Plant-Based Diets

Mostly vegetables, fruits, whole grains, legumes (beans, lentils, peas), nuts, seeds and plant oils; many people also use fortified plant milks, tofu/tempeh and whole-food meat alternatives for variety and protein.

Minimise or avoid highly processed foods (refined grains, sugary snacks, ultra-processed meat substitutes) and reduce intake of foods that contain few nutrients ("empty calories"); if you're vegan, you'll be avoiding animal products like meat, dairy and eggs.

Plant-based eating are linked with lower risk of heart disease, hypertension and type 2 diabetes. They often cost less per meal when based on staples (grains, legumes) and typically have a smaller environmental footprint than diets high in animal products.

Pay attention to protein quality, vitamin B12, iron, calcium, iodine, vitamin D and omega-3s; include fortified foods or supplements where needed and combine different plant species (i.e., grains, cereals and legumes) to meet protein requirements.

Potential pitfalls include nutrient shortfalls (notably B12 and iodine) if unplanned, risk of over-reliance on processed substitutes, and practical/social inconveniences; these are manageable with planning, fortified foods and supplementation.