Make sure nutrient needs are met

DIET & NUTRITION

I have had more patients asking about plant-based diets, some crediting this to the movie “Forks Over Knives,” others crediting their doctors. Plant-based diets range from vegan to “flexitarians,” who occasionally eat meat products. There are many reasons to follow a plant-based diet: religious or ethical reasons, environmental concerns, or in my patients’ case, health concerns.

Studies have shown potential health benefits of following a plantbased diet. These benefits range from reducing risk of chronic diseases such as heart disease, diabetes and high blood pressure to lower calorie consumption resulting in weight loss. Although there are many proven benefits to follow a plant-based diet, there are some health implications to be aware of.

According to the Academy of Nutrition and Dietetics, there are some key nutrients that might not be met if following a plantbased diet. Anyone who follows a vegetarian diet should be mindful of certain nutrients which might be lacking in their food choices. These include calcium, protein, iron, vitamin B12 and vitamin D.

Calcium is a nutrient commonly found in dairy products. Calcium can be found in some plant-based foods, but might be harder absorb. The easiest place to find calcium is in low-fat milk, cheese and yogurt.

Some plant-based milks such as almond milk are fortified with calcium, but not all of them, so make sure to read the nutrition facts label.

Other good sources of calcium are broccoli, leafy greens including collard and turnip greens and kale, fortified orange juice, and some beans including soybean, chickpeas and black beans.

Iron and protein, which is typically found in meat, can be met by consuming a variety of foods. Iron can be found in fortified breakfast cereals, soybeans, dark, leafy greens including spinach and chard, and beans. In order to better absorb iron, pair it with foods rich in vitamin C. Protein can be found in a variety of beans, peas and legumes as well as nuts. Vitamin B12 is found in all animal products, so if you consume eggs and diary, this is of no concern. Vegans need to include foods fortified with vitamin B12 such as yeast, soy milk and ready-to-eat cereals. Vitamin D, commonly known as the sunshine vitamin, is found in very few foods. However, due to the increase in vitamin D deficiency, many dairy products have been fortified with it. If you do not consume dairy products or have regular exposure to sunlight, a vitamin D supplement might be warranted.

Another concern for following a plant-based diet is practicality. If you have adopted a plant-based diet due to health concerns or for weight loss, sticking with it can be difficult. Instead of making the change all at once, gradually work into a plantbased diet. Start by evaluating your current diet to see where changes need to be made. Start with smaller changes such as switching to plantbased dairy products and work up to replacing your meat, or by adding in “meatless Mondays” and work up from there. If you are avoiding all animal products, be sure to read labels to avoid animal by-products. Vegan foods can be high in fat and calories, so just because something is vegan does not necessarily mean it is healthy. Label reading is still important.

Plant-based diets can be a part of any healthy lifestyle. In order to meet all nutrient needs, include a variety of foods, and pay attention to food labels. For further assistance in starting a plant-based diet, contact a local dietitian.

Alicia Smith, RD, CDE, is affiliated with Willis-Knighton Health System.

She may be reached at [email protected].