I’ve had a number of questions around nutrition and a key consideration for people adopting a plant based or vegan diet is how to stay healthy and make sure your diet contains the right nutritional balance. Today I’m focussing my blog on that very topic. Below are some handy pointers on nutrients and which plant based whole foods act as great sources for them. I’ve also included some useful tips on how to get a good nutritional balance.

As part of our service at Mell’s Kitchen, we provide key macros for each of our meals and, for those people on diets or for those that are monitoring what they eat as part of a fitness programme, then this can be a helpful time saver as well as a useful planning tool. 

Nutrition can sometimes feel like a complex puzzle, with terms like macronutrients and micronutrients floating around. But understanding these essential components of our diet is crucial for maintaining optimal health and well-being. 

Let's explore how plant-based whole foods can provide us with the nutritional building blocks our bodies need.

What Are Macronutrients?

Macronutrients are the nutrients your body requires in large quantities to produce energy and support fundamental bodily functions. They are the main components of your diet and include:

1. Carbohydrates: The body's primary source of energy. 

Plant-based sources include:

• Whole grains (quinoa, brown rice, oats)
• Legumes (beans, lentils, chickpeas)
• Fruits and starchy vegetables

Carbs provide 4 calories per gram and are a really important fuel for people partaking in physical activities.

2. Proteins: Essential for building and repairing tissues, supporting immune function, and creating enzymes. 

Plant-based protein sources include:

• Legumes (black beans, kidney beans, edamame)
• Nuts and seeds (almonds, chia seeds, hemp seeds)
• Whole grains (quinoa, amaranth)

Proteins provide 4 calories per gram and are a key contributor to people partaking in weight training and are often linked to muscular development.

3. Fats: Critical for hormone production, cell membrane health, and nutrient absorption. 

Plant-based sources include:

• Nuts (walnuts, almonds)
• Seeds (flaxseeds, chia seeds)
• Avocados

Fats provide 9 calories per gram. Healthy fats are good for you and the term fat does not need to be a dirty word!

Understanding Micronutrients

Micronutrients are vitamins and minerals required in smaller quantities but are equally crucial for maintaining health. Unlike macronutrients, they don't provide energy but play vital roles in various bodily processes.

Key Micronutrients and Their Plant-Based Sources

1. Vitamins:

• Vitamin A: Found in sweet potatoes, carrots, spinach
• Vitamin C: Abundant in citrus fruits, bell peppers, broccoli
• Vitamin E: Present in almonds, sunflower seeds, spinach
• B Vitamins: Whole grains, nutritional yeast, leafy greens

• Minerals:

• Iron: Spinach, lentils, tofu, pumpkin seeds
• Calcium: Kale, fortified plant milks, almonds
• Magnesium: Pumpkin seeds, black beans, bananas
• Zinc: Chickpeas, hemp seeds, pumpkin seeds

Why Both Matter

Macronutrients provide the energy and basic building blocks for your body, while micronutrients ensure that complex biological processes run smoothly. 

This dynamic duo work together to:

• Support immune function
• Promote healthy metabolism
• Maintain cellular health
• Support brain function
• Regulate hormones
• Provide antioxidant protection

Balanced Nutrition Through Whole Foods

Another fundamental part of the food served by Mell’s Kitchen is that all of our ingredients are whole food. 

The key to optimal nutrition is consuming a diverse range of plant-based whole foods. By incorporating a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds, you can ensure you're getting both macro and micronutrients in their most natural and bioavailable forms.

Pro Tips for Nutrient Optimization

• Eat a rainbow of fruits and vegetables
• Include whole grains in your diet
• Combine different plant protein sources
• Consider fortified foods if you have specific dietary restrictions
• Consult a nutritionist for personalized advice
• UK legislation means that food packaging contains key nutritional information and it’s a good discipline to check the packet on items, particularly in the case of impulse purchases in the shop itself. 

Most of the UK supermarkets provide really handy data about the food they sell on their websites or apps and this normally includes a wealth of key nutritional information. Google is clearly the alpha of search engines and there is plenty of free to access information on there to help you understand the nutritional value of the food you eat. We’ve mentioned handy apps like myfitnesspal before and for any Android users, Samsung Health is a really useful free app that contains a database of popular foods that will track the impact of any food you eat.

I think the main thing not to forget is that even when we view food on a scientific level it is not just fuel. You can still love what you eat, create great memories with your friends and families over dinner, and enjoy meal times. This is absolutely possible as part of a healthy lifestyle!

The Fitness Chef is a great follow on social media. He produces no nonsense, simple videos that explode the myths around healthy eating.

Nutrition doesn't have to be complicated. By understanding the roles of macronutrients and micronutrients and by largely choosing whole, plant-based foods, you can support your body's health and vitality. The right food can tell your body how to function, heal, and thrive but remember, individual nutritional needs do vary. For personalised nutritional advice we would always recommend consulting with a registered dietician or a healthcare professional.

In the real world, by choosing a plant based or vegan path you do probably have to think a bit harder about what you eat than people eating a traditional omnivorous diet but often this choice is a highly principled one. 

Our mission is to help you on your food journey and we try to do that by making healthy plant based food as simple as possible for you - we count the macros, we make the meals, we deliver them right to you.

If you're ready to nourish your body without the guesswork, we’ve got you.
Enjoy 25% OFF your first 4 subscription boxes with code MONTH25 and let us handle the macros while you enjoy the meals.

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