Nutrition and Wellbeing Class - Recipe Booklet

Plant Based Diets

Most nutrients are abundantly available in plant based diets, but if you are avoiding all animal products it is important to pay attention to a few nutrients:

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Calcium, omega 3 fatty acids, vitamin D, iodine, vitamin B12, iron, zinc and selenium.

Calcium - Please see the table below.

Omega 3 fatty acids - Omega 3 fatty acids are polyunsaturated fat, these are different to saturated fat and you can find plant based omega 3 fatty acids in walnuts, flax seeds, chia seeds, soya beans, hemp oil and flax oil. Vitamin D - It is not efficient to try and gain vitamin D from foods.We obtain vitamin D from sunlight in this country between April-September. Therefore, it is important to know your vitamin D level and speak to your GP about a winter supplementation protocol. Test and don’t guess.

Iodine - Found in sea vegetables. The general guidelines are to eat sea vegetables (for example seaweed or samphire) no more than once a week.

Vitamin B12 – If you have been following a plant based diet for more than 8-12 months it would be advisable to check vitamin B12 levels with your GP. Some breakfast cereals are fortified with B12, yeast extract, soya yoghurts and non-dairy milks contain some vitamin B12. You may need to supplement with vitamin B12 but again test and do not guess.

Iron - Please see the table below

Selenium – May be attained easily via a closed handful of Brazil nuts 3-4 times a week.