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

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

A plant-based diet requires careful planning to ensure you get enough protein, vitamins, and minerals. Key nutrients include protein, iron, calcium, omega-3 fatty acids, and vitamin B12.

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

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

What about vitamin B12? How do I get that?

Vitamin B12 is primarily found in animal products, so it's important for those on a plant-based diet to consume fortified foods or take a supplement.

Are there any risks associated with a plant-based diet?

Yes, if not properly planned, a plant-based diet can lead to deficiencies in certain nutrients like vitamin B12, iron, and omega-3 fatty acids.

Can you suggest a meal plan for a day?

Sure! For breakfast, try oatmeal with almond milk and berries. For lunch, a quinoa salad with chickpeas and veggies. For dinner, stir-fried tofu with broccoli and brown rice.