How to Eat Plant-Based in 9 Easy Steps 



Welcome to the plant-based world!  

What is a plant-based diet? 


A plant-based diet is one that focuses on eating mostly or only foods that come from plants, such as vegetables, fruits, grains, legumes, nuts, and seeds. 

Why eat plant-based? 


Eating plant-based can have many benefits for your health, such as lowering your risk of heart disease, diabetes, obesity, and some cancers.  

How to start a plant-based diet?  


You don’t have to go vegan overnight. You can start by adding more plant-based foods to your meals and reducing your intake of animal products. 

What to eat on a plant-based diet?  


There are plenty of delicious and nutritious plant-based foods to choose from, such as leafy greens, beans, tofu, quinoa, berries, nuts, and more.  

What to avoid on a plant-based diet?  


Try to limit or avoid processed foods, refined sugars, oils, and animal products, such as meat, dairy, eggs, and honey.  

How to get enough protein on a plant-based diet? 


Protein is not a problem on a plant-based diet. You can get enough protein from plant sources, such as beans, lentils, soy, nuts, seeds, and grains. 

How to get enough calcium on a plant-based diet?  


Calcium is also abundant in plant foods, such as kale, broccoli, bok choy, almonds, sesame seeds, fortified plant milks, and tofu.  

How to get enough iron on a plant-based diet? 


Iron is found in many plant foods, such as spinach, lentils, chickpeas, quinoa, pumpkin seeds, dried fruits, and molasses. 

How to get enough vitamin B12 on a plant-based diet? 


Vitamin B12 is the only nutrient that is not naturally available in plant foods. 

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