Dietiary Guides

Vitamin B12 is naturally found in animal products, so plant-based eaters should look for: Fortified cereals Nutritional yeast Including these in your routine helps keep your energy levels and nervous system in check.

Calcium isn’t just found in dairy. Plant-based eaters can meet their needs (700–1200 mg daily) through foods like: Tofu and soy products Almonds and sesame seeds Leafy greens Whole grains Add regular exercise and a little sunshine for vitamin D, and you’ve got a strong foundation for healthy bones.

Iron is essential for energy and overall health—especially for women, teenagers, and active individuals. Great plant-based sources include: Lentils and beans Whole grains and fortified cereals Leafy greens Nuts, seeds, and dried fruits You can boost iron intake with these simple tips: Pair meals with vitamin C-rich foods like Vitamin C rich fruits (eg. citric and kiwi) and vegetable (eg. tomatoes and bell peppers) Soak or sprout beans and grains before cooking to im

Q: What counts as plant-based protein? There’s no shortage of delicious options. Protein-rich plant foods include: Legumes like beans, lentils, chickpeas, and peas Soy products such as tofu, edamame, tempeh, and soy milk Whole grains like quinoa Seitan, a popular meat alternative Nuts and seeds Even everyday foods like vegetables and grains also contribute varying amounts of protein that add up throughout the day. Q: How much protein do you really need? A simple ru