When following a plant-based diet, it’s important to ensure you’re getting all the necessary macronutrients to maintain a healthy lifestyle. However, with so many options out there, it can be overwhelming to know where to start. That’s why we’ve compiled a comprehensive list of the best sources of carbohydrates, protein, fats, vitamins, minerals, and hydration for plant-based eaters. From whole grains to leafy greens, we’ve got you covered. So let’s dive in and discover the most nutritious plant-based foods!
Carbohydrates
When it comes to plant-based diets, carbohydrates are an essential source of energy and nutrients. Carbohydrates come in various forms – simple and complex – but the latter is considered more beneficial for health. Whole grains, legumes, and certain fruits and vegetables are excellent sources of complex carbs. A diet high in complex carbs is associated with a lower risk of chronic diseases, better weight management, and improved digestion. So, let’s take a closer look at some of the best sources of complex carbohydrates for plant-based eaters. And if you want to know more about macronutrients in general, check out our article on macronutrients and balanced diets.
Whole grains
Whole grains are an excellent source of carbohydrates, providing long-lasting energy and a variety of essential nutrients. These complex carbohydrates are composed of longer chains of sugar molecules, which take longer for the body to break down and digest. This results in a slow, steady release of glucose into the bloodstream, providing a sustained source of energy throughout the day.
Some of the best whole grains include:
- Brown rice: A staple food that is rich in fiber, iron, and B vitamins. It is also gluten-free, making it a great option for those with celiac disease or gluten intolerance.
- Quinoa: A complete protein that contains all nine essential amino acids. It is also rich in fiber, iron, and magnesium.
- Whole wheat: This versatile grain is rich in fiber, B vitamins, and minerals such as iron, zinc, and selenium. It can be used to make bread, pasta, and a variety of other foods.
- Oats: A great source of soluble fiber, which can help lower cholesterol levels and improve heart health. They also contain protein, iron, and B vitamins.
Incorporating whole grains into your diet can have many benefits, such as increasing your fiber intake, improving digestion, and promoting steady energy levels throughout the day. Additionally, research has shown that whole grains can help reduce the risk of chronic diseases such as heart disease and type 2 diabetes. To get the most out of your whole grains, it is recommended to consume at least 3 servings per day as part of a balanced diet.
If you’re interested in learning more about the importance of carbohydrates in the body, check out our article on carbohydrates and their role in the body.
Legumes
Legumes are an essential source of protein for plant-based eaters, providing a wide range of essential amino acids necessary for muscle growth and repair. They are also rich in fiber, complex carbohydrates, and vitamins – making them ideal for those looking to increase their daily macronutrient intake. Legumes come in many varieties, including lentils, black beans, chickpeas, and kidney beans, each offering their unique set of nutrients.
Lentils are a great source of plant-based protein and iron, making them an excellent food for vegetarians and vegans. They are also rich in fiber and complex carbohydrates, which help regulate blood sugar levels and keep you feeling full for longer. Additionally, they contain various B vitamins and minerals like potassium and magnesium.
Black beans are another excellent source of protein and fiber, and they also contain heart-healthy fats that can contribute to a healthy lipid profile. Besides, they are rich in folate, iron, and zinc, making them an ideal food for individuals looking to maintain their health and increase their fiber intake.
Chickpeas are some of the most versatile legumes, commonly used in different cuisines as a protein supplement. They are an excellent source of soluble fiber, which can help lower cholesterol levels, stabilize blood sugar, and reduce the risk of heart disease. They also provide a range of nutrients such as folate, iron, magnesium, and potassium.
Kidney beans are another type of legume that has a significant nutritional profile. They are an excellent source of plant-based protein, complex carbohydrates, and fiber, making them an ideal food source for vegans, vegetarians, and individuals looking to maintain a balanced macronutrient intake. Besides, kidney beans contain a range of vitamins and minerals such as folate, potassium, and iron.
