The Whole Foods Focus at Verdant Nutrition

At Verdant Nutrition, we champion the cornerstone of a plant-based diet - a commitment to whole-foods. Our philosophy emphasises the significance of unprocessed, natural ingredients that deliver optimal nutrition. Here ‘s a breakdown of the key components of our whole-food, plant-based approach.

Fruits and Vegetables:

We encourage you to embrace the vibrant world of fruits and vegetables. These colourful gems provide an abundance of essential vitamins, minerals, fibre, and antioxidants crucial for your health.

Legumes:

Meet your plant-based proteins heroes - beans, lentils, and peas. Rich in fibre and diverse nutrients, seamlessly incorporate them into a variety of dishes, from soups to salads.

Whole Grains:

Quinoa, brown rice, oats, and whole wheat offer complex carbohydrates, fibre, and a spectrum of essential nutrients to sustain your energy levels.

Nuts and Seeds:

More than just tasty snacks, nuts, and seeds are packed with healthy fats, protein, and a plethora of vitamins and minerals. Add them to meals for texture, flavour, and health benefits.

Plant Oils:

Choose heart-healthy options like extra virgin olive oil (EVOO) and avocado oil when using plant-based oils. Remember to use them in moderation.

Herbs and Spices:

Elevate your plant-based meals with an array of herbs and spices, enhancing flavour while providing additional health benefits.

Fermented Foods:

Enrich your diet with probiotic-rich options like kimchi, sauerkraut, and kefir. These foods support gut health, aid digestion, and boost immune function, adding vitality to your plant-powered lifestyle.

Nutritional Principles

At Verdant Nutrition, we adhere to nutritional principles to ensure your plant-based diet is well-balanced and nutritionally sound:

Whole Foods vs. Processed Foods:

Prioritise whole, minimally processed foods to maximise nutritional benefits and minimise added sugars, salt, and unhealthy fats.

Diverse and Balanced Diet:

Enhance your intake of essential vitamins and minerals through a varied and colourful plant-based diet and consume a minimum of five servings of vegetables and two serves of fruit daily.

Energy Requirements:

Due to the lower energy density of plant-based foods, especially fruits, vegetables, and whole grains, consider incorporating energy-dense options like nuts, seeds, avocados, and legumes for caloric and nutritional adequacy.

Protein Sources:

Maintain bodily functions by incorporating various plant protein sources such as beans, lentils, chickpeas, tofu, tempeh, nuts, and seeds. Combine different sources throughout the day for a complete range of essential amino acids.

Iron-Rich Foods:

Ensure a sufficient intake of non-haem iron from plant-based sources like lentils, beans, tofu, spinach, and other dark green leafy vegetables. Enhance iron absorption by pairing these foods with vitamin-rich food sources.

Calcium Intake:

Meet calcium needs through regular consumption of tofu, leafy greens, nuts, and seeds. Fortified plant milks are also a viable source. Ensure sufficient vitamin D levels for optimal calcium absorption.

Vitamin B12 Supplementation:

Given the scarcity of vitamin B12 producing bacteria in our soils, plant foods are no longer a viable source. Consider fortified options like plant milks, cereals, nutritional yeast flakes, or supplementation. See below for general guideline on recommended dosages.

Omega-3 Fatty Acids:

Incorporate plant-based sources like flaxseeds, chia seeds, hemp seeds, and walnuts. For a direct source of EPA and DHA omega-3 fatty acids, consider algae oil supplements.

Fibre-Rich Foods:

While plant-based diets are inherently high in dietary fibre, the quality of your plant-based choices matters. Ensure optimal fibre intake by including whole grains, legumes, fruits, and vegetables. This not only facilitates regular bowel movements, preventing constipation, but also promotes the growth of beneficial gut bacteria through prebiotic fibres.

Optimal Hydration:

Stay hydrated with filtered water throughout the day. Pay attention to thirst cues, as they are reliable indicators of when to drink water.

Listen to Your Body:

Adjust your diet based on your body’s signals. For personalised advice on specific health concerns or dietary restrictions, consult a healthcare professional.

Evidence-Based Supplementation

Despite the emphasis on whole foods, our evolving understanding of human nutrition suggests the need for supplementation. A well-balanced plant-based diet can provide most essential nutrients, however, there are a few nutrients that may require supplementation to ensure your nutritional needs are met:

Vitamin B12:

Vitamin B12 is crucial for your health, and due to its scarcity in plant foods, we recommend a B12 supplement. The general guideline for longer term plant-based diets is at least 10 micrograms daily, or 2,000 micrograms weekly. Seek professional advice for personalised recommendations.

Vitamin D:

Vitamin D is important for bone health and overall well-being. Consider a vitamin D supplement in circumstances of limited sun exposure.

Omega-3 Fatty Acids:

Algal oil supplements provide essential omega-3 fatty acids, particularly if your diet lacks these nutrients.

In Conclusion

Achieving success with a plant-based diet requires adequacy, diversity, and a focus on whole foods. Tailor your journey to your unique nutritional needs and consult with our accredited nutritionists for personalised guidance. At Verdant Nutrition, we’re thrilled to be part of your path to better health and a more sustainable lifestyle through plant-based nutrition solutions. For specific dietary concerns or supplementation queries, reach out - we’re here to help!

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