Plant-Based Eating: Simple Answers to Common Questions
Thinking about eating more plant-based foods? You’re not alone! Many people are choosing more fruits, veggies, beans, and grains to feel better, stay healthy, and care for the planet.
Plant-based eating doesn’t have to be all-or-nothing. You don’t need to go 100% vegan to see the benefits. Even small changes can support your health and help you save money.
Why Try Plant-Based Eating?
Plant-based foods are:
- Full of fiber, vitamins, and minerals
- Good for your heart and digestion
- Often lower in cost than meat and cheese
They also use fewer natural resources to grow. For example, it takes 1,800 gallons of water to produce just one pound of beef—but only 39 gallons for a pound of veggies.
Worried About Protein? You’re Not Alone
It’s a common question: “How will I get enough protein?”
Good news—many plant foods have protein! Here are some easy swaps and additions to get you started:
For breakfast:
- Scramble tofu instead of eggs
- Add black beans to breakfast burritos
- Stir walnuts, flaxseed, or hemp hearts into oatmeal made with soy milk
For lunch or dinner:
- Eat lentil soup with crackers
- Add edamame to stir fry
- Top salads with sunflower or pumpkin seeds
- Try quinoa instead of rice
- Use canned beans in place of ground meat (think lentil tacos or bean burgers)
For snacks:
- Trail mix with nuts and seeds
- Nut butter with fruit or crackers
- Roasted chickpeas or crunchy bean snacks
What About Iron, B12, and Calcium?
These three nutrients are important. Here’s how to get them with more plants:
Iron
Iron helps your body make energy and stay strong. Find it in:
- Dark leafy greens (like spinach and kale)
- Beans and lentils
- Fortified breakfast cereals
Tip: Pair iron-rich foods with vitamin C (like oranges, peppers, or strawberries) to help your body absorb it better.
Vitamin B12
B12 is mostly found in animal products, but you can still get it from:
- Fortified plant milks or cereals
- Nutritional yeast
- Supplements (your dietitian can help you choose one)
Calcium
Calcium keeps your bones strong. Get it from:
- Fortified plant milks
- Tofu made with calcium
- Almonds, sesame seeds, kale, and bok choy
How Do I Make This Work for My Life?
You don’t have to make big changes all at once. Start small:
- Add one new plant food to your grocery cart this week
- Try one plant-based meal per week
- Swap dairy milk for fortified soy milk
- Prep a batch of quinoa or rice and keep canned beans on hand
Think about what matters most to you—cost, convenience, or taste—and make small choices that fit your routine. With the right support, you can build healthy habits that last.
Need Help Getting Started?
Whether you’re new to plant-based eating or want help finding meals your whole family will enjoy, I’m here to guide you. Together, we’ll make a plan that works with your lifestyle, food preferences, and health goals.