The Greenprint. Marco Borges

economy or your favourite fast-food restaurant – you are. You are 100 per cent responsible for everything you do; you will never fix your problems by blaming someone or something else. You choose what to eat, how to act, where to go, when to exercise (or not) and what foods to avoid. Once you get all that straight, then you can get to the heart of how to plan for plant-based eating. When you plan, you win; when you don’t, you fail.

      PLANNING TO MEET YOUR NUTRIENT NEEDS

      Reminder: Plant foods provide everything you need nutritionally. But ensuring that you receive all that ‘everything’ requires thoughtful planning. Plan your meals around a variety of high-quality, nutrient-rich foods, such as whole grains, beans, legumes, vegetables, fruits, nuts and seeds.

      Plant-based eaters have to be a little more vigilant than most to get sufficient amounts of certain vitamins, minerals and fats in their diets. The important nutrient targets to hit include:

      IRON One of the most common yet erroneous arguments against a plant-based diet is that it doesn’t provide enough iron. In fact, those eating a meat-free, plant-based diet not only tend to get more iron, but also get more fibre, vitamins and minerals. Plant-based iron, also known as non-heme iron, isn’t absorbed as well as heme iron (which is found in animal blood and muscle) in the body, but studies show that avoiding heme iron has been associated with a reduced risk of heart disease, diabetes, stroke and other chronic diseases.

      A plant-based diet should include foods that are rich in iron, like kidney beans, black beans, soya beans, spinach, raisins (which are slightly higher in iron than grapes), cashews, oats, cabbage and tomato juice (which has more iron than tomatoes).

      Women require 18 milligrams of iron daily; men require 8 milligrams. For postmenopausal women, that drops to the same amount as for men, 8 milligrams. Pregnant women require 27 milligrams. Getting enough iron daily isn’t difficult when you combine plant-based iron sources: a meal consisting of 225 grams of cooked spinach, 185 grams of quinoa, and 100 grams of chickpeas contains about 12 milligrams of iron. A simple salad of spinach, dried currants, almonds, pumpkin seeds and a few sun-dried tomatoes can easily deliver 10 milligrams of iron.

      VITAMIN B12 Vitamin B₁₂ is abundant in meat, eggs and dairy foods, and vegan diets get criticised because they don’t supply enough of this nutrient. But one thing most people don’t realise is that there’s not even that much B₁₂ in beef anymore, because cows don’t eat that much natural grass (the original source of this vitamin from bacteria that live in the soil). They are being injected with B₁₂!

      The recommended daily amount of vitamin B₁₂ for adults is 2.4 micrograms, and you can get ample amounts from certain plant-based foods. Tempeh and miso, for example, contain high levels of this nutrient because it is produced by bacteria during fermentation. You can also obtain B₁₂ from nutritional yeast (a great condiment that tastes like Parmesan cheese), and some plant-based foods and cereals are fortified with it. Be careful that you get ample amounts of this nutrient, as a B₁₂ deficiency can be serious and even lead to irreversible nerve damage. I personally like to take a daily B₁₂ supplement, which ensures that I’m getting exactly what I need. In our Holy Name study, the researchers had everyone in the vegan group take a B₁₂ supplement. The participants’ levels of this important nutrient stayed normal, and, in some cases, even increased.

      OMEGA-3 FATTY ACIDS Although there is no official recommended daily allowance of omega-3 fatty acids, these fats play an important role in preventing chronic inflammation. They help form prostaglandins, a class of lipids that increase and decrease various functions relating to the inflammatory response, normal blood clotting and the relaxation of blood vessels. Dietary sources of omega-3 fatty acids include flaxseeds and flax oil, soya beans and soya bean oil, pumpkin seeds and pumpkin seed oil, tofu, walnuts and walnut oil, seaweed and edible marine algae.

      VITAMIN D Vitamin D has been shown to reduce the risk of certain cancers and depression. It builds healthy bones and teeth, regulates insulin and supports lung function and cardiovascular health.

      Vitamin D intake is recommended at 400 to 800 IUs a day, or 10 to 20 micrograms. If you get fifteen minutes of sunlight each day, your body can produce ample vitamin D. Eating mushrooms is another way to obtain this vital nutrient.

      CALCIUM Dairy isn’t the only source of this bone-building mineral, so don’t fall for the rhetoric that vegans don’t get enough calcium. All it takes is some planning and knowledge about the plant sources of calcium and you can easily reach the recommended daily amount.

      The recommended daily amount for calcium is 1,000 milligrams for adults and children aged four years and older. A salad of about 200 grams of kale, almonds, sunflower seeds and white beans topped with a tahini dressing can total up to 500 milligrams of calcium. A smoothie made with a cup of non-dairy milk (almond or other fortified nut milk), almond butter and spinach will net you another 500 milligrams – more than meeting your daily requirements. Mustard and turnip greens, broccoli, spring greens, bok choy and kale are also great calcium-rich foods. Consider, too, that while 250 millilitres of whole milk contains 288 milligrams of calcium, 35 grams of sesame seeds provides 580 milligrams of calcium – nearly double that of milk. Sesame seed butter (known as tahini) is high in calcium and can be a delicious, rich-tasting addition to salads, hummus, vegetable dishes and sandwiches.

      PROTEIN All plant foods contain protein. As I mentioned earlier, beans and legumes (including peas and lentils) are very popular plant-based sources of protein; 175 grams of cooked beans has the same amount of protein as 50 grams of meat. Nuts and seeds are also full of protein.

      ZINC This four-letter trace element protects against infections and helps the body repair wounds. It’s essential for growth and brain development in infants and children. The recommended daily amount for zinc is 15 milligrams for adults and children aged four and older. You can meet this daily requirement easily by eating plenty of whole grains, legumes and nuts.

      PLANNING YOUR MEALS

      How hard would it be to obtain all these nutrients? Well, the easiest way to find out (besides giving it a try) is to check out a typical day in the life of a plant-based eater. You’ll see just how easy it is to cut out animal products and still get the nutrients your body needs.

       BREAKFAST:

       A HEALTHY SMOOTHIE

      While on the weekends you might want to whip up something a bit fancier, for busy mornings, there’s nothing better than a healthy, protein-packed, plant-based smoothie. Make your own with 250 millitres water (or non-dairy milk), a banana, frozen berries, greens, flax/chia/hemp seeds and a scoop of vegan protein powder. You’ll start the day with lots of nutrients and be ready to hit the ground running. Alternatively, you can move your smoothie to the afternoon to head off the munchies and have a healthy bowl of oatmeal with fruit for breakfast instead.

       LUNCH:

       SUPER SOUPS AND SALADS

      You can switch between soups and salads at lunch, or do both! Remember to include hearty fillings in your salad – black beans, quinoa, nuts, seeds, and so forth – in addition to any greens to keep your stomach full. Alternatively, throw the same salad ingredients in a gluten-free tortilla, and you have a wrap! The options for soups are endless, but you’ll find that the best recipes have a good base, such as pureed sweet potato, cauliflower