Nutrition information and practical tools to help maximize your family's health with whole plant foods.
For Families
What we eat has a tremendous impact on our health and well-being and on the planet. We are not talking about another “diet” or food rules to follow. Just adding more whole plant foods to your meals can improve nutrition and health.
Families don’t have to give up favorite foods, miss out on flavor, or spend a lot of time or money to eat healthier. Small changes can add up to big results.
The Basics of a Plant-Based Diet
While there is no official definition, a plant-based diet is predominantly made of plant foods and includes (but is not limited to) vegan and vegetarian diets. Flexitarian and Mediterranean diets can also be plant-based.
A whole-foods, plant-based diet focuses on minimally processed plant foods. Processing can lower nutrients (but not always), and many processed foods contain high amounts of sodium and other nutrients many people consume in excess.
Consuming a variety of foods from each group can help to meet your nutritional needs. Research suggests a diet of about 90% plants (when calcium-fortified soy milk replaces dairy) supports human health and the health of the planet, [15] but any amount of whole plant foods can improve one's diet.
All Diets Need to be Balanced
Every single type of diet has some nutrients that are especially easy to come by, and other nutrients that require more attention. Just like any diet, a few key nutrients need to be monitored when consuming a plant-based diet.
Our nutritional needs generally be met by eating a wide variety of foods. However, whenever food groups are restricted or eliminated, the risk of deficiencies can increase without properly replacing the nutrients from other foods and/or supplements. Thus, balancing all diets is necessary.
A plant-based diet, including vegan and vegetarian diets, can provide adequate nutrition, given that they are balanced. [1,2,4,19] Fortified foods and/or supplements may be needed to replace nutrients that are low or absent in plant-based foods. Knowing which key nutrients to concentrate on and what foods to eat helps to balance any plant-based diet.
Underrepresented in diet
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Fiber
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Potassium
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Calcium and Vitamin D
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Iron (pregnancy)
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Folate (pregnancy)
Overrepresented in diet
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Sodium
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Saturated Fats
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Cholesterol
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Added Sugars
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Refined Carbs
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Animal Sourced-Foods
Traditional Western Diet
Underrepresented in diet
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Vitamin B12
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Calcium and Vitamin D
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Iron (pregnancy)
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Iodine (pregnancy and lactation)
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DHA
Overrepresented in diet
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Sodium
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Added Sugars
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Refined Carbs
Unbalanced Plant-Based Diet
Plants have compounds such as phytates, oxalates, and tannins, that can trap minerals. These are simple ways to release nutrients from plant foods.
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Soak and discard water when using legumes (soy, lentils, beans)
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Sprout or use sprouted grain products.
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Cook sprouted foods before eating to reduce the risk of foodborne illness.
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Choose yeasted bread more often
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Pair vitamin-C-rich foods (e.g., tomatoes, broccoli, citrus) with iron-containing plant foods.
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Organic acids (e.g., citric, lactic, malic, tartaric acids) in foods such as fruit and their juices, pickled foods, and fermented products like yogurt help to release iron from foods.
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Cooking softens the plant matrix to release nutrients.
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Avoid overcooking or nutrients can also be lost.
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See our article on making veggies yummy.
Maximize Nutrients From Meals
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Veggie burgers on whole wheat buns with oven “fries”
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Minestrone soup with beans, whole grain crackers, and sliced fruit
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Whole wheat bread with nut butter and banana slices
Lunch Ideas
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Whole grain cereal, fresh fruit and calcium-fortified soy milk
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Whole wheat pancakes, sunflower butter and berries
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Tofu scramble with veggies and a calcium-fortified plant yogurt
Breakfast Ideas
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Cauliflower bake, tomato sauce and whole wheat pasta
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Vegetarian chili over a baked potato with guacamole
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Black bean guacamole tacos with shredded cabbage and a calcium-fortified beverage
Dinner Ideas
Healthy Snack Ideas
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Fruit slices with nut butter
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Avocado toast
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Cashew yogurt with granola and fresh berries
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Edamame
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Falafel with tahini dip
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Mixed fruit kebabs
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Frozen fruit popsicles
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Freshly made popcorn (for kids over 4 years old)
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Frozen bananas dipped in chocolate
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Guacamole, hummus, or salsa with tortilla or pita chips
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Oven-baked sweet potato “chips” with reduced sugar ketchup
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Roasted chickpeas (for kids over 3 years old)
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Rice cakes with almond or cashew butter and banana slices
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Fresh fruit with soy or almond yogurt (look for calcium-enriched)
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Homemade carrot or zucchini muffins
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Red pepper and cucumber sticks with cashew dip
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Steamed vegetables with tahini lemon dip
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Whole wheat crackers with hummus
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Fruit smoothies with calcium-fortified plant milk or 100% juice
Adopting a whole foods, plant-rich diet has many wonderful effects on children:
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They learn that their eating behaviors have an impact on their health and the sustainability of the planet.
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They enjoy a variety of colorful foods, and you are giving them the tools for a lifetime of good health.
Rather than changing your family diet all at once, slowly replacing some animal products in your family's favorite meals with plant-based alternatives may improve diet quality.
Start with one or two meals per week and move on from there.
Tips for Incorporating More Plants into Your Family's Meals
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Offer meals with various fruits, vegetables, whole grains, legumes, nuts, and seeds.
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If you still use meat or dairy, let it become a smaller part of the meal rather than the main feature. Stews, stir fries, and soups are usually adaptable and can be made with little or no meat.
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The key to healthy eating is meal planning. Choose 3-4 plant-rich meals to make each week and organize your shopping list.
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Stock your kitchen with staple ingredients that can be used for quick and healthy meals.
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Experiment with plant-based ingredients. Try veggie burgers, tofu sausages, and seitan in your favorite dishes.
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Sample different kinds of plant milk to find the flavor you like.
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Buy a vegetarian cookbook or check out plant-based recipe websites.
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Visit a vegetarian or vegan restaurant to try out dishes that you haven’t made at home.
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Many cuisines, such as Indian, Vietnamese, and Thai, have plant-based options on the menu. Initially, it may be helpful to stick with familiar recipes and swap out animal-based ingredients for plant-based alternatives. Some examples are bean chili, vegetable lasagna, and tofu stir-fry.
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Be patient with yourself! Changes take time. Small steps add up to big results. Celebrate your progress in moving toward a healthier, more sustainable diet!
A healthy diet is simple in theory, but it can take trying new things to incorporate healthy behaviors into life. It can be particularly challenging to get kids to eat well. Check out our resources to find ways to implement a healthy lifestyle.
More Resources
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Find out what to eat during pregnancy and throughout childhood for optimal health
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Balance vegetarian and vegan diets to meet nutrient needs
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Discover ways to improve your diet, including strategies to get your children to eat healthy, tips to save time and money, and ways to make healthy eating a lifestyle
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