Hi there, beautiful soul. Today’s blog was inspired by a recent trip I took to Florida with my family. We drove to St. Petersburg, and on the way, we stopped at every vegan/plant-based restaurant we could find. We enjoyed some incredible plant-based food, but we also found quite a bit of not-so-healthy vegan/plant-based food. It got me thinking about all of you, especially those of you who are just beginning your plant-based journey.

Let’s consider a scenario:

Imagine you and your friends are excited to try a new restaurant in town. You’re excited because you’ve been seriously contemplating a shift towards plant-based eating. When you get there, you see they offer vegan options – exciting, right? However, the menu primarily features fried dishes, vegan pizzas, and faux meats. If your first impression was that this represented the essence of plant-based or vegan cuisine, would it inspire you to change your diet? It’s highly unlikely, unless, of course, you’re already committed to a vegan lifestyle, which we’ll get into later.

Here’s the thing:

I don’t want you to feel discouraged or confused on your journey to plant-based living. I want you to know that, yes, there are unhealthy vegan and plant-based options out there, but there are also plenty of healthy ones out there too. You just need to know what to look for, and that’s where this blog can help.

In this blog, I’ll explain the differences between plant-based, vegan, and whole food plant-based diets. We’ll clear up any confusion you might have while shopping or dining out. Plus, I’ll share what kinds of foods to focus on to make sure you’re getting vital nutrients for a healthy plant-based diet. By the end of this blog, you’ll have a helpful resource to turn to if you need support or want to take your plant-based journey to the next level.

If you’re new to plant-based living and want to make a positive change for your health and well-being, this blog post is for you.

Let’s get started!

Defining Plant-Based, Vegan, and Whole Food Plant-Based Diets

The more I’ve embraced a plant-based lifestyle, the clearer it becomes that these labels hold different meanings for everyone. Remember, you’re not bound to these labels if they don’t resonate with you. Let’s define them together to bring clarity and greater awareness so you can make choices that best support your journey towards plant-based wellness.

Plant-Based Diet & Lifestyle

A plant-based diet revolves around embracing whole, minimally processed foods such as fruits, vegetables, whole grains, nuts, seeds, herbs, and spices. It emphasizes eating plant-rich foods while minimizing or completely excluding animal products.

In addition to dietary choices, a plant-based lifestyle may include:

• Avoiding or minimizing the use of animal-derived products such as leather, fur, and wool.
• Supporting eco-friendly and cruelty-free products and practices.
• Engaging in sustainable and environmentally conscious living, such as reducing waste and carbon footprint.
• Advocating for animal rights and welfare.

Vegan Lifestyle

A vegan lifestyle goes beyond diet – it’s an ethical way of living that aims to eliminate the exploitation and suffering of animals.

It involves:

Avoiding animal products, such as meat (including fish, shellfish, and insects), dairy, eggs, honey, and materials derived from animals.

Vegans also:

• Avoid purchasing products that have been tested on animals, including clothing and personal care items.
• Avoid supporting venues that exploit animals for entertainment.

Additionally, vegans may also:

Prioritize environmentally conscious and sustainable living, which includes reducing waste, conserving resources, and minimizing their carbon footprint.

By embracing a vegan lifestyle, people aim to:

• Minimize harm to animals.
• Put an end to animal exploitation.
• Address environmental concerns.
• Live healthier lives.
• Live in alignment with their ethical values of kindness, respect, and empathy for all living beings.

Whole Food, Plant-Based Diet & Lifestyle

Whole food, plant-based eating is centered around eating primarily whole, unprocessed or minimally processed plant-based foods. The focus is on incorporating a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds. The emphasis is on eating these nutrient-dense, plant-rich foods while excluding animal products, highly processed foods, added sugars, and oils.

In addition to dietary preferences, a whole food plant-based lifestyle may include:

• Ethical considerations.
• Holistic well-being.
• Environmental consciousness.
• Advocacy and education.

Ultimately, your values and what you’re seeking for your health and lifestyle are what matter. It’s okay if you don’t fall into any of these categories. It’s okay if you’re dipping your toes in the water trying out different things. Stay curious and find the path that works best for you.

Now that you have a good understanding on what these terms mean, let’s shift our focus to plant-based wellness and how to make choices that support your health and well-being.

Navigating Plant-Based Wellness

As more plant-based and vegan food options become available, it’s important to know that just because something is labeled as such, it doesn’t automatically mean it’s healthy. It’s also important to note that your healthiest option when choosing a healthy plant-based meal is probably one you’ll make at home, in your own kitchen.

