What foods are good for a plant-based diet?

Plant-based diets are those which are predominantly made up of wholegrains, fruits and vegetables, nuts, seeds, beans and pulses. These foods offer a wide range of nutrients, including fibre, vitamins and minerals and can provide essential fats and protein. Aim for a minimum of 5 fruits and non-starchy vegetables per day – that’s 80g per portion or 400g per day. Plant-based foods should make up the majority of your diet. Beans, lentils, chickpeas, nuts and seeds are particularly good sources of protein. Tofu and meat substitutes such as Quorn also provide protein in the diet. Dark leafy green vegetables, pulses, seeds, and certain dried fruits are high in Iron. Try to choose a dairy alternative that is fortified with calcium and aim for at least three portions per day. Calcium is found in smaller amounts in other plant based foods such as oranges, broccoli, some dried fruits and tofu. Some examples of fortified foods include breakfast cereals, yeast extracts and some alternative milks and yoghurts.

People following plant-based diets consume a wide variety of fruits, vegetables and pulses. They also tend to enjoy good intakes of fibre, vitamins and minerals, including folate, vitamin C and potassium, all of which are important for good health. Those adopting this style of eating emphasise whole, plant-based, minimally processed foods, including: Plant proteins such as beans and pulses like soya, tofu, tempeh and lentils Nuts, seeds and other healthy fats including olive oil Fruits and vegetables Wholegrains and pseudo cereals such as quinoa, buckwheat and teff A well-balanced, plant-based diet that focuses on wholegrains, fruit, vegetables, legumes, nuts and seeds may provide health benefits.