- Eat a variety of plant-based foods: Incorporate a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds into your diet to ensure you are getting a range of essential vitamins and minerals.
- Focus on protein: Make sure you are getting enough protein by including protein-rich plant-based sources such as beans, lentils, tofu, tempeh, and nuts and seeds.
- Include healthy fats: Incorporate healthy fats into your diet such as avocado, nuts, seeds, and olive oil.
- Keep your meals balanced: Make sure your meals are balanced with a combination of carbohydrates, protein, and healthy fats.
- Watch out for processed foods: Avoid highly processed plant-based foods such as vegan meats, cheeses, and desserts that can be high in sodium, sugar, and unhealthy fats.
- Stay hydrated: Make sure you are drinking enough water and include hydrating foods such as fruits and vegetables in your diet.
- Pay attention to your calcium intake: Include calcium-rich plant-based sources such as fortified plant milks, tofu, kale, collard greens, and broccoli.
- Get enough vitamin B12: Since vitamin B12 is primarily found in animal-based foods, it’s important to supplement or include B12-fortified foods in your diet.
- Consider supplementing with omega-3s: While plant-based sources of omega-3s are available, it may be helpful to supplement with algae-based omega-3 supplements.
- Be mindful of your iron intake: Include iron-rich plant-based sources such as beans, lentils, fortified cereals, tofu, and dark leafy greens. Pairing these foods with vitamin C-rich foods can also increase iron absorption.
