Getting enough nutrients
A well planned plant-based diet has more health benefits than risks. New research by Australian and international academics published in the Medical Journal of Australia shows getting everything the body needs while maintaining a vegetarian diet is not as complicated as once thought.
Depending on your level of restriction of animal products some nutrients may need more attention such as calcium, zinc, vitamin B12 and omega 3. Fortified foods and/or supplements can provide additional amounts of these nutrients if required.
If you're new to the world of plant-based eating or simply wish to incorporate more whole food meals based on legumes, wholegrains, nuts and seeds into your weekly repertoire, follow Sue Radd's Healthy Eating Plate to design your own meals.
What are plant-based diets?
Plant based diets are based on legumes, wholegrains, fruits, vegetables and nuts/seeds but may include some eggs or dairy products. The most common type of vegetarian diet is the lacto-ovo vegetarian diet. Some traditional plant-based diets, such as the Mediterranean or rural Asian diets, may also include limited amounts of chicken, meat, fish and seafood.
Sample healthy food plates
Check out these sample food plates, which show you how to translate the theory into practice. Cook delicious meals that would tempt even the most dedicated carnivore!
See our recipe page for instructions on how you can make some of these and other yummy dishes.
Multi-grain chia seed porridge topped with walnuts, dried white figs and berries
Vege sausages with grilled tomato, avocado, caramelised onions and cafe-style grainy toast
Soy and linseed bread with tahini, sliced banana and honey drizzle
Bruschetta piled with black-eyed bean, lemon and shallot salad
Kumera red lentil and dill soup served with sourdough seeded bread
Quinoa salad with black beans, shaved fennel, orange slices and mint
Barley risotto with porcini mushrooms, pine nuts and sage served with dressed rocket salad
Yellow split pea curry with Persian lime, red and wholegrain rice combo and yoghurt cucumber salad
Roasted vegetables on wholegrain cous cous with Moroccan dressing, pepita seeds and fetta
Acknowledgement: We thank Greg Teschner Photography for food photography.
These images can be freely downloaded for use in educational purposes. Please provide credit to the copyright owner: Sue Radd 2011.
Are you wanting to adopt more plant-based meals but don't know where to start? Recent Newspoll research suggests 70% of Australians consume plant based meals in the belief that eating less meat and more plant foods improves overall health.
Getting personalised advice
For more detailed advice and a personalised meal plan relevant to your lifestyle, medical conditions and body weight, please speak to one of our friendly Accredited Practising Dietitians who have a special interest in plant-based nutrition. Plant based eating involves much more than just leaving meat off the plate! You need to ensure you still meet your nutritional requirements for nutrients such as iron, zinc, calcium and vitamin B12.
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How to lower your disease risk
Eating plan-based meals can help you reduce your risk of common chronic diseases such as obesity, heart disease, colorectal cancer and type 2 diabetes. If you already have one or more of these conditions, studies show plant based diets can be used to provide an optimal way to better manage these.
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100% compostable: made from bagasse, AnEco plate is capable of completely decomposing into humus, water and CO2 within 6 -12 months.
Safe for users: does not contain harmful additives.
Good heat resistance: withstands heat up to 100°C for water or 120°C for oils, can be used in both refrigerators and microwaves.
Convenient: used in outdoor parties, picnics, or fast food storage.
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Plat baja struktural berkualitas yang biasa digunakan untuk berbagai aplikasi industri dan kebutuhan konstruksi umum. Memiliki karakter machinability yang baik dan bisa diterapkan pada berbagai perlakuan panas.
Gak sengaja nemu Ow My Plate di tengah kemacetan dan dede langsung muter balik buat mampir kesini. Kita dikasih liat menunya ternyata banyak nasi ya, soalnya dia tipe2 kek peperlunch gitu. Pas di rumah y udah jadi kayak biasa gitu aja nasinya. Meskipun dikasih bumbunya lengkap banget. Mestinya kita panasin di teflon ya, tapi berhubung males ya udin lah.kita dibungkusinnya banyak loh sama si dede nih, hahaha ngamuk dia pengen makan nasi tapi ga bisa hahaha.- Pizza Mie - 22k: ini enact buat ngemil wkwk, cemilan berat, rasante pas, mie-nya agar garing yang dipinggirannya. Makannya di colle ke mayonaise, endolita hahaha.- Ayam Bumbu Mala Lada Batak - 35k: Paling suka sama yang ini, pedes malanya berasa tapi gak bikin klepekan. Ayamnya crunchy tapi masih juicy.- Jamur Crispy - 17k: cemilan kekinian wkwk, garing gitu, biasa aja cuma enak karena garing gitu.- Nasi Goreng Butter Chicken and Mushroom - 24k: ini juga enak, gurih gitu dan berasa butternya.- Beef Black pepper - 32k: nah ini yang agak kurang, soalnya kan di takeaway, jadi gada sensasi masak di hot stone-nya itu, bumbunya jadi kurang gereget.- Chicken Teriyaki - 28k: ini juga sama, keknya mesti makan disana langsung biar bumbunya kena panas gitu, soalnya kalo disirem gitu aja jadi basah ahhaa.. mesti di goreng lagi di teflon klo di take away- Chicken Katsu Sambel Match - 32k: INI ENAK JUGA!! Sambel matahnya DAEBAAAKK!! Pedes pedes nagih, ayamnya seperti yang si batak, crunchy dan tetep juicy.semuanya tasty dan cukup oke buat jenis makanan yang kek gini. Mungkin kalo makan langsung di tempat lebih enak soalnya pasti pake hotplatenya kan. next mesti coba langsung nih hahaha
Menu yang dipesan: chicken katsu sambel matah, nasi goreng butter chicken and mushroom, Pizza Mie, Jamur Crispy, Ayam Bumbu Mala Lada Batak, Chicken Teriyaki, beef black pepper
