ARTICLE 8

Plant-based nutrition focuses on foods derived primarily from plants.

This can mean different things to different people. Some people eat exclusively plant-based foods, while others simply increase the amount of plant foods in their diet.

Build Variety Into Your Diet

A plant-focused diet can include:

• • vegetables;

• • fruits;

• • beans;

• • lentils;

• • chickpeas;

• • whole grains;

• • nuts;

• • seeds;

• • tofu and other plant-based protein foods.

Don’t Focus Only on What You Remove

A common mistake is to think about plant-based nutrition only as avoiding animal products.

A better approach is to ask:

What nutritious foods can I add?

Adding vegetables, legumes, whole grains, nuts, seeds and fruit can improve dietary variety.

Pay Attention to Nutrient Needs

People following fully plant-based diets may need to pay particular attention to nutrients such as vitamin B12, iron, calcium, iodine, vitamin D, and omega-3 fatty acids.

Individual needs vary, so professional guidance can be useful when making major dietary changes.

Protein Can Come From Plants

Beans, lentils, chickpeas, tofu, nuts, seeds and other plant foods can contribute protein.

A varied diet can help provide a broad range of nutrients.

A Flexible Approach

You do not need to become completely plant-based to eat more plant foods.

Try adding:

• • one additional vegetable serving;

• • beans to a salad;

• • lentils to soup;

• • nuts or seeds to breakfast;

• • whole grains instead of refined grains.