Vegan nutritionist and dietitian Vanessa Mitchell has made it her mission to help people thrive on a plant-based diet. Her approach to a nutrient-dense vegan diet aims to ensure you get all the essential vitamins, minerals and macronutrients your body needs to be healthy and energized.
Vanessa’s advice will help you design balanced, delicious meals that promote your overall health no matter your level of veganism—long-term or new. Let’s explore her top suggestions now.
Why a Nutritious Vegetarian Diet is Important
Vanessa says that while a well-planned vegan diet can provide all the nutrients the body needs, special attention needs to be paid to a few key ingredients that are often found in animal products.
These include protein, iron, calcium, vitamin B12, and omega-3 fatty acids. Focusing on nutrient-dense plant-based foods will help you meet your dietary needs and still enjoy a variety of great meals.
Vanessa’s Most Nutritious Vegetarian Foods
Rich in protein, iron and fibre, Vanessa’s meals are based on legumes such as black beans, chickpeas and lentils. Whole grains including quinoa, brown rice and oats – which provide complex carbohydrates and essential minerals – are also recommended by her.
Another staple of her diet is leafy greens that are high in calcium, iron, and vitamins A and C, including spinach, kale, and Swiss chard. Vanessa loves almonds, chia seeds, and flaxseeds, which are also great sources of omega-3 healthy fats.
How to build a balanced vegetarian meal
Vanessa recommends starting your morning with a nutrient-rich smoothie made with almond milk, banana, spinach, and a spoonful of chia seeds. A quinoa salad with mixed vegetables, chickpeas, and a lemon-tahini dressing can make for a filling and healthy lunch.
Dinner could be brown rice stir-fried with tofu, broccoli and cashews. Combining these nutrient-dense foods in unique ways will help you enjoy great, balanced meals that fit your vegetarian diet.
