Plant-based nutrition

Basic nutrition principles: Understand the essential nutrients one needs to obtain from their diet and how they contribute to overall health.

Plant-based food groups: Familiarize oneself with the different categories of plant-based foods (grains, legumes, vegetables, fruits, nuts, and seeds) and how they add up to a balanced diet.

Plant-based sources of protein: Identify the different types of plant-based proteins and how they can be incorporated into meals.

Plant-based sources of calcium: Recognize the various plant-based sources of calcium and how they can support bone health.

Plant-based sources of iron: Learn about the different types of plant-based iron, how to optimize the body's absorption of iron, and how to prevent iron deficiency.

Plant-based sources of vitamin B12: Understand why vitamin B12 is difficult to obtain on a plant-based diet and the different ways to supplement it.

Plant-based sources of omega-3 fatty acids: Identify the various plant-based sources of omega-3 fatty acids and how they can support heart health.

Whole-food, plant-based nutrition: Familiarize oneself with the whole-food, plant-based approach to eating, which emphasizes minimally processed, nutrient-dense foods.

Meal planning: Develop meal planning skills for plant-based meals that meet macronutrient and micronutrient needs.

Food preparation: Learn how to cook and prepare plant-based foods in a variety of ways, using different methods such as baking, sautéing, and steaming.

Recipe modification: Recognize how to modify conventional recipes to make them plant-based while retaining their taste and nutritional value.

Eating out on a plant-based diet: Discover strategies for navigating restaurant menus and finding plant-based options when dining out.

Nutrition education: Identify reputable resources for unbiased and evidence-based information about plant-based nutrition.

Sustainability: Gain an understanding of how plant-based nutrition can positively impact the environment.

Health benefits: Learn about the potential health benefits of plant-based nutrition, including reducing the risk of chronic disease, promoting weight loss, and improving gut health.

Veganism: A diet that excludes all animal products, including meat, dairy, eggs, and honey.

Vegetarianism: A diet that excludes meat, but may include dairy and/or eggs.

Raw veganism: A diet that includes only unprocessed or minimally processed plant foods that have not been heated above a certain temperature.

Fruitarianism: A diet that consists primarily of fruit, with some nuts and seeds.

Whole-foods plant-based diet: A diet that emphasizes whole, minimally processed plant foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds.

Macrobiotic diet: A primarily whole-foods, plant-based diet that emphasizes whole grains, beans, vegetables, and small amounts of seafood, supplemented by fermented foods, such as miso and tempeh.

Anti-inflammatory diet: A diet that includes a variety of fruits, vegetables, whole grains, and healthy fats, and limits processed and fried foods, alcohol, and sugar, with the goal of reducing inflammation in the body.

Gluten-free diet: A diet that excludes all sources of gluten, including wheat, barley, and rye, and may include alternatives such as quinoa, corn, and rice.

Soy-free diet: A diet that excludes all sources of soy, including tofu, soy milk, and soy protein, and may include alternative sources of protein, such as legumes, nuts, and seeds.

Nut-free diet: A diet that excludes all nuts, including peanuts, almonds, and cashews, and may include alternative sources of healthy fats, such as avocados and coconut oil.