What is a Dietitian and How Can They Support You?
Xavier Toledo, MS, RD, LDN
July 7, 2024
By
Xavier Toledo, MS, RD, LDN
In recent years, the plant-based diet has gained significant popularity, and for good reason. A plant-based diet emphasizes consuming whole, plant-based foods such as fruits, vegetables, nuts, seeds, beans, peas, lentils, and whole grains. This approach to eating can vary widely, from those who occasionally include animal products to those who avoid them entirely.
Whether you’re interested in fully embracing a plant-based diet or simply looking to add more plant foods to your meals, we’re here to support you on your journey. Our goal is to help people incorporate more plant-based foods into their diets, regardless of the label they use—or if they use any label at all.
A plant-based diet is an umbrella term that covers a range of eating patterns focused on foods that come from plants. These diets include fruits, vegetables, whole grains, nuts, seeds, legumes, and beans. They can also incorporate herbs, spices, and healthy fats like avocados and olive oil. While some plant-based diets eliminate all animal products, others may include small amounts of animal products such as fish or meat.
Let’s explore some of the main variations of plant-based diets. Each offers a unique approach, and one may align with your lifestyle, morals, beliefs, or preferences more than the others. If one resonates with you, consider trying it out, whether or not you use a label.
Vegetarian diets primarily focus on plant-based sources from fruits, vegetables, nuts, seeds, beans, peas, lentils, and whole grains. In general, vegetarian diets exclude meat, poultry, and seafood, though some variations exist:
A vegan diet excludes all animal-based products and derivatives, including dairy, eggs, gelatin, and honey. Vegans rely entirely on plant-based foods and need to be mindful of certain nutrients, such as vitamin B12, which can be supplemented or obtained through fortified foods.
It’s important to note that vegan diets can look drastically different from one person to the next. For example, a dinner with a Beyond Burger, fries, and an Oreo dairy-free milkshake (yes, fun fact, Oreos are vegan) would count as a vegan dinner. While I am not suggesting that there is anything morally shameful about that dinner choice, it’s quite different from having a quinoa salad with mixed greens, chickpeas, and a lemon-tahini dressing. Both dinners can be classified as vegan, though.
This diet is similar to vegan, but is centered on whole and minimally refined plant-based foods. It excludes all animal-derived products and ingredients and minimizes highly refined foods such as bleached flour, refined sugar, and oil.
The focus is more on nourishing and health-promoting plant-based foods. For example, meals under this umbrella would look more like a quinoa salad with mixed greens, chickpeas, and a lemon-tahini dressing rather than a Beyond burger, dairy-free milkshake, and fries.
The flexitarian and plant-forward diets are among the most flexible forms of plant-based eating. Both primarily focus on consuming plant-based foods but allow for occasional consumption of meat and other animal products.
Flexitarian: This diet allows for a flexible approach where the primary focus is on plant-based foods, but animal products are occasionally included. It’s perfect for those who want to reduce their meat intake without eliminating it entirely.
Plant-Forward: Similar to flexitarian, plant-forward eating emphasizes making plants the central focus of meals, with animal products playing a secondary role. This approach encourages the inclusion of more plant-based foods without necessarily restricting animal products.
One common concern about plant-based diets is protein intake. While it’s well-known that protein is found in meat, poultry, dairy, and eggs, you can absolutely get enough protein from plant-based sources. The key is to include a variety of plant proteins to ensure you’re getting all the essential amino acids your body needs.
For an in-depth look at protein, including how much you need and how to get it from plant-based sources, check out my post “The Basics of Protein: An Essential Guide.”
Deciding whether to go plant-based is a personal choice. It’s important to listen to your body and find what works best for you. Here are some considerations to help guide your decision:
If you’re new to plant-based cooking or want to enhance your existing culinary skills, check out my blog post “7 Kitchen Tools to Enhance Your Plant-Based Cooking.”
Labels should be used only if they are supportive in your journey. Don’t let them paralyze you or prevent you from making changes due to a fear of needing to be perfect. It’s all about taking one step at a time and finding what works best for you. Whether you identify as vegetarian, vegan, flexitarian, or none of the above, the goal is to make informed choices that suit your lifestyle.
There are many ways to embrace a plant-based diet, and it’s all about finding what works best for you. By incorporating a variety of plant-based foods into your meals, you can enjoy the benefits of a plant-rich diet while still aligning with your personal preferences and lifestyle. Remember, the journey to a plant-based diet is not about perfection—it’s about making sustainable changes at your own pace that improve your well-being.
Whether you identify as vegetarian, vegan, flexitarian, or prefer not to use any label at all, the goal is to make informed choices that suit your lifestyle. If it helps, start with small steps, explore different approaches, and find joy in adding more plants to your diet.
Good news: Xavier will be offering personalized nutrition counseling to the Choose More Plants community soon. This service will be tailored to your unique needs and goals, helping you make sustainable dietary changes. Join his waiting list to be the first to know about pricing, availability, and detailed service information when it launches.
Beyond nutrition counseling, Xavier is available for consulting, talks & workshops, and more. Learn more here.
Subscribe to our newsletter and become part of a group of people dedicated to choosing more plants. Enjoy exclusive content, free resources, and insider tips to help you on your journey.