To sum up, legumes are an excellent source of macronutrients for plant-based eaters. They are rich in fiber, complex carbohydrates, vitamins, and minerals, making them ideal for those looking to maintain a healthy diet and increase their daily macronutrient intake. By incorporating legumes into your diet, you can maximize your protein intake, improve your digestive health, and reduce the risk of chronic diseases like obesity and heart disease.
Fruits and veggies high in complex carbs
Fruits and vegetables can also be great sources of complex carbohydrates for plant-based eaters. Complex carbs are carbohydrates that are made up of longer chains of sugar molecules and take longer for the body to break down and absorb, providing a more sustainable source of energy. Here are some options:
- Sweet potatoes: Sweet potatoes are a great source of complex carbs, as well as fiber and several vitamins like vitamin A and vitamin C. They are versatile and can be baked, mashed or roasted.
- Beets: Beets are also an excellent source of complex carbs and are also rich in antioxidants and nitrates, which may have benefits for improving athletic performance and reducing blood pressure. Try roasting or juicing them for a nutritious addition to your diet.
- Pumpkin: Pumpkin is another great option for complex carbs, fiber, and vitamins A and C. It can be roasted, pureed or canned for use in various recipes like soups, stews, and baked goods.
- Quinoa: Quinoa is a versatile hearty grain that is rich in complex carbohydrates, protein and several vitamins and minerals like iron and magnesium. It can be used in salads, breakfast bowls or as a substitute for rice in many dishes.
- Brussels sprouts: Brussels sprouts are a cruciferous vegetable that contains complex carbs, fiber, vitamins C and K, and antioxidants. Roast them with some olive oil and balsamic vinegar for a flavorful side dish.
- Broccoli: Broccoli is another cruciferous vegetable that is high in complex carbs and fiber. It also contains vitamin C, vitamin K, and many other important vitamins and minerals. Try steaming or roasting it for a healthy side dish.
Incorporating these fruits and veggies into a plant-based diet can help provide sustained energy throughout the day, especially when paired with other sources of macronutrients like protein and healthy fats. Additionally, increasing complex carbohydrate intake can help with improving athletic performance and recovery by replenishing glycogen stores in the muscles.
Protein
When it comes to a plant-based diet, getting enough protein can be a concern for some. However, there are plenty of protein sources available to those who choose to forgo meat and other animal products. In fact, many plant-based protein sources also offer other health benefits, such as fiber and healthy fats. In this section, we’ll highlight some of the best sources of protein for plant-based eaters. You can also read more about how protein contributes to muscle growth and repair, as well as other health benefits of macronutrients.
Legumes
Legumes, which include beans, peas, and lentils, are an excellent source of plant-based protein, fiber and carbohydrates. They are a staple food in many cultures worldwide, and their consumption has been linked to numerous health benefits. Incorporating legumes into your diet is an easy and inexpensive way to boost your daily intake of essential nutrients.
Here are different types of legumes that can be included in a plant-based diet:
- Chickpeas: Also known as garbanzo beans, these are rich in fiber, protein, and complex carbohydrates. They are a versatile ingredient and can be used to make hummus or added to salads and stews.
- Lentils: These are a great source of plant-based protein and fiber. Lentils come in different colors, including red, yellow, green, and brown. They are widely used in soups, stews, and salads.
- Black beans: These are packed with fiber, plant-based protein, and complex carbohydrates. They can be added to soups, salads, and tacos.
- Peas: Peas are an excellent source of protein and fiber. You can use them fresh or frozen in soups, stews or as a side dish.
- Kidney beans: These are a great source of fiber, plant-based protein, and complex carbohydrates. Kidney beans can feature in stews, chili, and salads.
Incorporating legumes into your daily macronutrient intake can also help you increase your fiber consumption, which has been linked to improved digestion and a lower risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. Legumes also contain essential minerals such as iron, magnesium, and zinc, making them a crucial part of a healthy, balanced diet.
