How To Achieve Good Nutrition With A Plant-Based Diet

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Nowadays, plant-based diets are very popular. Reasons for adopting a plant-based diet are varied; however include many health benefits, like mitigating the risk of heart diseases, some types of cancers, and diabetes. 

Yet a few people who are on plant-based diets rely too much on processed foods, which may have higher calories, fat, sugar, and sodium. In addition, some people on plant-based diets might not consume enough vegetables, fruits, calcium-rich foods, and whole grains, hence missing out on the important nutrients they offer.

However, with some planning, a plant-based diet can meet the important requirements of individuals of all ages, including teenagers, children, and pregnant or breastfeeding women. Moreover, knowing your dietary requirements will help you create a diet that contains all the crucial nutrients. 

Planning A Good And Healthy Plant-Based Diet

If you want to get the most out of a plant-based diet, choose healthy foods like whole vegetables and fruits, nuts, whole grains, and legumes. Simultaneously, avoid less healthy foods such as sugary drinks, refined grains, and fruit juices. 

Plant-based diet: Daily amounts of foods based on a 2,000-calorie diet

Note: All foods should be prepared without additional fats, sugars, refined carbohydrates, or salt and must be lean or low-fat. 

Remember that getting all the required nutrients can be more difficult when your diet is limited. For instance, a vegan diet eradicates dairy products, an excellent source of Calcium, and natural food supplies of vitamin B-12.

If you want your plant-based diet includes every aspect that your body requires, pay close attention to the nutrients given below: 

Calcium and Vitamin D

Your plant-based diet must contain Calcium and Vitamin D in it if you want to achieve excellent nutrition. 

• Calcium aids in maintaining and building strong bones and teeth. Dairy products and milk contain the highest amount of Calcium in them. Thus, your plant-based diet must have dairy products.

• Vitamin D is also pivotal for bone health. It is generally found in cow’s milk, a few rice brands, and soy milk. Furthermore, you could require a vitamin D supplement if you don’t consume a good amount of fortified foods and get little sun exposure. 

Vitamin B-12

Vitamin B-12 is crucial in producing red blood cells and preventing anemia.

However, this vitamin is generally found in animal products, so it can be hard to get a good amount of B-12 on a plant-based diet.

For this reason, this makes it crucial for vegans to think about vitamin supplements, cereals fortified with vitamins and fortified soy items/products.

Protein

Protein is important for healthy bones, skin, organs, and muscles. Dairy products and Eggs are some sources that contain protein; however, there is no need to consume a lot of eggs or dairy products to have protein. Instead, you can eat nuts, lentils, seeds, legumes, whole grains, and soy products to get a good amount of protein in a plant-based diet. 

Omega-3 Fatty Acids

Omega-3 fatty acids are indispensable for heart health, so it is necessary for you to include them in your plant-based diet.

Soy oil, ground flaxseed, canola oil, and walnuts are some of the sources from where you can get fatty acids.

Iron and Zinc

Iron is a pivotal component for building red blood cells. Dried peas and beans, enriched cereals, lentils, whole-grain products, dried fruit, and green vegetables are good sources of iron.

Zinc is a major component of a lot of enzymes and plays a crucial role in the formation of proteins and cell division. 

Some of the excellent plant-based foods that contain essential nutrients are: 

BamNut Milk

It is fully plant-based milk that is creamier in texture and taste. In addition, you can consume BamNut Milk for Calcium. 

BamNut Milk is available in 3 varieties: 

• BamNut Milk Everyday
• BamNut Milk Barista
• BamNut Milk Airy

BamNut Milk Everyday is complete plant-based milk that is rich in texture, has a nutty taste and is versatile. 

BamNut Milk Barista is specially designed specifically for use in coffee and tea. It is extra creamy and has a nutty taste. 
BamNut Milk Airy has less fat and is perfect for making smoothies, cocktails, and bubble tea.

BamNut Noodles

Yes, plant-based noodles. These are made with the regenerative crop Bambara groundnut, wholesome and full of goodness!

BamNut Noodles is available in 4 varieties: 

• Moringa Noodles
• Pumpkin Noodles
• Charcoal Noodles
• NoodBox

These noodles are all different in taste and are fully plant-based. You can try these noodles and can get a sufficient amount of protein that your body needs. 

BamNut Shake

It contains only 5 ingredients and provides a nutritionally-balanced snack with the right amounts of macronutrients you need.

BamNut Shakes is available in 2 varieties: 

• BamNut Ube Shake
• BamNut Apple Cinnamon Shake

Enhance your taste buds by trying these amazing shakes. These shakes are high in protein, have 54% less sugar, and are low in fats.

BamNut Tomato Soup and BamNut Sweet Corn Soup

These are a must to try plant-based soups. These soups are high in protein, have 68% less sodium, and are low in fats. 

So, if you aim to achieve good nutrition, adapting a plant-based diet can be fruitful.