What are the nutritional guidelines for a plant-based diet?

What are the nutritional guidelines for a plant-based diet?

A plant-based diet focuses on whole foods like fruits, vegetables, grains, nuts, and seeds. Key guidelines include ensuring adequate protein, iron, calcium, and vitamin B12 intake.

How can I get enough protein on a plant-based diet?

You can get protein from legumes, tofu, tempeh, quinoa, nuts, and seeds. Combining different sources can help meet your protein needs.

What about vitamin B12? How do I ensure I get enough?

Vitamin B12 is primarily found in animal products, so consider fortified foods or supplements if you're on a strict plant-based diet.

Are there any specific foods I should avoid?

While a plant-based diet is generally healthy, try to limit processed foods, added sugars, and excessive salt for optimal health.

Can you suggest a sample meal plan for a day?

Sure! For breakfast, try oatmeal with fruits and nuts. For lunch, a quinoa salad with veggies. Dinner could be a stir-fry with tofu and broccoli.