Plant-Based Diet
Tip: Start small by making one meal per week a plant-based meal.
Healthy Eating Patterns
Plant-based diets consist of mainly whole, plant-based foods, including whole grains, beans, peas, lentils, vegetables, fruits, seeds, and nuts. A well-planned plant-based eating pattern can easily meet calorie and nutrient needs. It is important to choose nutrient-dense foods to make every bite count, no matter the dietary pattern followed.
According to the 2020– 2025 Dietary Guidelines for Americans, a healthy dietary pattern should consist of nutrient-dense forms of foods and beverages. It should include a variety of vegetables of all types, mostly whole fruits, grains with at least half being whole grains, fat-free or low-fat dairy, a variety of protein foods, and unsaturated oils, such as those found in nuts, seeds, seafood, olives, and avocados. A healthy dietary pattern limits foods and beverages that are higher in sodium, added sugars, and saturated fats. The latest edition of the Dietary Guidelines includes a Healthy Vegetarian Dietary Pattern variation, which provides recommendations to meet vegetarians' nutritional needs within the different food groups. “Vegetarian diet" is a general term for several types of plant-based diets that may include dairy, eggs, seafood, or even meat and poultry (U.S. Department of Agriculture and U.S. Department of Health and Human Services 2020).
The nutrients in the Healthy Vegetarian Dietary Pattern are very similar to those in the Healthy U.S.- Style Dietary Pattern, but the vegetarian pattern is higher in calcium and dietary fiber. According to the Academy of Nutrition and Dietetics, vegetarian eating patterns are appropriate for all stages of life if planned and followed well (Melina et al. 2016).
Variety of Plant-Based Diets
There are many different types of plant-based diets, and they are categorized based on the extent to which animal products are included. Below is a summary of the more popular types of plant-based diets: semi-vegetarian or flexitarian, pescatarian, lacto-ovo vegetarian, vegan, and whole-food, plant-based.
Semi-vegetarian or flexitarian diets are primarily vegetarian but include a small amount of meat, poultry, fish, and seafood. They might include dairy foods and eggs. This flexible type of eating is a good starting place for individuals looking to incorporate more plant-based meals.
Pescatarian diets are also primarily vegetarian but include shellfish and fish.
Lacto-ovo vegetarian diets include eggs and dairy products but exclude meat, fish, poultry, and any products that contain these foods.
Vegan diets are entirely plant based, excluding all animal-derived products and ingredients. Animal foods are one of the primary sources of vitamin B-12; therefore, vegans should include B-12–fortified foods such as cereals, nutritional yeast, and some plant-based beverages and take a B-12 supplement to ensure adequate intake.
Whole-food, plant-based diets, like vegan diets, exclude all animal-derived products and ingredients. This diet is centered on whole and minimally refined plant-based foods. Highly refined foods that include bleached flour, refined sugar, and oil are excluded or minimized in this diet.
There are many other plant-based diets that individuals may choose to follow. Plant-based eating plans can work for everyone, and individuals have the choice of what they want to include or exclude.
Health Benefits of a Plant-Based Diet
According to the Academy of Nutrition and Dietetics, well-planned plant-based diets are nutritious and provide health benefits in the prevention and treatment of certain chronic diseases (Melina et al. 2016). These chronic diseases can include cardiovascular disease, diabetes, prediabetes, osteoporosis, cancer, and obesity. Several studies support that following a plant-based dietary pattern is associated with a lower body mass index. Vegetarian diets promote bone health due to high intakes of vegetables and fruits and provide an abundant supply of magnesium, potassium, vitamin K, and vitamin C. Careful planning is necessary to support bone health to ensure adequate intake of calcium, vitamin D, vitamin B-12, and protein.
2020–2025 Dietary Guidelines Healthy Vegetarian Eating Pattern
The table below compares the Healthy U.S.-Style Dietary Pattern with the Healthy Vegetarian Dietary Pattern. The suggested daily servings from each food group are based on a 2,000-calorie diet. For specifics on other calorie levels, please refer to MyPlate Plan.
