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Nutrition Unlock the power of plants

If you’re new to eating plant-based, you may be surprised – and hopefully delighted – to discover all the incredible impacts it can have on your health.

Eating plant-based may be one of the best things you can do for your health.

As with any food regimen, eating plant-based is all about balance — or put another way,  variety! And we are lucky to have so much variety, all from the Plant Kingdom, lining the supermarket shelves today. Read on to learn our 4 top tips for a healthy plant-based journey …

4 simple tips

Your family can be well-nourished and mighty happy eating veg, too.

You can meet all of your family’s nutritional needs with a plant-rich diet. Most kids — even the so-called ‘picky’ eaters — will appreciate your reasons for trying plant-based food, especially once they taste how delicious it is!

See how this family does it

Some of the world's top athletes are fuelled entirely by plants.

Your body — particularly if you’re exercising or competing in sports at an elite level — can thrive on a plant-rich diet. From boxing to soccer, body-building to tennis … Professional athletes all over the world have unleashed their potential after going plant-based.

Here are just a few of them

Your 5 food groups for a plant-based diet

Grains and starchy vegetables

Food wheel showing 5+ servings of Grains and starchy vegetables recommended a day.

Grains are a great source of fibre and iron, and they also contain some protein. They are rich in B vitamins, which are important for metabolism and nerve function.

What’s a serving?

½ cup cooked rice, pasta or barley, 1 medium sweet potato, ¼ cup muesli or 1 slice wholegrain bread.

Good sources:

Brown rice, whole wheat pasta, porridge, sweet potatoes.

TIP 

Throw some roasted sweet potato in with your greens for a heartier salad.

Legumes and soy products

Food wheel showing 3+ servings of legumes and soy products recommended a day.

Legumes and soy products provide a hefty amount of protein. Many of these foods are also rich in calcium and iron.

What’s a serving?

½ cup cooked beans, ½ cup tofu, ½ cup tempeh or 1 cup fortified soy milk.

Good sources:

Kidney beans, tofu, tempeh, lentils, peas.

TIP 

Experiment with marinades and spices to make tofu dishes sing.

Vegetables

Food wheel showing 4+ servings of vegetables recommended a day.

Vegetables are chock full of nutrients, like beta carotene, which your body turns into vitamin A (important for good eyesight and immune function); and vitamin C, which creates collagen (a protein that makes skin, joints, and bones strong). Vegetables also contain a host of cancer-fighting phytochemicals.

What’s a serving?

½ cup cooked vegetables, 1 cup raw vegetables or ½ cup vegetable juice.

Good sources:

Kale, broccoli, cauliflower, spinach, cabbage, capsicum, carrots, mushrooms.

TIP 

Eat the rainbow! The varying, vibrant colours in vegetables exist because of the thousands of healthful phytonutrients.

Seeds and nuts

Food wheel showing 1-2 servings of seeds and nuts recommended a day.

Nuts and seeds provide protein and iron, as well as zinc, which supports a healthy immune system. Omega-3 fatty acids – found in walnuts, flaxseeds, quinoa and chia seeds – aid in healthy brain function.

What’s a serving?

¼ cup nuts, ½ cup cooked quinoa, 2 tablespoons seeds or 1 tablespoon nut or seed butter.

Good sources:

Pumpkin seeds, peanut butter, tahini, flaxseeds, walnuts, almonds, quinoa.

TIP 

Try some tahini in your salad dressing to add creaminess or a handful of almonds as an easy snack.

Fruit

Food wheel showing 2+ servings of fruit recommended a day.

Fruits are great for hydration and a fantastic source of fibre, which aids in digestion and helps prevent heart disease. Many fruits are also rich in potassium, which is important for proper organ function, and most berries are packed with antioxidants.

What’s a serving?

1 medium-sized fresh fruit or 1 cup chopped fruit.

Good sources:

Apples, oranges, blueberries, blackberries, bananas, avocados, mangos, grapefruit, watermelon, kiwi.

TIP 

Starting your day with a fruit smoothie is a great way to get your daily servings of fruit.