Plant Forward Eating Patterns

Posted on Friday, November 3rd, 2023

It’s World Vegan Month, so let’s talk a little bit about plant forward eating! There are many benefits of following a healthy plant forward eating pattern. These may include lowering the risk of developing heart disease by improving blood cholesterol levels and lowering weight, high blood pressure, and type 2 diabetes. Additionally, improved fiber intake can support bowel function.

What are some examples of plant-forward diets?

Vegan – excludes all animal products

Vegetarian – excludes meat, poultry, and fish but includes eggs, dairy and honey

Pescatarian – excludes meat and poultry but includes fish, eggs, dairy and honey

Semi or flexitarian – may include some animal products occasionally

When following this style of eating there are a few things to keep in mind to ensure all nutrients are being considered:

Be aware of Vitamin B12, Iron, Calcium, Vitamin D, and Omega-3s:

Plant Based B12 Sources

  • Nutritional Yeast
  • Fortified plant-based beverage
  • Fortified cereals

Plant Based Iron Sources

  • Spinach, asparagus, kale
  • Lima Beans, soybeans, tempeh, tofu, lentils, beans, chickpeas
  • Tomato Puree, prunes
  • Enriched hot cereal, quinoa, whole wheat breads, oats
  • Pumpkin seeds, cashews, hemp seeds, almonds, hazel nuts, pistachios

Plant Based Vitamin D Sources

  • Fortified Orange Juice
  • Soy Beverage
  • Mushrooms
  • Fortified Rice, oat, almond beverage

Plant Based Calcium Sources

  • Spinach, Kale, collard (greens)
  • Fortified orange juice
  • Tofu prepared with calcium sulfate
  • Beans
  • Tahini
  • Almonds
  • Enriched cashew, almond, coconut, rice milk

Plant Based Omega-3 Sources

  • Soy products
  • Nuts and seeds
  • Foods fortified with ALA, EPA, and DHA

Mix and match a variety of foods to include complete protein sources:

  • Complete protein means that the protein source has all nine essential amino acids needed to meet the body’s daily needs. 

Ex. Tofu, Tempeh, Buckwheat, Quinoa, Chia seeds, Soy products 

  • Incomplete protein means that the protein source has some, but not all 9 essential amino acids and will need to be paired with another protein source to “complete” the protein and meet the body’s daily needs. 

Ex. Legumes (beans, peas, lentils), Nuts & Seeds, Grains, Broccoli, Mushrooms, Spinach 

Check out our blog on the power of protein to learn more!

The goal is to have a variety of different protein sources to ensure all the essential amino acids needed in a day are consumed to support the body.

Follow Canada’s Food Guide:

It is important to maintain a balanced diet to promote your overall health and wellbeing. At most meals try to aim for:

  • ½ plate of vegetables
  • ¼ plate of protein foods
  • ¼ plate of wholegrain carbohydrates

Talk to your Doctor about supplements

Many important nutrients are found mainly in animal products and may be difficult to get enough of when following a plant forward eating pattern. If you don’t think you are getting enough of these nutrients through food considering discussing it with your doctor!

The way you eat does not need a label!

If you want to move forward with including more plant-based proteins, that’s great! Find a way of eating that works for you, your goals and your ideals. If that doesn’t fit exactly into a label, that’s okay too!

**Disclaimer: blog posts are not meant to replace medical advice. If you have a personal medical condition, please consult with the appropriate provider**


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