Mindful Choices: Optimizing Health on a Plant-based Journey
Nourish your body with intention & 7 practical questions to assess your nutrition reasoning.
Takeaways
A varied and well-rounded plant-based diet nourishes our bodies and minds
Be conscious of your food choices
The article's nutritional quiz empowers your plant-based nutrient knowledge
The medical literature demonstrates that whole-food plant-based diets can be both nutritionally sufficient and medically beneficial. However, people on an intentionally restrictive but poorly designed diet may predispose themselves to clinically relevant nutritional deficiencies.1
đ¤ This isnât big news. I hear you here. However, translating the 'common concept' of eating a varied, well-rounded, calorie-sufficient plant-based diet to a plate might raise questions for some. How do we reassure ourselves we are on the right track, nourishing our bodies and minds?
1ď¸âŁ My rule number one is to eat mindfully.
âžď¸ Eating mindfully might mean being consciously present during the act of eating. It translates to a personâs thoughts intertwining with the current food experience. There is no concern with other past or future exploits or acts. I believe it is a very positive way of eating and aids with smooth digestion and overall well-being.
However, eating mindfully, in this case, can also mean being conscious of one's food choices and quantities. How many times do we allow our frantic lives to dictate our meals? You get where I am heading.
𤯠Understanding the basics of what makes a meal balanced in terms of macronutrientsâthe primary nutrients in your diet, such as proteins, carbohydrates, and fatsâor micronutrientsâthe vitamins and mineralsâis a door opener to more balanced and aligned nutrition in the long haul. You donât need to become an expert but remember that knowledge is power.
With this in mind, I would like to propose a nutrition reasoning moment to help you regain power over your food choices.
Nutrition reasoning quiz: What is your preferred source of?
Could you think about your regular diet and see if you can name the provenance of the seven vital elements below? Basically (i) Which foods are rich in those? or (ii) Where do you get these nutrients from?
Take your time.
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You may ask next: Why are these specific elements in question?
đ¤ A review paper published in 2023 shed light on how health practitioners can evaluate symptomatic patients on a plant-based diet. The article converts this worry into seven practical inquiries that all healthcare providers can integrate into patient evaluations. The authors stated, âIdeally, persons on plant-based diets should be able to answer these seven questions.â
The point here is that people might be more vulnerable to deficiencies if they don't educate themselves... This is true for any diet, by the way.
đ The authors further highlighted, âFor patients on any form of a plant-based diet presenting for assessment of new symptoms or worsened chronic symptoms, physicians need to consider their intake of vitamin B12, iron, essential fatty acids, calcium, vitamin D, zinc, and protein.â
We have explored B12, iron, and proteins in previous articles. If you havenât had the chance to go over them yet, here you can find the links:
B12
Iron
Proteins
We will learn about the other four elementsâessential fatty acids, vitamin D, calcium, and zincâin future newsletters.
Back to the quiz
In the meantime, I'd like to help you with your nutritional reasoning and provide examples of sources for the seven essential nutrients.
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How did you feel about this exercise? Have you ever been afraid of missing out on essential nutrients? In the comments, Iâd love to know if you feel confident when preparing your meals.
Inspiration corner
Recently, I discovered a vegan recipe for a citrus-scented olive oil cake. It was a soft kick into a fantastic vegan baking adventure.
Guess what key nutrients are featured in the recipe?
Olive oil: omega-6
Silken tofu: iron, calcium, zinc, protein
Soy milk: zinc, protein
Lemon juice: helping with iron absorption
Psyllium husk: feeding our most precious gut microbes
How did my baking trials go?
Pretty good, Iâd say!
The first trial was the original recipe. Rosemary and dried citrus zests decorate the cake, with a strawberry and rhubarb compote on the side.
The second trial is my favorite, though. I am a big fan of seasonal, local strawberries. My guests rated this version 5 out of 5 stars. I asked them to name the main ingredientsâ a way of bringing the whole table to a mindfulness exercise. By the way, they could not believe it was vegan.
Chef
, who writes the VeganWeekly Newsletter, deserves all the credit for the recipe. To take a look at his work, you can start with the article on this masterpiece (here).đ Until next week, keep curious!
Xoxo,
Fernanda
PS: Do you know that clicking in the heart or leaving a comment helps others discover this newsletter? I appreciate your support!
I like the exercise. I think this kind of exercise is extremely helpful for anyone just beginning their dietary journey. Thinking in terms of creating health is critical, and sadly, something most people do not pay attention to...
I think the exercise can be further simplified by including fiber as a main topic...eat enough fiber with plenty of hydration, and iron, calcium, and zinc intake will be just fine! Also, I think the oils need to be fresh and unprocessed. Sadly, there is a lack of regulation guiding the term 'cold pressed,' meaning a producer could slap it on the label, then send the oil to a refinery to deodorize and make shelf-stable.
Finally, thanks for the shoutout...I'm thrilled you enjoyed the cake experience and recipe.