The Vegolution: Why Plant-Based Diets are Taking the World by Storm

A vegan looking to improve their health received advice from a dietitian on incorporating nutrient-rich foods into their diet. Helen, 48, reached out to Insider's Nutrition Clinic to seek guidance on her eating habits. As a writer who spends most of her time indoors, Helen exercises regularly and follows a vegan lifestyle. Dietitian Priya Tew commended Helen's efforts and suggested some minor adjustments to further enhance her nutrition on a plant-based diet.

Boost your calcium intake with plant-based yogurt Helen starts her day with a homemade muesli consisting of jumbo organic oats, dried fruit, nuts, and seeds soaked in apple juice overnight, topped with fresh fruit. However, to ensure she meets all her nutritional needs on a vegan diet, dietitian Priya Tew suggests incorporating more calcium-rich foods into her meals. Tew recommends adding plant-based yogurt to Helen's stewed fruit, including dried figs and plant milk in her muesli, and snacking on a handful of almonds. These additions will help Helen enhance her calcium intake and maintain a well-rounded plant-based diet.

Enhance your iron intake by sprinkling seeds on your soup During lunchtime, Helen enjoys homemade soup paired with sourdough bread and a banana. To further optimize her nutrition, dietitian Priya Tew suggests incorporating seeds, nuts, and pulses into her lunch whenever possible. Specifically, Tew recommends sprinkling seeds on top of the soup to increase its iron content. Alternatively, Helen can spread some hummus on her bread for added flavor and nutrients. Chia seeds and walnuts are excellent sources of omega-3 fatty acids and zinc, making them a great addition to her lunchtime routine. By including these suggestions, Helen can elevate the nutritional value of her meal and support her overall health.

Prioritize a diverse range of fruits and vegetables in your diet During dinner, Helen typically enjoys meals such as lentils and green vegetables alongside potatoes, rice, or pasta, followed by stewed fruit and tea.

Dietitian Priya Tew commended Helen's dinner choices, noting that her meals overall are already nutritious. Tew also observed that Helen incorporates an ample amount of fruits and vegetables into her diet, maintaining a healthy balance of carbohydrates.

It's important to remember that the advice provided in this article does not replace professional medical diagnosis or treatment.

The Vegolution: Why Plant-Based Diets are Taking the World by Storm