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What is a Plant-Based Diet?

Sunday, September 22, 2019


A plant-based diet is a diet that consists mainly of foods from plants. Such foods include fruits, vegetables, nuts, seeds, legumes, and whole grains. Meat intake is minimal if any. My mother has been on this particular diet now for a few months and she feels so much better. She has seen her cholesterol and thyroid levels improve and she has lost weight. These are a few health benefits that she has experienced going on a plant-based diet.

However, there are many reasons why people eat a plant-based diet including environmental, ethical and health concerns. I am not suggesting to eliminate meat from a person's diet completely.

What foods should we eat to achieve daily recommended nutrients, vitamins, minerals on a plant-based diet?


There are some easy ways to ensure, with a plant-based diet, you can get the recommended amounts of all nutrients:

  • Eat the rainbow.
As different color foods usually contain different levels of nutrients, it’s important to eat a variety. For example, the phytonutrient, lycopene which is an antioxidant that protects against cell damage and gives tomatoes its red color. While carotenoids, another group of antioxidants, give fruits and vegetables orange and yellow colors, such as carrots.

  • Get enough Vitamin B12.
Vitamin B12, which plays a vital role in helping the body produce red blood cells can usually be perceived as tricky to get enough of with a plant-based diet. The good news is, it's really not. As a start, try incorporating plant-based milk that is fortified with B12, and calcium and vitamin D. Cereals, meat alternatives and some soy products are often fortified with B12 too. Taking a B12 supplement also rids any concerns.

  • Ensure adequate omega-3 consumption.
If oily fish is not part of your eating plan, then foods such as walnuts, soy, and flaxseed are ways to ensure adequate omega 3 consumption. Flaxseed is one of Huel’s six main ingredients and contains the omega-3 essential fatty acid ALA. Omega-3 fats are generally low in a Western diet and adequate omega-3 consumption is important to support cardiovascular health.

  • Keep your iron up
Iron is not just found in meat food sources. Dark leafy greens, nuts and dried fruits are great sources of iron. Iron is crucial for oxygen transport, cognitive function, and the immune system. Iron from plant sources can be harder to absorb, but again, there's no need to worry. Iron absorption can also be increased by the presence of vitamin C which is found in lots of fruits and vegetables such as oranges and peppers. It's where the idea of having orange juice with breakfast comes from - to increase the iron that is added to cereals.

Huel contains 280% of the nutrient reference value using only plant sources. Although this looks high, it’s to account for the bioavailability of iron and it’s interaction with other nutrients, which can also affect its absorption.


How do you transition to plant-based eating?

Whether your motivation to increase plant-based foods to your eating plan is to improve your health or environmental footprint, incorporating higher amounts of plant-based foods can be achievable.

  • Make small changes over time.
Start by eating one plant-based meal a day. This will be easier to stick with rather than making large, unsustainable changes overnight. If preparing a nutritious meal in the middle of the day is not easily achievable, and your nearby lunchtime corner shop leaves you limited with health plant-based or vegan options, then Huel is a good convenient and nutritious meal option. It’s a nutritionally complete meal providing all 27 essential vitamins and minerals with an ideal macronutrient split, with good quality carbohydrates, fats, and protein.

  • Make some easy fridge swaps.
A good place to start is by swapping dairy milk with almond or oat milk such as Oatly.  The rapidly growing plant-based meat industry lead by Beyond Meat and Impossible Foods is also providing shoppers with plenty of options.

  • Change your mindset.
Instead of thinking, “I can’t eat meat,” think about all the wonderful things you can eat and how beneficial these are for your health (and the planet). Stop focussing on meat as the hero on your plate and rather, build your plate with new and nutritious food choices.


Huel's mission is to make nutritionally complete, convenient, and affordable food. With this in mind, Huel’s products are 100% vegan.

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Disclosure: I only recommend products or services I use or would use personally and believe will be good for my readers. Your opinions may vary from my opinions. Above links may contain affiliate links. You can also go here and read my PR and Disclosure Policies.

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