However, some people may hesitate to consume legumes because of their reputation for causing digestive discomfort. Fortunately, there are ways to reduce this issue. Soaking legumes and thoroughly rinsing them before cooking can help to remove the compounds that cause digestive problems. Additionally, gradually increasing your consumption of legumes over time can help your body adjust to their higher fiber content.
Legumes are an essential source of macronutrients, vitamins and minerals needed for humans. They are a versatile food that can be used in various ways, and they are budget-friendly as well. By adding legumes to your diet, you can increase your protein, fiber, and carbohydrate intake while also reaping the numerous health benefits associated with plant-based eating.
Nuts and seeds
Nuts and seeds are great sources of macronutrients for plant-based eaters. They are particularly rich in protein, healthy fats, vitamins, and minerals. Adding nuts and seeds to your diet can provide numerous health benefits.
Almonds are a great source of protein, fiber, vitamins E and B2, and magnesium. They may also help lower blood sugar levels and reduce blood pressure. Almonds can be enjoyed as a snack or used in recipes such as almond butter or almond milk.
Walnuts are high in omega-3 fatty acids, which are essential for brain health. They are also a great source of protein, fiber, and magnesium. Walnuts can be sprinkled on salads or oatmeal, or blended into pesto.
Chia seeds are a good source of protein and omega-3 fatty acids. They are also high in fiber, which can help improve digestion and promote weight loss. Chia seeds can be added to smoothies or used as an egg substitute in recipes.
Flaxseeds are another great source of omega-3 fatty acids, as well as fiber and lignans, which have anti-cancer properties. Flaxseeds can be ground and used as an egg substitute, or sprinkled on oatmeal or yogurt.
Pumpkin seeds are high in protein, fiber, and magnesium. They also contain antioxidants that can help reduce inflammation. Pumpkin seeds can be roasted and eaten as a snack or added to salads.
Including a variety of nuts and seeds in your diet can provide a wide range of nutrients that can support overall health. They can also be a great addition to plant-based meals, increasing satiety and adding delicious flavors and textures.
Note: If you’re looking to increase your fiber intake along with macronutrients, check out our article on 5 Easy Ways to Increase Your Fiber Intake With Your Macronutrients. For more information on macronutrients and their effect on energy levels, check out our article on Macronutrients and Their Effect on Energy Levels. If you want to know the truth behind some myths about macronutrients and weight loss, read our article on Macronutrients and Weight Loss: Myths and Facts. Finally, if you want to learn more about the macronutrients found in vegetarian diets, check out our article on Macronutrients and Vegetarian Diets.
Soy products
When it comes to getting enough protein on a plant-based diet, soy products are a popular and versatile choice. Soy is a complete protein, containing all nine essential amino acids that the body needs to build and repair tissues.
In addition to being a great source of protein, soy products are also rich in other important nutrients such as iron, calcium, and vitamin B12. Here is a table of some common soy products and their nutrient profiles:
| Soy Product | Protein (per 100g) | Iron (mg per 100g) | Calcium (mg per 100g) | Vitamin B12 (mcg per 100g) |
|---|---|---|---|---|
| Edamame | 11g | 1.8mg | 63mg | 0mcg |
| Tofu | 8g | 1.5mg | 350mg | 0.1mcg |
| Soy Milk (fortified) | 3g | 1mg | 300mg | 2.9mcg |
| Tempeh | 18g | 2.4mg | 111mg | 0mcg |
| Soy Yogurt | 4g | 0.3mg | 120mg | 0.4mcg |
There are many ways to incorporate soy products into your diet, from adding edamame to your salads or stir-fries, to using tofu in your smoothies or scrambled “eggs.” Just be sure to choose non-GMO, organic soy products whenever possible, as conventional soy is often heavily sprayed with pesticides.
