Plant Forward Eating Patterns

Posted on Friday, November 3rd, 2023

It’s World Vegan Month, so let’s talk a little bit about plant forward eating! There are many benefits of following a healthy plant forward eating pattern. These may include lowering the risk of developing heart disease by improving blood cholesterol levels and lowering weight, high blood pressure, and type 2 diabetes. Additionally, improved fiber intake can support bowel function.

What are some examples of plant-forward diets?

Vegan – excludes all animal products

Vegetarian – excludes meat, poultry, and fish but includes eggs, dairy and honey

Pescatarian – excludes meat and poultry but includes fish, eggs, dairy and honey

Semi or flexitarian – may include some animal products occasionally

When following this style of eating there are a few things to keep in mind to ensure all nutrients are being considered:

  1. Be aware of Vitamin B12, Iron, Calcium, Vitamin D, and Omega-3s:

Plant Based B12 Sources

  • Nutritional Yeast
  • Fortified plant-based beverage
  • Fortified cereals

Plant Based Iron Sources

  • Spinach, asparagus, kale
  • Lima Beans, soybeans, tempeh, tofu, lentils, beans, chickpeas
  • Tomato Puree, prunes
  • Enriched hot cereal, quinoa, whole wheat breads, oats
  • Pumpkin seeds, cashews, hemp seeds, almonds, hazel nuts, pistachios

Plant Based Vitamin D Sources

  • Fortified Orange Juice
  • Soy Beverage
  • Mushrooms
  • Fortified Rice, oat, almond beverage

Plant Based Calcium Sources

  • Spinach, Kale, collard (greens)
  • Fortified orange juice
  • Tofu prepared with calcium sulfate
  • Beans
  • Tahini
  • Almonds
  • Enriched cashew, almond, coconut, rice milk

Plant Based Omega-3 Sources

  • Soy products
  • Nuts and seeds
  • Foods fortified with ALA, EPA, and DHA
  1. Mix and match a variety of foods to include complete protein sources:
  • Complete protein means that the protein source has all nine essential amino acids needed to meet the body’s daily needs. 

Ex. Tofu, Tempeh, Buckwheat, Quinoa, Chia seeds, Soy products 

  • Incomplete protein means that the protein source has some, but not all 9 essential amino acids and will need to be paired with another protein source to “complete” the protein and meet the body’s daily needs. 

Ex. Legumes (beans, peas, lentils), Nuts & Seeds, Grains, Broccoli, Mushrooms, Spinach 

Check out our blog on the power of protein to learn more!

The goal is to have a variety of different protein sources to ensure all the essential amino acids needed in a day are consumed to support the body.

  1. Follow Canada’s Food Guide:

It is important to maintain a balanced diet to promote your overall health and wellbeing. At most meals try to aim for:

  • ½ plate of vegetables
  • ¼ plate of protein foods
  • ¼ plate of wholegrain carbohydrates
  1. Talk to your Doctor about supplements

Many important nutrients are found mainly in animal products and may be difficult to get enough of when following a plant forward eating pattern. If you don’t think you are getting enough of these nutrients through food considering discussing it with your doctor!

  1. The way you eat does not need a label!

If you want to move forward with including more plant-based proteins, that’s great! Find a way of eating that works for you, your goals and your ideals. If that doesn’t fit exactly into a label, that’s okay too!

**Disclaimer: blog posts are not meant to replace medical advice. If you have a personal medical condition, please consult with the appropriate provider**


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