Where Do You Get Your...?

I know at the beginning of my plant-based journey the focus on different nutrients, and how, and where, to get them was overwhelming. We often field many questions from concerned friends and family about where we are getting nutrients like protein, calcium, and iron. I know I was concerned at the beginning and it took me over a year to let go of my protein-phobia! And there’s always the big one of B12. It is an essential vitamin not only for people eating plant-based, but for the whole population, as a result of the changes in our food production system. However, it takes years to become deficient in B12 so don’t stress about it too much.

This is why I’ve put together this handy A4 pocket guide with information about where to get protein, iron, calcium, and B12. The aim is to give some suggestions, and realistic portion sizes, of some plant foods that are particularly high in these nutrients. So when you get asked for the 10th time that day, or are just curious yourself, you can have a quick look and report back that one large potato will give you approximately 14% of your Recommended Daily Allowance (RDA) for protein! Either print it out and fold it up, cut it into handy A6 cards, or save the files on your phone for easy future reference.

And try not to get too caught up in where you get what. Our bodies are remarkably adaptable and nutrition is infinitely complex. We don’t even really understand the whole process and can’t do a better job than our own bodies. Try to eat a wide range of whole, plant-based foods and you will most likely get what you need. Even if we consume the RDA of a certain nutrient, this doesn’t mean our bodies will consume and utilise it. RDAs are just that, a recommended daily allowance, key word being allowance - not an amount to consume and exceed! RDAs also have a built in buffer to ensure people get enough nutrition and are often over what the body actually needs.

I hope this guide helps to make your journey a little easier. Plants are full of nutrients and nourishment that have the potential to change your health and your life. Click below and go eat some! 

Disclaimer: I am not a nutritionist or health professional. I have completed a certificate in Plant-Based Nutrition from eCornell and have done in-depth research about plant-based living. The information I trust is mostly sourced from medical professionals that are leading the way in this plant-based revolution. Check out my recommended page for more info.