Your Guide To Maximizing A Plant-Based Diet

For men 50 and over, once we’ve decided to adapt to a plant-based lifestyle, the challenge becomes how to keep it relevant and rewarding! We’ve been wanting to provide more information (and have received quite a few requests) to have our team dietitian, Michelle, start up a series on the vegetarian and vegan lifestyles and diets. This is her third in the three part series (don’t worry, more to come) with this blog on Your Guide To Maximizing A Plant-Based Diet. We hope you enjoy it!

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The health benefits of plant-based diets are well documented, and with a spectrum of variations to choose from, there’s a version for just about anyone interested in giving the lifestyle a try. But in order to maximize benefits and minimize the risk of key nutrient deficiencies, vegans and vegetarians must make careful meal planning a priority.

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Make the Most of Your Macro’s

Known as the macronutrients, carbohydrates, fat, and protein are nutritive molecules the body uses in the largest amounts. Macronutrients are essential for maintenance of the body’s structures, and the proper functioning of major organ systems. Vegans and vegetarians must consume high-quality, nutritious sources in order to meet recommended intakes for good health.

Carbohydrates

Carbohydrates are the body’s preferred fuel source, and the only fuel available to the brain. Many whole-food sources of carbohydrates contain other vital nutrients that are difficult to get enough of on a plant-based diet, so vegans and vegetarians need to make unprocessed, nutritious choices as often as possible.

Choose whole grains like whole wheat or sprouted grain breads, whole grain cereals, pasta, quinoa, and brown rice. Choose fresh, frozen and dried fruits, and starchy vegetables like potatoes, squash, corn, beans, peas, parsnips, and chickpeas. Avoid sugary snacks and drinks as they lack nutritive value beyond energy from calories.

Fats

Dietary fat is necessary for several aspects of good health. It is a component of cell wall structure, and it helps maintain proper cholesterol levels. It also provides calories for energy, protects internal organs, and plays a role in the absorption of fat-soluble vitamins. A plant-based diet is de facto low in the harmful saturated fat present in meat and poultry, but limiting harmful fats is only half of the picture. Vegans and vegetarians must also be sure to consume an adequate amount of heart- and brain-healthy unsaturated fats in order to fully reap health benefits and lower disease risk.

Choose foods high in monounsaturated fats like olive oil and avocados, and polyunsaturated fats; particularly the Omega-3 fatty acids found in oily fish like tuna, mackerel and salmon; as well as vegetable oils, nuts, and seeds.

Proteins

Protein plays a role in multiple physiological functions including muscle growth, immune cell production, and skin integrity. Animal products like meat, poultry, fish, eggs, and dairy are the main sources of complete protein (meaning it contains all 9 essential amino acids) in the diet, but the right combinations of plant foods such as whole grains with legumes, nuts, or seeds, can also make complete proteins when eaten together at the same meal or even in the same day. Soybeans are the only plant food with a complete protein profile, so vegans and vegetarians who exclude dairy and eggs need to incorporate soy-based products into their daily meal planning.

Micronutrients Matter

Micronutrients are nutritive molecules necessary for a host of physiological processes in the human body including energy production, immune function, acid-base balance, blood gas transportation, growth and development, and blood clotting. Vegans and vegetarians are at risk for deficiency of several vitamins and minerals that are primarily obtained from animal sources, and must take extra care to meet dietary needs.

Vitamins

Vitamin B-12

Adequate intake of B-12 is extremely difficult in the absence of animal protein, and deficiency can be difficult to detect until it has become severe.  B-12 is required for the formation of nerve and blood cells, and low levels over time can lead to anemia and blindness. It can also cause muscle weakness, tingling, and numbness. Vegans and vegetarians who don’t regularly incorporate eggs and milk into their diet need to put B-12 enriched breads and cereals, pasta, pulses, and water lentils on their daily menu.

Vitamin D

Vegans and vegetarians who don’t consume dairy, or who don’t have access to enough direct sunlight throughout the year will need to pay close attention to their vitamin D intake. A necessary component of bone health, Vitamin D deficiency can lead to brittle bones and osteoporosis, especially in post-menopausal women.  Vitamin D is added to products like cow’s milk, soy and rice milk, and some cereals and margarines. It’s important to check the nutrition facts label when choosing a product brand to see if it’s been fortified.

Minerals

Calcium

Calcium should be a priority nutrient of every plant-based diet. Like vitamin D, inadequate intake can cause decreased bone mass and osteoporosis. Vegans and ovo-vegetarians need to incorporate vegetables like dark, leafy greens, kale, and broccoli, as well as calcium-fortified products such as orange juice, cereals, soy products, and tofu.

Iron

Iron is needed for the oxygenation of red blood cells. Insufficient intake or poor absorption will eventually deplete the body’s stores and lead to iron deficiency anemia. Some plants are rich in iron, but it’s not effectively absorbed compared to the heme iron from animal protein. Vegans and vegetarians need to double the recommended daily requirement to meet their dietary needs. (Check out our piece on iron requirements for men 50 and over.)

Good sources include beans and peas, lentils, enriched cereals, whole grains, dark leafy green vegetables, and dried fruit. Drink 4 ounces of orange juice along with these foods, as research has demonstrated that vitamin C enhances absorption.

Iodine

This essential mineral is a component of thyroid hormone synthesis. Chronic iodine deficiency will lead to hypothyroidism and goiter. Just a quarter of a teaspoon of iodized salt per day is sufficient to meet most people’s daily needs.

Zinc

A necessary catalyst for metabolism, immune function, and skin integrity, insufficient intake of zinc can cause health problems like developmental delays, hair loss, and poor wound healing. The best sources of zinc are meat, shellfish, nuts, seeds, and eggs. Whole grains and legumes also contain zinc, but it is bound to molecules called phytates, making it difficult to absorb. Because of this, it’s recommended that vegans and strict vegetarians aim for 1.5 times the RDA. Dark chocolate is also a good source of zinc, but don’t overdo it!

Omega-3 Fatty Acids

Plant-based diets that exclude fish and eggs are generally low in the essential omega-3 fatty acids DHA and EPA. These molecules help make up the cell membrane and play a vital role in immune, pulmonary, cardiovascular, and endocrine system functioning. Foods like canola and soy oil, walnuts, ground flaxseed, and soybeans are good sources of the precursor fatty acid ALA, which the body can convert to DEA and EPA, but only in limited amounts. Supplementation with a daily fish oil capsule is an option for vegans and vegetarians who exclude fish and shellfish.

Final Thoughts on Your Guide To Maximizing A Plant-Based Diet

If you are already a practicing vegan or vegetarian, and you’re concerned about your levels of any of these key nutrients, and as we always recommend, talk with your doctor about your decisions and on getting screened. Blood work can determine whether or not you are hitting target quantities for good health.

We hope that you’ve found some useful information with our piece on Your Guide To Maximizing A Plant-Based Diet. As always, if you don’t see something here you want us to cover, feel free to reach out to us directly through our Contact page or leave a comment below. Stay healthy!

Michelle Monroe has been a Registered Dietitian with the Academy of Nutrition and Dietetics since 2008. She has an array of experience in the field including clinical dietetics, long-term care, diabetes education, food service management, community nutrition, one-one-counseling, and meal planning.

Michelle loves her work and the learning, but most importantly she loves the relationships that she forms with her clients. Being able to help people is one of the most rewarding experiences of her life.

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