Plantstrong Diet: Reviews, Meal Plan, Food List & Tips

With its emphasis on unprocessed, plant-based foods, the Plantstrong diet is generally considered to be quite healthy. However, animal sources of food, such as meat, eggs and poultry, are good sources of protein.

Following the Plantstrong eating plan and consuming few or no animal-based foods may have these drawbacks:

Key Nutrients to Consider

If you eat a balanced version of the Plantstrong diet, you should get enough of the key nutrients you need. However, you may need supplements for some nutrients. Talk to a health care provider or a registered dietitian about whether supplements are a good idea for you.

Calcium
Plantstrong may not provide clients with adequate calcium, a nutrient that is typically found in dairy products, which are limited on this diet, Litt says. For men and women between the ages of 19 to 50, the federal government recommends consuming 1,000 milligrams of calcium daily. For women ages 51 to 70, the recommendation increases to 1,200 milligrams a day. Men at the age of 70 and above are recommended to consume 1,200 milligrams daily. If you are concerned about your calcium intake, speak to a health care professional about the possible need for supplementation.

Potassium
Following the volumetrics diet should provide the potassium you need, Litt says. The federal government recommends that men age 19 and older consume 3,400 milligrams of potassium a day. Women age 19 and above should get 2,600 milligrams of potassium daily. Women who are pregnant or lactating require higher amounts.

There are lots of foods high in potassium that you can eat on the Plantstrong diet, including fruits, vegetables and leafy greens.

Fiber
The US Department of Agriculture recommends getting 14 grams of fiber per 1,000 calories you consume. That should be no problem for people who follow the fiber-rich Plantstrong diet, which emphasizes fruits and vegetables, including apricots, broccoli, cauliflower and leafy greens, all of which are high in fiber.

Vitamin D
The federal government recommends men and women between the ages of 19 and 70 consume 15 micrograms of vitamin D daily. In regards to Vitamin D, it may be difficult to meet your nutritional needs through diet alone. However, the Plantstrong diet promotes including certain foods that may be higher in Vitamin D, Litt says.

Examples include mushrooms, fortified plant-based milks/dairy products and fortified cereals. “Thus in conjunction with sunlight exposure, the Plantstrong diet can help clients reach their vitamin D daily needs,” she says. “As with any supplementation it is always recommended to check with your health care provider regarding your vitamin D levels to assess the need for additional supplementation.

Food Components often overconsumed

If you eat a balanced version of the Plantstrong diet, you shouldn’t over-consume these nutrients that can negatively affect your health:

Added Sugar
If you properly follow the diet, which emphasizes plant-based and whole foods, you shouldn’t be at risk of overconsuming sugar.

Saturated Fats
Following the Plantstrong eating regimen, which recommends whole foods over processed choices, shouldn’t put you at risk of overconsuming saturated fats.

Sodium
The plant-based and whole foods emphasized in the Plantstrong eating regimen shouldn’t put you at risk for overconsuming sodium.

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