Lesson 1: Understanding Plant-Based Nutrition

• What is Plant-Based Eating?

• Essential Nutrients in a Plant-Based Diet

• Common Myths and Misconceptions

What is Plant-Based Eating?

Definition and Types of Plant-Based Diets Plant-based eating focuses on consuming foods primarily from plants, including fruits, vegetables, nuts, seeds, oils, whole grains, legumes, and beans. It can range from vegan (no animal products) to vegetarian (includes dairy and eggs) to flexitarian (mostly plant-based with occasional meat).

Types of Plant-Based Diets:

• • Vegan: Excludes all animal products.

  • Vegetarian: Includes dairy and eggs but excludes meat and fish.

  • Flexitarian: Primarily plant-based with occasional meat or fish.

  • Pescatarian: Includes fish and seafood but excludes other meats.

Essential Nutrients in a Plant-Based Diet

Macronutrients: Carbohydrates, Proteins, and Fats:

• Carbohydrates:

  • Sources: Whole grains (quinoa, brown rice, oats), fruits, vegetables, legumes.

  • Importance: Provide energy, support brain function, and aid digestion. Carbohydrates are the body’s primary energy source, and it’s essential to include a variety of whole, unprocessed carbs in your diet.

• Proteins:

  • Sources: Legumes (beans, lentils, chickpeas), tofu, tempeh, nuts, seeds.

  • Importance: Essential for building and repairing tissues, producing enzymes and hormones, and supporting overall health. Ensuring adequate protein intake is crucial for maintaining muscle mass and overall bodily functions.

• Fats:

  • Sources: Avocados, nuts, seeds, olive oil, coconut oil.

  • Importance: Provide energy, support cell growth, protect organs, and keep the body warm. Healthy fats are vital for brain health, hormone production, and nutrient absorption.