Fats
As you may know, fat is an essential macronutrient that plays many important roles in our bodies, from providing energy to helping with the absorption of vitamins. For plant-based eaters, it can sometimes be a challenge to ensure adequate intake of healthy fats. However, incorporating the following sources of healthy fats into your diet can help you meet your daily needs and enjoy the many benefits that come with a well-rounded, plant-based diet.
Nuts and seeds
Nuts and seeds are a great source of protein, healthy fats, fiber, and various vitamins and minerals. They also happen to be incredibly versatile and can be incorporated into a variety of plant-based dishes. Here are some of the best nuts and seeds to include in your diet:
- Almonds: Almonds are an excellent source of protein, healthy fats, fiber, and vitamin E. They’re also rich in magnesium, which is important for bone health and muscle function. Sprinkle sliced almonds on oatmeal, use almond flour in baking, or make a batch of almond butter for a tasty spread.
- Chia seeds: Despite their small size, chia seeds pack a powerful nutritional punch. They’re rich in omega-3 fatty acids, fiber, protein, and various micronutrients. Add chia seeds to smoothies, sprinkle them on top of yogurt, or use them to make a dairy-free pudding.
- Cashews: Cashews are a great source of protein, healthy fats, and various micronutrients like copper and magnesium. They’re also a good source of antioxidants, which can help protect against chronic disease. Use cashews to make creamy sauces, sprinkle them on top of stir-fries, or snack on them raw.
- Pumpkin seeds: Pumpkin seeds are rich in protein, healthy fats, and various minerals like zinc and magnesium. They’re also a good source of antioxidants, which can help protect against inflammation and disease. Sprinkle pumpkin seeds on salads, use them to make a pesto, or eat them as a snack.
- Sunflower seeds: Sunflower seeds are a great source of protein, healthy fats, and various micronutrients like vitamin E and magnesium. They’re also rich in antioxidants, which can help protect against cell damage. Use sunflower seeds to make a vegan cheese, sprinkle them on top of roasted veggies, or add them to homemade granola.
Incorporating nuts and seeds into your diet is a simple and delicious way to boost your intake of protein, healthy fats, and vital nutrients. Try adding a variety of nuts and seeds to your meals and snacks for a well-rounded plant-based diet.
Avocado
One of the best sources of healthy fats for plant-based eaters is avocado. This delicious fruit is incredibly versatile and can be used in a variety of dishes. Here are some key reasons why avocado is such a great choice for getting your essential fats:
- Rich in monounsaturated fats: Avocado is high in heart-healthy monounsaturated fats that can help lower cholesterol levels and reduce the risk of heart disease.
- Loaded with fiber: Avocado is also a good source of dietary fiber, which is important for maintaining healthy digestion and preventing constipation.
- Packed with nutrients: In addition to healthy fats and fiber, avocado is also rich in vitamins, minerals, and antioxidants. It contains vitamin K, vitamin C, potassium, magnesium, and folate.
- Easily incorporated into meals: Avocado can be sliced or mashed and added to salads, sandwiches, wraps, or smoothies. It can also be used as a substitute for other fats, such as butter or mayonnaise, in recipes.
Whether you’re looking to boost your nutrient intake or simply add some delicious flavor to your meals, incorporating avocado into your diet is a smart choice. So next time you’re at the grocery store, be sure to pick up some ripe avocados and start experimenting with new ways to enjoy this superfood!
Coconut products
Coconut is a versatile and nutrient-rich fruit which can offer several health benefits. It is a rich source of medium-chain triglycerides or MCTs that can provide energy to the body. Coconut products are rich in healthy fats that can support heart health and metabolism. Here are some coconut products that can be included in a plant-based diet:
- Coconut oil: This oil is high in saturated fat, but it also contains healthy fats such as lauric acid, which can boost immune function. Coconut oil is a good option for cooking and baking due to its high smoke point.
- Coconut milk: This is a creamy, dairy-free alternative to cow’s milk. Coconut milk is rich in healthy fats and can be used in various dishes such as smoothies, curries, and soups.
- Coconut water: Coconut water is a refreshing and hydrating drink that can be an ideal option for post-workout recovery. It is low in calories and high in electrolytes such as potassium.
- Coconut flour: Coconut flour is a gluten-free and low-carb alternative to wheat flour. It is rich in fiber and healthy fats and can be used in baking recipes.
Incorporating coconut products in a plant-based diet can provide a range of health benefits such as improved heart health, metabolism, and immune function. However, it is important to note that coconut products are high in calories and should be consumed in moderation.
Vitamins and Minerals
When it comes to maintaining a plant-based diet, ensuring that you are consuming enough vitamins and minerals is essential for optimal health. These micronutrients play a crucial role in various bodily functions, such as boosting the immune system and preventing chronic diseases. By incorporating a diverse range of whole foods into your meals, you can ensure that you are getting the necessary nutrients your body needs for overall well-being. Here are some of the best sources of vitamins and minerals for plant-based eaters.
Leafy greens
Leafy greens are a great source of essential vitamins and minerals for plant-based eaters. They are low in calories but high in nutritional value. Here are some of the top leafy greens to consider adding to your diet:
- Kale: This superfood is packed with vitamins A, C, and K, as well as fiber, iron, and calcium. It’s a great addition to salads or smoothies.
- Spinach: Another nutrient-dense leafy green, spinach is rich in vitamins A and C, iron, and potassium. It can be sautéed, added to soups, or used as a base for salads.
- Swiss chard: This green leafy vegetable is high in vitamins A, K, and C, as well as magnesium, potassium, and iron. It can be eaten raw in salads or cooked as a side dish.
- Collard greens: These greens are high in vitamins A, C, and K, as well as calcium and fiber. They can be sautéed, boiled, or used in soups and stews.
- Arugula: This peppery-tasting green is low in calories but high in vitamins A and C, as well as calcium and iron. It’s a great addition to salads or used as a topping for pizza.
Incorporating a variety of leafy greens into your diet can help ensure that you are getting a wide range of essential nutrients for optimal health. Try experimenting with different preparations and combinations to find your favorite way to enjoy these nutrient-rich vegetables.
Nuts and seeds
Nuts and seeds are a great source of not only healthy fats, but also protein and essential minerals. They can be easily incorporated into a plant-based diet in a variety of ways.
Almonds: Almonds are high in monounsaturated fats and vitamin E. They can be eaten raw or roasted as a snack, or used as a base for homemade almond milk. Almond butter is also a great alternative to peanut butter.
Chia seeds: Chia seeds are an excellent source of omega-3 fatty acids and fiber. They can be added to smoothies, used as a topping for yogurt or oatmeal, or even used as an egg substitute in baking.
Walnuts: Walnuts are a good source of omega-3 fatty acids and vitamin E. They can be added to salads or eaten as a snack. Additionally, walnut oil can be used as a healthy alternative to vegetable oils in cooking.
Sunflower seeds: Sunflower seeds are high in protein and vitamin E. They can be sprinkled on top of salads or roasted for a crunchy snack. Sunflower seed butter is also a great substitute for peanut butter.
Pumpkin seeds: Pumpkin seeds are a good source of magnesium and zinc. They can be roasted and eaten as a snack, or added to salads or oatmeal. Additionally, pumpkin seed oil can be used for cooking or as a salad dressing.
Hemp seeds: Hemp seeds are high in protein and omega-3 fatty acids. They can be added to smoothies or used as a topping for yogurt or oatmeal. Hemp milk is also a great alternative to dairy milk.
Incorporating nuts and seeds into your plant-based diet is an easy way to add essential nutrients and healthy fats to your meals and snacks.
Fruits and veggies – especially berries and citrus fruits
When it comes to getting the necessary vitamins and minerals, fruits and veggies are a great choice for plant-based eaters. Berries and citrus fruits, in particular, are packed with essential nutrients that can help support a healthy lifestyle. Here are some of the best options for plant-based eaters looking to up their vitamin and mineral intake:
- Strawberries: These sweet and juicy berries are an excellent source of vitamin C, which is important for maintaining a healthy immune system.
- Blackberries: Similar to strawberries, blackberries are a great source of vitamin C. They’re also rich in fiber and antioxidants, making them a great choice for overall health and wellness.
- Blueberries: Blueberries are often called a “superfood” thanks to their high levels of antioxidants and numerous health benefits. They’re also a good source of vitamin C, vitamin K, and fiber.
- Oranges: Citrus fruits like oranges are known for their high levels of vitamin C, which can help boost immunity and reduce inflammation. Oranges are also a good source of fiber and other important vitamins and minerals like vitamin B6 and potassium.
- Grapefruit: Another citrus fruit that’s packed with vitamin C, grapefruit is also high in antioxidants and can help support healthy digestion.
- Lemons: Lemons are a versatile fruit that can be used in everything from salad dressings to detoxifying drinks. They’re high in vitamin C and other beneficial plant compounds like hesperidin, which has anti-inflammatory properties.
- Kale: This leafy green vegetable is an excellent source of vitamins A, C, and K, as well as fiber and other important nutrients. It’s also packed with antioxidants that can help reduce inflammation and support heart health.
- Spinach: Similarly to kale, spinach is a nutrient-dense leafy green that’s high in vitamins A and C, as well as iron and other important minerals. It’s also low in calories, making it a great choice for those looking to maintain a healthy weight.
Incorporating a variety of fruits and veggies – especially nutrient-rich options like berries and citrus fruits – is a key component of a healthy plant-based diet.
Hydration
As a plant-based eater, staying hydrated is essential for maintaining optimal health and well-being. Hydration ensures that all the organs in the body function properly and that nutrients are transported efficiently. However, it can be challenging to determine the best sources of hydration when consuming a plant-based diet. Luckily, there are several options, including the following.
Water
Water plays a significant role in the diet of plant-based eaters. Our bodies need water to function properly, and drinking enough of it is essential for good health.
One easy way to ensure adequate hydration is to drink water throughout the day. It’s recommended that adults drink at least 8 cups (64 ounces) of water daily. However, the amount of water you need may vary depending on your activity level, climate, and other factors.
Drinking Water Alternatives
If you’re not a fan of plain water, there are other ways to stay hydrated. Herbal teas, for example, are a great option. They’re caffeine-free and come in a variety of flavors. Some herbs, like chamomile or peppermint, can also calm your nerves or soothe an upset stomach.
Another option is to eat fruits and veggies with a high water content. These foods can contribute to your overall fluid intake and provide additional nutrients. Some good examples include cucumbers, watermelon, tomatoes, and grapefruit.
Importance of Staying Hydrated
Staying hydrated is important for several reasons. Water helps regulate body temperature, lubricates joints, and aids digestion. It also helps transport nutrients to your cells, which is important for overall health. If you don’t drink enough water, you may experience dehydration, which can cause symptoms like headaches, fatigue, and dizziness.
To avoid dehydration, try to drink water throughout the day and incorporate other hydrating foods and beverages into your diet. By staying hydrated, you’ll feel better, and your body will thank you.
Below is a table of fruits and vegetables with high water content:
| Food | Water content (%) |
|---|---|
| Cucumber | 96 |
| Watermelon | 92 |
| Tomato | 94 |
| Grapefruit | 90 |
Incorporating these foods into your diet can help ensure you’re getting enough water and staying hydrated.
Herbal teas
Herbal teas are not only a great way to hydrate, but they also offer a range of health benefits. They are made by steeping dried herbs in hot water, and can be enjoyed hot or cold. Here are some of the top herbal teas for plant-based eaters:
- Peppermint tea: Known for its refreshing taste and soothing properties, peppermint tea is also great for aiding digestion.
- Ginger tea: Made from fresh ginger root, this tea is a natural remedy for nausea and inflammation.
- Chamomile tea: Chamomile tea is often used as a sleep aid due to its calming properties, but it also has anti-inflammatory and anti-bacterial benefits.
- Hibiscus tea: This tea has a tart flavor, similar to cranberry, and is high in antioxidants and vitamin C.
- Lemon balm tea: Another calming tea, lemon balm has also been shown to improve cognitive function and reduce anxiety and stress.
Whether you’re looking for a way to wind down at night or a refreshing drink on a hot day, herbal teas are a great option for plant-based eaters. Plus, they offer a range of health benefits to keep you feeling your best.
Fruits and veggies high in water
Fruits and vegetables that are high in water content can be great sources of hydration for plant-based eaters. These options not only provide hydration, but also contain essential vitamins and minerals. Here are some options to consider:
- Cucumber: Made up of approximately 96% water, cucumbers are a refreshing and low-calorie way to stay hydrated.
- Celery: Like cucumbers, celery is mostly water and also has a high fiber content, making it a filling snack option.
- Watermelon: As the name suggests, watermelon is an excellent way to hydrate. It also contains lycopene, a powerful antioxidant.
- Strawberries: Not only are strawberries high in water content, but they are also rich in vitamin C and other antioxidants.
- Broccoli: While not as high in water content as other options on this list, broccoli is still a good source of hydration and contains several important nutrients like vitamin C and fiber.
By incorporating these water-rich fruits and vegetables into your plant-based diet, you can ensure that you are staying hydrated while also getting important nutrients for your body.
Conclusion
In conclusion, plant-based eaters have numerous options for obtaining macronutrients necessary for a healthy diet. Whole grains, legumes, fruits and vegetables, nuts and seeds, soy products, avocado, and coconut products are all great sources of carbohydrates, protein, and fats. Meanwhile, leafy greens, nuts and seeds, and fruits and vegetables, such as berries and citrus fruits are excellent sources of vitamins and minerals essential to good health. Lastly, staying hydrated is crucial, and plant-based eaters can choose from water, herbal teas, and fruits and veggies high in water for their hydration needs. By incorporating a variety of these food options into their diet, plant-based eaters can meet their macronutrient needs without sacrificing taste or variety.
Frequently Asked Questions
What are macronutrients?
Macronutrients are the nutrients that are required by the body in large amounts, and they include carbohydrates, proteins, and fats.
Can plant-based eaters get enough protein?
Yes, plant-based eaters can get enough protein from sources like legumes, nuts and seeds, and soy products.
What are the best sources of carbohydrates for plant-based eaters?
The best sources of carbohydrates for plant-based eaters include whole grains, legumes, and fruits and veggies high in complex carbs.
What are the best sources of protein for plant-based eaters?
The best sources of protein for plant-based eaters include legumes, nuts and seeds, and soy products.
What are the best sources of fats for plant-based eaters?
The best sources of fats for plant-based eaters include nuts and seeds, avocado, and coconut products.
What are the best sources of vitamins and minerals for plant-based eaters?
The best sources of vitamins and minerals for plant-based eaters include leafy greens, nuts and seeds, and fruits and veggies – especially berries and citrus fruits.
Do plant-based eaters need to supplement their diet?
While it’s possible to get all the necessary nutrients from a plant-based diet, some plant-based eaters choose to supplement with vitamin B12 and vitamin D.
How can plant-based eaters make sure they stay hydrated?
Plant-based eaters can stay hydrated by drinking water, herbal teas, and eating fruits and veggies high in water.
Can plant-based eaters get enough energy without consuming animal products?
Yes, plant-based eaters can get enough energy from plant-based sources like whole grains, legumes, and nuts and seeds.
Is a plant-based diet appropriate for athletes?
Yes, a plant-based diet can be appropriate for athletes as long as they are getting enough nutrients and calories to support their activity level.
