How to switch to a plant-based diet according to a vegan dietitian Plant-based diets are becoming increasingly popular with many people making the switch due to animal welfare concerns, health reasons, or to reduce their ecological footprint. Request an appointment or ask a question As plant-based diets have gained popularity, the amount of information available about how to eat a balanced and nutritious diet while avoiding animal products has increased. But, much of the information is from social media “influencers” with little or no nutrition qualifications. Our NAPHL Health Hub Accredited Practising Dietitian Teri Ho cuts through the gobbledygook and explains what you should be eating to stay healthy while following a plant-based diet. Find out more about Teri View the full list of NAPHL Health Hub services “Luckily nowadays there are a lot of alternatives you can choose from restaurants and supermarkets that make switching to a plant-based diet a lot easier,” she said. “But, if you don’t pay attention to the nutritional values, you may end up having a high fat and carbohydrate plant-based diet that is low in protein. "In the long run, a plant-based diet could still give you problems such as obesity and heart disease.” Teri said while plant foods have a reputation as being high in carbohydrates, many are actually high in protein such as tofu, edamame, baked beans and potato. Food Protein in grams Soy Milk 6-8g protein per cup Tofu (firm) 15-17g protein per 100g Tofu (silken) 4-5g protein per 100g Edamame, unshelled 8g per cup Baked beans / legumes / lentils 6-8g per half cup Peanuts / almonds / cashews 3.5g per level tablespoon Tahini (sesame paste) 4g per tablespoon Oats / quinoa (cooked) 5g per cup Corn 3-4g per half cob Potato 5g per medium potato Teri's top tips for eating a nutritious diet while living a plant-based lifestyle include: Include a high protein food in every meal (at least 3 times a day e.g. main meals) Drink two cups a day of calcium-enriched plant-based milk to meet your calcium requirements Not all vitamin B enriched products include Vitamin B12. Always check the label if you’re concerned. Talk to an Accredited Practising Dietitian if you have special requirements such as following a keto diet, have high protein or nutrient requirements for sport performance, you’re a teenager or have diabetes or high cholesterol. Teri is now taking on new clients at our NAPHL Health Hub at 51 Fulham Rd, Pimlico. You may be eligible for a rebate form your private health insurance fund. Teri can also conduct appointments via phone or video for clients outside of the Townsville area. Call (07) 4722 8750 to book an appointment with Teri