| Food Group | Healthy U.S.-Style | Healthy Vegetarian | What counts as a Cup- or Ounce- Equivalent (cup-eq or ounce-eq)? |
|---|---|---|---|
| Vegetables | 2½ cup-eq/day | 2½ cup-eq | 1 cup-eq is 1 cup raw or cooked vegetable or fruit, 1 cup of vegetable or fruit juice, 2 cups leafy greens, ½ cup dried fruit or vegetable |
| Dark green vegetables | 1½ cup-eq/week | 1½ cup-eq/week | |
| Red and orange vegetables | 5½ cup-eq/week | 5½ cup-eq/week | |
| Beans, peas, and lentils | 1½ cup-eq/week | 1½ cup-eq/week | About half of the beans, peas, and lentils are shown as vegetables, and half as protein foods. |
| Starchy vegetables | 5 cup-eq/week | 5 cup-eq/week | |
| Other vegetables | 4 cup-eq/week | 4 cup-eq/week | |
| Fruits | 2 cup-eq/day | 2 cup-eq/day | |
| Grains | 6 ounce-eq/day | 6½ ounce-eq/day | 1 ounce-eq is ½ cup cooked rice, pasta, or cereal; 1 ounce dry pasta or rice; 1 medium (1 ounce) slice of bread, tortilla, or flatbread; 1 ounce of ready-to-eat cereal (about 1 cup of flaked cereal). |
| Whole grains | 3 ounce-eq/day | 3½ ounce-eq/day | |
| Refined grains | 3 ounce-eq/day | 3 ounce-eq/day | |
| Dairy | 3 cup-eq/day | 3 cup-eq/day | 1 cup-eq is 1 cup milk, yogurt, or fortified soymilk; 1½ ounces natural cheese such as cheddar cheese or 2 ounces of processed cheese. |
| Protein Foods | 5½ ounce-eq/day | 3½ ounce-eq/day | 1 ounce-eq is 1 ounce lean meat, poultry, or seafood; 1 egg; ¼ cup cooked beans or tofu; 1 Tablespoon peanut butter; ½ ounce nuts or seeds. |
| Seafood | 8 ounces/week | ||
|
Meat, poultry, Eggs |
26 ounces/week | ||
| Nuts, seeds, soy products | 5 ounces/week | ||
| Eggs | 3 ounce-eq/week | ||
| Beans, peas, and pentils | 6 ounce-eq/week | ||
| Soy products | 8 ounce-eq/week | ||
| Nuts and seeds | 7 ounce-eq/week | ||
| Oils | 27 grams/day | 27 grams/day |
Tips for Creating More Plant-Based Meals
Start Small
Whether wanting to include more plant-based meals or considering a transition to a vegetarian eating style, start by replacing one meal per week. As confidence increases with each vegetarian meal and recipe, increase the number of plant-based meals throughout the week. If already following a mostly plant-based eating pattern, consider ways to improve the diet quality, comparing intake to the recommendations in the Healthy Vegetarian Dietary Pattern.
Fill at least Three-Quarters of Your Plate with Plants
Include non-starchy vegetables like leafy greens, broccoli, eggplant, zucchini, and tomatoes, and starchy vegetables like sweet potatoes, potatoes, beans, lentils, peas, and corn. Do not forget about fruits as a sweet addition to any meal or snack.
Focus on Minimally Processed Foods
Just like any healthy eating pattern, it is important to focus on whole foods rather than processed foods. There are many meatless options in the grocery store, from veggie nuggets to an endless selection of veggie burgers. However, many of these options of processed foods can be high in sodium, sugars, and oils. When transitioning to a more plant-based way of eating, focus on whole foods and keep processed foods to a minimum. Remember, make every bite count!
What about Protein?
Myth buster! A common myth about plant-based diets is that they do not provide enough protein, but protein comes from a variety of places. For example, an 8-ounce glass of milk has 8 grams of protein. Protein plays an essential role in many bodily functions.
Some protein sources, like nuts and seeds, are calorie dense, meaning they provide a high number of calories in small portions due to their higher fat content. It is important to keep calories in mind for weight management. To assist in planning meals, the table above provides the amount of protein in some plant-based foods.
| Food Item | Serving | Amount of Protein (grams) |
|---|---|---|
| Almonds | 1 ounce (23 nuts) | 6 |
| Baked potato | 1 medium potato | 3 |
| Black beans, cooked | ½ cup | 8 |
| Broccoli, cooked | 1 cup | 4 |
| Cashews | 1 ounce (18 nuts) | 4 |
| Chickpeas, cooked | ½ cup | 8 |
| Flaxseeds | 1 ounce (3 Tablespoons) | 5 |
| Hemp seeds, shelled | 1 ounce (3 Tablespoons) | 9 |
| Kidney beans, cooked | ½ cup | 8 |
| Lentils, cooked | ½ cup | 9 |
| Peanut butter | 2 Tablespoons | 8 |
| Peas, cooked | 1 cup | 8 |
| Pumpkin seeds (pepitas), hulled | 1 ounce (3 Tablespoons) | 7 |
| Quinoa, cooked | 1 cup | 8 |
| Seitan | 1 slice | 16 |
| Sesame seeds | 1 ounce (3 Tablespoons) | 5 |
| Soybeans, cooked | ½ cup | 11 |
| Spinach, cooked | 1 cup | 5 |
| Split peas, cooked | ½ cup | 8 |
| Tempeh | 6 slices | 11 |
| Tofu, regular, with added calcium | ½ cup (4 ounce) | 10 |
| Veggie burger | 1 patty | 13 |
| Whole-wheat bread | 2 slices | 8 |
Source: FoodData Central (USDA ARS 2019).
Summary
A well-planned vegetarian eating pattern can be healthy, delicious, and nutrient-packed. There are many types of plant-based diets to consider. The 2020–2025 Healthy Vegetarian Dietary Pattern is a great place to start.
References
Melina, V., C. Winston, and S. Levin. 2016. “Position of the Academy of Nutrition and Dietetics: Vegetarian Diets." Journal of the Academy of Nutrition and Dietetics 116 (12): 1970–80. doi:10.1016/j. jand.2016.09.025.
U.S. Department of Agriculture, Agricultural Research Service. 2019. FoodData Central.
U.S. Department of Agriculture and U.S. Department of Health and Human Services. 2020. Dietary Guidelines for Americans, 2020–2025. 9th ed. Available at DietaryGuidelines.gov.
