FAQ

Questions about plant-based eating

This section includes some common questions about plant-based eating.
Q: What is a plant-based diet? A: A plant-based diet is centred around plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. It may also include small amounts of minimally processed foods like tofu, tempeh, and plant-based milks. See the section about the different types of plant-based diets below for more information. Q: What are the benefits of a plant-based diet? A: A plant-based diet has been shown to reduce the risk of chronic diseases like heart disease, type 2 diabetes, and some types of cancer. It can also help with weight management, improve digestion, and reduce inflammation in the body. Q: Is it difficult to get enough protein on a plant-based diet? A: It is possible to get enough protein on a plant-based diet by eating a variety of plant-based protein sources like beans, lentils, tofu, tempeh, quinoa, and nuts. Most people need about 0.8 grams of protein per kilogram of body weight per day, and this can easily be met with a well-rounded plant-based diet. Q: How do I make sure I’m getting enough nutrients on a plant-based diet? A: Eating a variety of whole, plant-based foods is key to ensuring that you’re getting all the nutrients your body needs. Focus on eating a rainbow of fruits and vegetables, whole grains, and plant-based proteins. It’s also a good idea to take a vitamin B12 supplement, as this nutrient is primarily found in animal products. Q: Can I still eat out on a plant-based diet? A: Yes, many restaurants offer plant-based options or can modify dishes to make them plant-based. Look for vegan or vegetarian options on the menu, or ask if a dish can be made without meat or dairy. Ethnic restaurants like Thai, Indian, and Mexican often have many plant-based options as well. Q: How can I transition to a plant-based diet? A: Transitioning to a plant-based diet can be done gradually. Start by incorporating more fruits, vegetables, and whole grains into your meals, and gradually reduce your intake of meat and dairy. Experiment with new plant-based recipes, and try plant-based versions of your favourite dishes. Remember to be patient with yourself and take it one step at a time. Q: Is a plant-based diet suitable for everyone? A: A plant-based diet can be healthy and suitable for most people, including children, pregnant and breastfeeding women, and athletes. However, it’s important to ensure that you’re getting all the nutrients your body needs, and some individuals may need to pay special attention to certain nutrients like iron, calcium, and vitamin B12. It’s always a good idea to talk to your doctor or a registered dietitian before making any major dietary changes.

Questions about the different types of plant-based diets

This section includes some common questions about which types of plant-based diets people follow.
Q: What is a vegetarian diet? A: A vegetarian diet excludes meat, poultry, and fish, but may include eggs and dairy products. There are different types of vegetarian diets, such as lacto-ovo vegetarian (which includes eggs and dairy), lacto-vegetarian (which includes dairy but not eggs), and ovo-vegetarian (which includes eggs but not dairy). Q: What is a vegan diet? A: A vegan diet excludes all animal products, including meat, poultry, fish, eggs, dairy products, and even honey. Vegans eat only plant-based foods. Q: What is a whole-food plant-based diet? A: A whole-food plant-based diet emphasizes whole, minimally processed plant foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds. This type of diet avoids or limits processed foods, including refined grains, added sugars, and oils. Q: What is a junk food plant-based diet? A: A junk food plant-based diet includes mostly processed foods that are technically plant-based, but are high in added sugars, refined grains, and oils. This type of diet often includes vegan junk food, such as chips, candy, and baked goods, as well as processed vegan meat substitutes. Q: What is a flexitarian diet? A: A flexitarian diet is a semi-vegetarian diet that includes occasional meat or fish consumption, but is mostly plant-based. Flexitarians may also consume dairy and eggs. Q: What is a pescatarian diet? A: A pescatarian diet includes fish and seafood, but no meat or poultry. Some pescatarians may also include dairy and eggs in their diet. Q: What is a raw food diet? A: A raw food diet emphasizes uncooked, unprocessed plant foods, such as fruits, vegetables, nuts, and seeds. This type of diet avoids all cooked and processed foods, including grains and legumes. Q: What is a macrobiotic diet? A: A macrobiotic diet is a mostly plant-based diet that emphasizes whole grains, legumes, and vegetables. This type of diet also includes small amounts of fish, seafood, and fermented soy products. It is often used as a therapeutic diet for certain health conditions. Q: What is a fruitarian diet? A: A fruitarian diet is a diet that consists mostly or entirely of fruits, with some nuts and seeds. This type of diet is often considered extreme and is not recommended for long-term health.

Questions about how healthy plant-based diets are

This section includes some common questions about how healthy plant-based diets can be (or not).
Q: Can a plant-based diet be unhealthy? A: Yes, a plant-based diet can be unhealthy if it consists of processed or high-calorie plant-based foods. For example, a diet high in refined grains, added sugars, and processed foods can still be considered plant-based, but it is not necessarily healthy. Q: Can a plant-based diet lead to nutrient deficiencies? A: Yes, a poorly planned plant-based diet can lead to nutrient deficiencies, especially if it does not include a variety of plant-based foods. For example, a vegan diet that does not include fortified foods or supplements may be deficient in vitamin B12, which is mainly found in animal products. Q: Are all plant-based foods healthy? A: No, not all plant-based foods are healthy. Some plant-based foods are highly processed, high in added sugars, and low in nutrients. For example, vegan junk food, such as chips and candy, is technically plant-based but is not a healthy choice. Q: Can a plant-based diet lead to weight gain? A: Yes, a plant-based diet that is high in calories, especially from processed and high-fat plant-based foods, can lead to weight gain. It is important to choose a variety of nutrient-dense plant-based foods and to watch portion sizes to maintain a healthy weight. Q: Is it possible to have too much of a good thing on a plant-based diet? A: Yes, it is possible to have too much of a good thing on a plant-based diet. For example, consuming too many nuts and seeds, which are high in calories, can lead to weight gain if not consumed in moderation. It is important to practice balance and moderation in a plant-based diet.

