Balanced Diets Take Planning – No Matter What Your Eating Pattern
Balanced Diets Take Planning – No Matter What Your Eating Pattern
One common question I encounter in college nutrition classes and one-on-one counseling sessions is, "How can a vegetarian (or, more commonly, a plant-based eater) get enough protein in their diet?" It's a question that comes up often, and the answer is more straightforward than most people realize.
Though I am not a vegetarian, I know many people who are. The collective eye roll when this question arises could almost alter the Earth’s rotation! Here’s the thing:
Everyone Can Have an Adequate Diet with Proper Planning
Regardless of your eating pattern—whether omnivorous, vegetarian, vegan, or somewhere in between—everyone can achieve a balanced diet with the right approach. On the flip side, anyone can have a nutrient-deficient diet if they don’t pay attention to their food choices.
Planning is the key to ensuring a balanced diet. But before you start imagining meal prep sessions that consume your entire weekend, know that it doesn’t take a lot of effort or time.
I don’t ask people to track every bite of food or stress about being the "perfect eater" because, spoiler alert, there is no such thing. I also don’t suggest cutting foods out of your diet unless necessary. Instead, I recommend thoughtful planning to create a balanced approach.
How Vegetarians (and Everyone) Can Get Enough Protein
So, back to the original question: How can vegetarians get enough protein if they don’t eat meat? The answer is simple: by including foods from the protein group, which offers a variety of options. This group encompasses not just meat but also plant-based sources like nuts, seeds, beans, legumes, and, for many vegetarians, eggs. Dairy products are also an option for some vegetarians and are a good source of protein.
The key here is balance—just like with any diet. Even vegetarians and vegans can have poor diets. My son’s third-grade teacher once put me on the spot during a class visit. She explained to her students that she was vegan but ate Snickers candy bars daily. This was her way of highlighting that even with a restrictive diet, you can still make unhealthy choices.
Two things came to mind:
Eating candy doesn’t automatically equate to having a poor diet. It’s all about moderation and balance. However, daily consumption of full-sized Snickers bars isn’t exactly balanced in her case.
Snickers aren’t vegan. The first ingredient is milk, so if she ate them, she didn’t adhere to a strict vegan diet. This is a reminder that just because someone claims to follow a particular eating pattern doesn’t mean they’re making balanced or health-conscious choices.
Balanced Eating is for Everyone
Balanced diets are not just a challenge for vegetarians; omnivores also need help getting enough nutrients. Many omnivores assume they automatically have a healthy diet because they eat meat, but this is not always true. Like any eating pattern, omnivorous diets can be well-rounded and nutritious or filled with nutrient gaps and unhealthy choices.
So, how do you achieve a balanced diet? It really doesn’t require a complex strategy—just a bit of mindful eating and planning. Here are some key questions to guide you:
Does your eating pattern include foods from the grain group?
You don’t need to rely on gluten-containing grains like wheat if that’s not your thing. Oats, for example, are a staple in my diet, and plenty of gluten-free grains offer excellent nutritional benefits. Read more: Go With Grains: Embrace the Benefits of Whole Grains
Do you eat fruits and vegetables every single day?
Fruits and vegetables are essential for providing a wide range of nutrients. Missing out on these could lead to deficiencies that manifest in various ways, from low energy to bleeding gums—a sign of vitamin C deficiency.
Are protein-rich foods part of your daily intake?
Remember, protein doesn’t just come from meat. It’s in plant-based foods, dairy, and eggs as well.
Do you consume dairy or dairy alternatives?
Dairy products like yogurt and cheese offer essential nutrients. If dairy isn’t your thing, opt for fortified soy milk instead of plant-based "milks," which is often just flavored water with thickeners. I discuss this further in my blog post, So Many “Milks”—Are They Healthy?
The goal is to include a variety of foods from different groups daily—or even several times a day. If you’re only eating one serving of fruit daily, it might be time to increase that!
Planning for Balance
A balanced diet, no matter what eating pattern you follow, requires some planning and attention to detail. It doesn’t need to be overwhelming, but making thoughtful choices can make a big difference in your overall health.
If you’re looking for more tips on achieving a balanced diet and maintaining all-day energy, check out my free mini-course, 6 Tips for the Busy Person to Have Sustainable Energy.
Real World Nutrition Refreshed: I am revitalizing and updating my archive of blogs and re-publishing them. Stay tuned as I review, update, refresh, and re-share these posts to provide you with even more valuable information on nutrition, health, and overall wellness—and keep things timely. A portion of this blog was initially posted on October 21, 2021, and is updated here.
