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How to thrive on a plant-based diet

Well-planned vegan diets contain all the nutrients we need to remain strong and healthy. Plus people often eat more fruit and vegetables and enjoy meals higher in fibre and lower in saturated fats when they adopt a vegan diet.

The Vegan Plate food guide from Becoming Vegan: Express Edition and Becoming Vegan: Comprehensive Edition by dietititans Brenda Davis and Vesanto Melina (Book Publishing Co. 2013, 2014)

'The Vegan Plate' by registered dietitians Brenda Davis and Vesanto Melina is a reliable ready-reference, while Jack Norris and Ginny Messina have provided great technical breakdowns of the nutrients and minerals needed in vegan diets, and where to get them. You can also check out our articles and leaflets on various vitamins and minerals under 'Vitamins, minerals and nutrients'. Here are some useful tips and tricks to ensure you’re getting everything you need from your plant-strong diet.

Value variety

Eat lots of different plants, the more colourful the better! Try to include plenty of vegetables (especially green leafy veg), plus fruits (including berries), beans, nuts, seeds and whole grains.

Watch your weight

Vegans, like everyone else, need to pay attention to their weight if they want to enjoy good health. Eat just enough calories to maintain a healthy weight. If you need to gain weight, try adding extra protein-rich foods or healthy fats like avocados.

Fat

Choose good fats containing Omega-3 (like walnuts, flax seeds, rapeseed oil), yet eat these in moderation. Try and avoid processed 'trans fats' in snack food, fast food, fried food and many baked goods.

Vegetarian diet: How to get the best nutrition
A well-planned vegetarian diet is a healthy way to meet your nutritional needs. Find out what you need to know about a plant-based diet.

By Mayo Clinic Staff
Vegetarian diets are popular. Reasons for following a vegetarian diet are varied but include health benefits, such as reducing your risk of heart disease, diabetes and some cancers.

Yet some vegetarians rely too heavily on processed foods, which can be high in calories, sugar, fat and sodium. And they may not eat enough fruits, vegetables, whole grains and calcium-rich foods, thus missing out on the nutrients they provide.

However, with a little planning a vegetarian diet can meet the needs of people of all ages, including children, teenagers, and pregnant or breast-feeding women. The key is to be aware of your nutritional needs so that you plan a diet that meets them.

Types of vegetarian diets

When people think about a vegetarian diet, they typically think about a diet that doesn't include meat, poultry or fish. But vegetarian diets vary in what foods they include and exclude:

Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are included.
Ovo-vegetarian diets exclude meat, poultry, seafood and dairy products, but allow eggs.
Lacto-ovo vegetarian diets exclude meat, fish and poultry, but allow dairy products and eggs.
Pescatarian diets exclude meat and poultry, dairy, and eggs, but allow fish.
Pollotarian diets exclude meat, dairy and fish, but allow poultry.
Vegan diets exclude meat, poultry, fish, eggs and dairy products — and foods that contain these products.
Some people follow a semivegetarian diet — also called a flexitarian diet — which is primarily a plant-based diet but includes meat, dairy, eggs, poultry and fish on occasion or in small quantities.