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  • Whole Food Plant-Based

    Whole Food Plant-Based

Whole Food Plant-Based Nutrition - be the best you can be

Want to be more plant-based but not sure how to start? Or already plant-based but finding it difficult?

Susan is the Nutrition Consultant with the Vegetarian Society who answers queries on vegetarian diets. In 2020, she also received a certificate in Whole Food Plant-Based Nutrition from eCornell University, a world renowned nutrition studies programme in plant-based nutrition. She can help you with your new diet while helping reduce your impact on the environment. It is easy to be an unhealthy veggie with too many fake meats, too much coconut oil or too many carbs. Planning meals, trying new recipes and getting the whole family involved can be a great start.

Plant-based diets have higher fibre content and have been shown to reduce cardiovascular disease and control weight. You can meet all your nutritional needs through foods without lots of supplements, although Vitamin D and B12 may be required.

Contact Susan here for help with becoming more plant-based, to get a diet analysis or a full meal plan personalised to your nutritional needs and tastes see PERSONALISED MEAL PLANS

If you want to get started, here is a 3-day plant-based meal plan from Cornell University:

Cornell Meal Plans

Or contact Vegetarian Society for more help through their enquiry service, nutrition, or environment information etc.

Vegetarian Society

“My clients tell me they feel less lethargic, more energetic and less bloated after following a more plant-based diet after only a few weeks. It is so rewarding to hear this as a result of eating more healthily without animal products.”

Susan Burry
Susan Burry

A vegetarian diet can include…

  • Vegetables and fruits

  • Grains and pulses

  • Nuts and seeds

  • Eggs

  • Dairy products

  • Honey

  • VEGAN does not include eggs, dairy or honey

A vegetarian diet does not include

  • Meat or poultry

  • Fish or seafood

  • Insects

  • Gelatine or animal rennet

  • Stock or fat from animals

Vegetarian/Vegan

Many people now want to eliminate some or all animal products. Adopting a plant-based diet can be a healthy option, as there are a wide variety of foods and vegan substitutes which provide the nutrients contained in animal-based foods. Susan can help with recipe ideas, meal-planning, and supplements.

“I like incorporating plant-based foods into all my clients’ diets, even if only for one day a week. It’s great to work with clients who are passionate about adopting a plant-based diet and want to meet all their nutritional goals while also reducing our carbon footprint.”

Research shows how plant-based eating is healthier:

  • Less obesity, Body Mass Index-1 kg/m², lower caloric
  • Higher fibre content and anti-oxidants
  • Lower rates of Ischemic Heart Disease-25% lower mortality

  • Lower Blood Cholesterol-0.5mmol/l, lower BP
  • Children tend to be leaner with height in healthy range
  • Lower Rates of Hypertension, Type II Diabetes, 8% reduction of cancer in vegetarians, 15% in vegans

  • May improve mood
  • Can supply all nutrients

Advice to become more plant-based

  • Gradually reduce meat and try new foods
  • Try a few veggie days and increase veggie days
  • Look for nutrient substitutes

  • Source new recipes
  • Stock up on staples such as nuts, seeds, proteins
  • Dinner party with new dishes
  • DON’T JUST OMIT MEAT WITHOUT PROPER SUBSTITUTES

Take a look at a free guide to help you on your way to becoming a healthy veggie.

Easy plant-based healthy recipes

Easy to make beetroot homous, full of protein and anti-oxidanrs
Easy to make protein balls, excellent snack to have on hand
My go to snack post-workout, Arbonne plant based protein shake

Read more

Easy to make for breakfast, overnight oats, full of protein and calcium using plant-based milk and yogurt

“I have found working with vegetarian and plant-based clients very rewarding, so much so that it has affected my own diet, and am now not eating meat. I started working with the Vegetarian Society many years ago to help people start eating less meat and to help vegetarians stay healthy without eating animal products.”

“I enjoy trying new vegan products, like food, drinks, snacks and household products. Not all of these are healthy but a little chocolate is still OK as a treat. I love my vegan utensil kit to take on the road for packed lunches and snacks, my egg-free product for baking and savoury snacks.”

Recommended supplements if you feel you need a little extra help

Well-balanced plant-based eating can provide all the necessary nutrients except Vitamin D but it does require a little more planning. Planning and cooking healthy meals can be very rewarding with all the aromas and tastes of plants, why not get the little ones involved too.

If you feel your diet is not quite fulfilling your nutritional needs, or your hectic lifestyle is not giving you time to plan and prepare, a supplement may be necessary for these nutrients along with your Vitamin D.

 Help with VitaminB12- Adults need 10mcg per day. Try dairy foods, eggs, yeast extake or nutritional yeast. Great on soups, pastas, or popcorn
Help with Vitamin D- everyone needs 10mcg in winter months or all year if not going in the sunshine since lockdown. 90% of this vitamin is from the sun.
Help with Iron- try iron rich foods with vitamin c foods to help with absorption such a citrus fruits, peppers or greens.

Here are a few of my favourite cookbooks

Easy plant based recipes

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One dish plant based winter recipes

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Healthy vegan recipes

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Great snack ideas for everyone

Easy vegan recipes for young adults

Have any questions? contact NutritionU. for more information.

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