Questions about whole food plant-based diets

This section includes some common questions about whole food plant-based diets.
Q: What is a whole-food plant-based diet? A: A whole-food plant-based diet is similar to a plant-based diet, but with an emphasis on whole, unprocessed plant foods. This means avoiding highly processed foods like white flour, sugar, and oil, and focusing on foods that are as close to their natural state as possible. Q: What are the benefits of a whole-food plant-based diet? A: A whole-food plant-based diet has been shown to reduce the risk of chronic diseases like heart disease, type 2 diabetes, and some types of cancer even more than a standard plant-based diet. It can also improve digestion, reduce inflammation, and promote healthy weight management. Q: Is it difficult to get enough calories on a whole-food plant-based diet? A: It is possible to get enough calories on a whole-food plant-based diet by eating a variety of whole, plant-based foods like fruits, vegetables, whole grains, legumes, nuts, and seeds. Many people find that they feel more satisfied on a whole-food plant-based diet because these foods are often more filling and nutrient-dense. Q: Can I still eat out on a whole-food plant-based diet? A: Yes, it is still possible to eat out on a whole-food plant-based diet, but it may require a bit more effort. Look for restaurants that offer whole-food plant-based options or can modify dishes to make them whole-food plant-based. Ethnic restaurants like Mediterranean, Ethiopian, and Japanese often have many whole-food plant-based options as well. Q: How can I transition to a whole-food plant-based diet? A: Transitioning to a whole-food plant-based diet can be done gradually. Start by incorporating more whole, unprocessed plant foods into your meals, and gradually reduce your intake of processed foods like white flour, sugar, and oil. Experiment with new whole-food plant-based recipes, and try whole-food plant-based versions of your favourite dishes. Remember to be patient with yourself and take it one step at a time. Q: Is a whole-food plant-based diet suitable for everyone? A: A whole-food plant-based diet can be healthy and suitable for most people, including children, pregnant and breastfeeding women, and athletes. However, it’s important to ensure that you’re getting all the nutrients your body needs, and some individuals may need to pay special attention to certain nutrients like iron, calcium, and vitamin B12. It’s always a good idea to talk to your doctor or a registered dietitian before making any major dietary changes.

Questions about why people chose plant-based living

This section includes some common questions about why people choose a plant-based lifestyle.
Q: Why do people choose a plant-based lifestyle? A: People choose a plant-based lifestyle for a variety of reasons. Some choose it for health reasons, to reduce their risk of chronic diseases like heart disease and type 2 diabetes. Others choose it for ethical reasons, to reduce the harm caused to animals and the environment. Some people choose it for cultural or religious reasons, while others simply enjoy the taste of plant-based foods. Q: Is a plant-based lifestyle more expensive than a meat-based one? A: It is possible for a plant-based lifestyle to be more expensive than a meat-based one, but it doesn’t have to be. Plant-based staples like beans, lentils, and whole grains are often very affordable, and buying seasonal produce can also help keep costs down. It may require a bit more planning and effort to find affordable plant-based options, but it’s definitely possible. Q: Can a plant-based lifestyle provide enough protein? A: Yes, a plant-based lifestyle can provide enough protein as long as you eat a variety of protein-rich plant foods like beans, lentils, tofu, tempeh, nuts, and seeds. You don’t need to eat these foods in large quantities but rather spread them out throughout the day to ensure you’re getting enough protein. Q: Is a plant-based lifestyle suitable for athletes? A: Yes, a plant-based lifestyle can be suitable for athletes, as long as they’re consuming enough calories and getting all the nutrients their body needs. Many athletes, including professional athletes, follow a plant-based lifestyle and report improved performance and recovery times. Q: Is a plant-based lifestyle suitable for children? A: Yes, a plant-based lifestyle can be suitable for children, as long as they’re getting all the nutrients their growing bodies need. It’s important to ensure that children are getting enough protein, iron, calcium, and vitamin B12, which are nutrients that are sometimes more difficult to get on a plant-based diet. Talking to a registered dietitian can be helpful in ensuring that your child is getting all the nutrients they need. Q: Is a plant-based lifestyle suitable for pregnant or breastfeeding women? A: Yes, a plant-based lifestyle can be suitable for pregnant or breastfeeding women, as long as they’re getting all the nutrients their growing baby needs. It’s important to ensure that pregnant or breastfeeding women are getting enough protein, iron, calcium, and vitamin B12, which are nutrients that are sometimes more difficult to get on a plant-based diet. Talking to a registered dietitian can be helpful in ensuring that you’re getting all the nutrients you need.