Grocery Shopping

Remember the days when grocery shopping was a carefree adventure? It’s not over; we just need to know what to look for. Nowadays, we have to watch out for additives, preservatives, and potentially harmful ingredients in our foods which is why it’s so important to read labels and understand ingredients. Try to make it habit to learn something new every time you go to the grocery store. Pick an ingredient you’ve never seen before and research it when you get home. I know this sounds like a lot but the more you do it, the easier it becomes to choose foods with healthier ingredients.

What to look for:

Choose foods that closely resemble their natural state. This involves selecting items with minimal ingredients, choosing organic when possible, fresh fruit and vegetables, whole grains, nuts and seeds, along with legumes. It also involves selecting foods with no artificial sweeteners or added sugars, minimally processed foods, herbs and spices, and minimally processed oils – cold-pressed, extra-virgin olive oil and other minimally processed oils (unless your WFPB of course).

If you’re in the early stages of your vegan/plant-based journey and are seeking alternatives to meat & dairy, that’s perfectly fine! There are plenty of choices available. Just remember the importance of moderation and aim to opt for whole food, plant-based options whenever you can.

Restaurant Tip:

A helpful tip for maintaining a healthy plant-based diet while dining out is to check the menu online before you go to the restaurant. This allows you to plan your order in advance and choose options that align with your plant-based goals. Look for dishes that feature plenty of vegetables, whole grains, and lean protein sources. If you’re unsure about ingredients or preparation methods, don’t hesitate to ask your server for customization or more information.

Now, let’s shift our focus to the topic of nutrition by exploring the essential nutrients to include in your diet for overall well-being. Please note that I’m not a registered dietitian; I’m simply sharing the research I’ve learned and the strategies that have personally helped me thrive on a plant-based diet.

Essential Nutrients and Balanced Nutrition

Learning how to eat on a plant-based diet is KEY. This involves reading labels, planning your meals thoughtfully, cooking more meals at home, and making sure you’re getting specific vital nutrients. These nutrients – vitamin B12, iron, omega-3s, and calcium – are present in animal products. You can also get these nutrients from plant-based sources. To thrive on a plant-based diet, you’ll need to choose a variety of foods that are rich in these nutrients.

Let’s break down some examples:

B12: You can find B12 in fortified foods like organic plant-based milk, breakfast cereals, nutritional yeast, and supplements.

Iron: Some plant-based sources of iron include lentils, beans, tofu, tempeh, chickpeas, quinoa, spinach, fortified cereals, cashew nuts, and pumpkin seeds. Pairing these with vitamin C-rich foods (like citrus fruits, bell peppers, and broccoli) can enhance iron absorption.

Omega-3 Fatty Acids: Plant-based sources include: flaxseeds, chia seeds, walnuts, hemp seeds, brussels sprouts, and algae-based supplements are good sources of omega-3s.

Calcium: Some plant-based sources of calcium include edamame, fortified plant-based milk (like almond, soy, or oat milk), dark leafy greens (such as kale, collard greens, and bok choy), seaweed, tahini, tofu, lentils, beans, almonds, and sesame seeds are sources of calcium.

Supplements can also help you get these essential nutrients. I have an entire section dedicated to supplements in my Amazon storefront if you’re interested. You can find it here.

Understanding the significance of these nutrients and incorporating more of these certain foods into your diet, will not only help you feel amazing but also help you build a strong foundation for your journey towards plant-based wellness.

Embracing Plant-Based Wellness

As you embrace this lifestyle, keep in mind that your journey is entirely your own – it’s personal and flexible to what YOU want. Don’t feel like you have to fit into specific boxes or stick strictly to things that don’t feel right for you. Whether you’re changing for your health, the environment, or ethics, every little step you take moves you closer to your health and wellness goals. Embrace the learning process, go slow, celebrate your wins, and be kind to yourself on tough days. I’m proud of you for taking control of your health.

If you’re ready to dive deeper into plant-based wellness and feel that 1:1 support could help you thrive, I invite you to explore the possibility of working together. My coaching is personalized and intentional, ensuring it’s the right fit for both of us. If you’re committed to embracing a plant-based lifestyle and want to see if we’re aligned, please fill out this form to take the first step.

xo – Chelsea Backman

~ Are you looking for guidance and empowerment on your journey to better health? Take a look at my latest blog post, ‘Journey within: 6 Questions to Manifest Your Healthiest Life.’ It’s filled with questions, journal prompts, and a reflective exercise that can help bring clarity to your wellness vision & values.