cardiovascular disease). A vegetarian diet can also be high in soy protein (tofu, edamame, tempeh), and different trials have shown that a diet including soy protein is associated with a significant reduction in total cholesterol, LDL cholesterol, and triglycerides. An overall healthier lipid level can contribute to a lower risk of type 2 diabetes and coronary heart disease.
Nutrients you need to know
While following any type of plant-based diet comes with health benefits, it’s also important to consider the nutrients if you’re cutting out certain animal products. The nutrients most likely to be deficient in an unbalanced plant-based diet are iron, vitamin B12, vitamin D, calcium, zinc, omega-3 fatty acids, and protein.
Working with one of our registered dietitians can help you make sure your plant-based diet is balanced and includes all the nutrition your body needs, Click here make an appointment with someone from our team today!
The recommended intake for these nutrients
Recommended Daily Intake for Adults 19 Years and Over for Men (M) and Women (F) | ||
Enriched breakfast cereals, nuts (cashews, peanuts), beans, chickpeas, lentils, tofu, spinach, eggs | ||
Red star nutritional yeast, cereals and soy products. Eggs and dairy products | ||
15 mcg (M/F), 20 mcg (70 years and older) | Fortified milk, milk alternatives (soy, oat, almond), cereals, and some brands of orange juice and margarine | |
1,000 mg (M/F), 1,2000 mg (F, 50 years and older) | Yogurt, milk, cheese, fortified orange juice, soy milk and tofu. Vegetables such as broccoli, cabbage, bok choy, almonds, sesame seeds | |
Eggs, dairy products, nuts, beans, seeds, whole grains and fortified cereals | ||
Nuts and seeds (flaxseed, chia, walnuts), vegetable oils, fish and seafood (if consumed) | ||
There are no DRIs for protein, but try to include a source of protein in every meal and snack! | Tofu, tempeh, edamame, chickpeas, beans, lentils, nutritional yeast, Greek yogurt, barley, quinoa, soy milk, oatmeal, nuts, nut butters, and seeds |
Although following a vegetarian diet can lead to a healthier diet, this is not guaranteed, it depends on the individual’s dietary choices and overall lifestyle. For example, often foods labeled “vegetarian” or “vegan” may still be high in nutrients of concern, such as salt/sodium and sugar. If you follow this type of diet, make sure you get your nutrients from a variety of foods to ensure you’re fueling your body and giving it the right amount of vitamins, minerals and nutrients it needs.
Working with one of our registered dietitians can help you make sure your plant-based diet is balanced and includes all the nutrition your body needs, Click here make an appointment with someone from our team today!
Work cited:
Craig, WJ (2010). Nutritional concerns and health effects of vegetarian diets. Nutrition in clinical practice, 25(6), 613-620. Available from:
Dinu, M., Abbate, R., Gensini, GF, Casini, A., & Sofi, F. (2017). Vegetarian, vegan diets and multiple health outcomes: a systematic review with meta-analysis of observational studies. Critical Reviews in Food Science and Nutrition, 57(17), 3640-3649. Available from:
Institute Enhancing knowledge and understanding of Dietary Supplements. Updated (September 28, 2022). Available from:
McEvoy, CT, Temple, N., & Woodside, JV (2012). Vegetarian diets, low consumption diets and health: a review. Nutrition for public health, 15(12), 2287-2294. Available from:
Wang, F., Zheng, J., Yang, B., Jiang, J., Fu, Y., & Li, D. (2015). Effects of vegetarian diets on blood lipids: a systematic review and meta-analysis of randomized controlled trials. Journal of the American Heart Association, 4(10), e002408. Available from:
