Article by Alexandra Caspero MA, RD, CLT, RYT, Registered Dietitian, Plant-Based Chef and Clif Bar & Company Consultant.
The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health and nutrition related activity.
Curious about a plant-based diet? The latest science suggests that the most health-promoting eating patterns emphasize enjoying mostly plant foods like fruits, vegetables, whole grains, nuts, legumes and seeds.1 Read on for everything you need to know about what you can and can’t eat on a plant-based diet.
First: What is a plant-based diet?
A plant-based diet is any diet that focuses primarily on plants and is usually abundant in nutrient-dense foods like fruits, vegetables, nuts, seeds, whole grains and legumes. It does not have to mean plant-exclusive, like a vegan diet. Moderate amounts of meat, poultry, fish, seafood, eggs and dairy can all be included. Simply put, a plant-based diet is one that contains more plants and less animal products than a standard American diet. A vegetarian diet, a pescatarian diet, a flexitarian diet and a Mediterranean diet are all considered plant based.
Switching to a plant-based diet has been linked to a variety of health benefits; like supporting a healthy heart and weight.2 As an added bonus, a diet higher in plants and lower in animal-based foods is also more sustainable than the typical meat-heavy American diet.3
What you can eat on a plant-based diet
Compared to a typical American diet, you will eat more fruits, vegetables, nuts, seeds, beans and legumes on a plant-based diet. That means you will also likely eat more fiber as animal foods do not contain fiber and plant-based foods contain an abundance of different fibers. High-fiber intake impacts the production of short-chain fatty acids (SCFAs) like acetate, propionate and butyrate, which have been shown to help support immune health and gut health.4
Conversely, you will eat less meat, processed meats, eggs, and dairy on a plant-based diet. Removing or reducing intake of these foods means that your intake of saturated fat, cholesterol and sodium will likely decrease as these foods are more concentrated in these nutrients than plant-based foods.
How do you get protein on a plant-based diet?
As meat, dairy and eggs are often associated with being great sources of protein, reducing or eliminating them in the diet can cause protein panic. Thankfully, there is no need to worry! All plant foods contain essential amino acids, though some amino acids are more limited in certain plants. Therefore, the best way to ensure that you are getting all of the essential protein building blocks you need is by eating a varied plant-based diet that’s rich in beans, legumes, soy, nuts and seeds.
Nuts, like cashews, almonds, and walnuts, are not only good sources of protein, but of healthy fats like mono and polyunsaturated fats. This combination of protein, fat (and fiber!) contribute to feelings of fullness and help curb hunger.
Other plant-based proteins, like pea and soy, pack quite the nutrition punch! Both of these foods provide the amino acid lysine,5 which can be more limiting in a strict plant-based diet. And, when concentrated a pea protein powder (like in CLIF Nut Butter Bars) it’s a great addition to your protein needs for the day.
How do you get other key nutrients on a plant-based diet?
When shifting to a predominantly plant-based diet, there are a few other nutrients that you may want to focus on besides protein. These include vitamins that are only found in animal foods and nutrients that can be harder to find in a traditional plant-based diet, including B12, DHA and Vitamin D.
For most plant-based eaters, that means adding in a B12 supplement or ensuring that you are getting enough B12 through fortified foods. While B12 is typically thought of as a concern in only vegetarian and vegan diets, research has shown that B12 deficiency is common in omnivore diets as well, especially in older adults.6
Additionally, plant-based diets are typically low in the essential fatty acids DHA and EPA, though you are able to convert ALA, a plant-based omega-3 fatty acid, into DHA and EPA. Special populations, like pregnant and breast-feeding women, will want to consider adding in a DHA supplement as only preformed DHA is transmitted through the blood and breastmilk.7
What you can’t eat on a plant-based diet
Predominantly plant-based eaters will naturally consume less meat, including processed meat, eggs and dairy, but unless you are following a strict vegetarian or vegan diet, you can still enjoy moderate amounts.
Shifting to a plant-based diet doesn’t have to mean giving up your favorite foods. Nothing is off-limits, depending on how you choose to define plant based. And, you might enjoy testing out plant-based versions of your old favorites. Try a blended burger with a 2:1 ratio of ground meat and diced mushrooms, cooked the same way as you would your favorite recipe. Or cook up a more plant-forward mac n’ cheese by adding pureed butternut squash or cauliflower to your typical cheese sauce.
