2025-05-28
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Nutrition
A conscious approach to making a plant-based diet is the key to achieving well-being and a good mood. That is why more and more people are choosing plant-based food. Modern research confirms that a balanced plant-based diet helps reduce the risk of type 2 diabetes, hypertension, cardiovascular disease, and at the same time promotes healthy weight, mental clarity and high energy levels.
A healthy diet is one that provides the body with all the essential nutrients in optimal amounts, supporting overall health, proper metabolism, energy levels, a strong immune system, and the prevention of chronic diseases. This concept goes beyond simply avoiding harmful foods or controlling portion sizes. A healthy diet is primarily about balanced consumption of proteins, fats, carbohydrates, vitamins, and minerals.
One of the basic aspects in the formation of healthy eating habits is to determine the optimal caloric content. Our body burns energy every day (even if we are not engaged in active physical activity). The body uses calories as fuel to provide energy for physiological functions such as movement, breathing, digestion, and cognitive processes. If you get more energy than you need, the body stores the excess as body fat. If you consume less, the body begins to use its reserves, slowing down the metabolism.
That is why it is important to determine your individual daily caloric needs. These needs vary for women, men, adolescents, and elderly people. The number also depends on the level of daily physical activity and individual metabolic characteristics. On average, women need to consume 1,600–2,200 kilocalories per day, and men, 2,000–2,800.To calculate the individual value, you can use Mifflin-St Jeor equation. It takes into account body weight, height, and age, and has a minimal error margin — up to 10%.
When choosing dishes, you should also learn to consider the nutrient density index. The nutrient density index indicates how many nutrients are contained in the product relative to its caloric value. For example, French fries have a high caloric content but a low nutrient density index because they lack sufficient vitamins and minerals. Meanwhile, spinach provides the body with a large amount of nutrients at a low caloric content.
The next step in developing healthy eating habits is determining the optimal amount of macronutrients (proteins, fats, and carbohydrates) and micronutrients (vitamins, minerals, and electrolytes).
The average recommended daily intake (in % of total food consumed per day) is:
To support overall health and proper metabolic function, it is also important to consume an adequate amount of water. The daily rate is more than 30 mL per 1 kg of body weight.
Plant-based nutrition promotes overall health, supports the coordinated functioning of all organs and systems, and helps maintain energy levels throughout the day. However, for these benefits to truly take effect, it is important to ensure the diet is balanced. Eliminating animal-based products is only the first step. The next, equally important task is to ensure an adequate intake of calories, as well as essential macro- and micronutrients with every meal. The '’Plate Method’' can be a useful tool for creating a balanced diet.
The Balanced Diet Plate is a model developed by researchers at the Harvard T.H. Chan School of Public Health. This science-based concept has become a practical tool that helps you easily balance your diet and get the most nutritional value from your meals. The model is versatile and suitable for people with various dietary preferences, including vegans. It visually demonstrates what a perfectly balanced serving should look like, meeting all of the body’s nutritional needs.
To apply this method, visually divide your plate into sections. The recommended nutrient proportions are:
The need for healthy fats on a balanced plate can be covered by adding natural oils.
We also offer a table to help you create your Healthy Plate:
| Food category and the optimal portion on a healthy plate | Health Benefits | Recommendations and ideas for product selection |
|---|---|---|
| Vegetables and Fruits (50%) | Source of vitamins, minerals, antioxidants, and fiber | Seasonal vegetables in a variety of colours. Vegetables should make up a larger portion of the plate than fruit. Note that, in the context of balanced eating, potatoes are not considered a healthy vegetable as they have a high glycemic index. |
| Whole Grains (25%) | Source of complex carbs, fiber, B vitamins, and energy | Brown rice, buckwheat, rolled oats, bulgur, quinoa, whole grain bread |
| Legumes (15–20%) | Source of plant protein, iron, zinc, and folic acid | Chickpeas, lentils, beans, green peas, tofu, tempeh, mushrooms |
| Seeds and Nuts (10%) | Source of healthy fats, protein, vitamin E, selenium, zinc, Omega-3 | Flax or chia seeds, almonds, walnuts |
| Plant Oils (in moderation) | Source of unsaturated fats that aid absorption of fat-soluble vitamins (A, D, E, K) | Olive, flaxseed, sesame oil |
It's also worth remembering that when transitioning to a plant-based diet, we are not just giving up animal products — we are looking for alternative sources of protein. These nutrients serve as building blocks for cells, muscles, hormones, and enzymes, which are essential for the proper functioning of the body. Protein also supports the immune system, helps repair tissues, and maintains stable energy levels throughout the day. That’s why it’s important to consume enough protein-rich foods. Make sure that protein-containing products make up at least 25% of your daily diet.
Transitioning to a plant-based diet also requires extra attention to vitamins and minerals. Some of them can be difficult to get in sufficient amounts from typical plant-based meals. Therefore, it’s important to either increase the intake of specific foods or choose fortified options. Here's what you should pay attention to:
A varied and well-structured plant-based diet can fully meet the body’s nutritional needs. Choosing the right foods helps prevent deficiencies and supports good health and overall well-being.
A balanced, plant-based diet should provide the body with all the essential nutrients it needs. It is important not only what we eat, but also how we combine foods throughout the day. Thoughtful meal planning helps to maintain stable energy levels, proper organ function and hormonal balance. In order to develop healthy eating habits, you should create a varied, seasonal diet that is adapted to your needs.
Prepare healthy and tasty breakfasts, lunches, dinners and snacks every day. To save time, we recommend creating a personalized weekly menu and sticking to it. Here's an example of what such a plan might look like:
| Meal | Monday | Tuesday | Wednesday |
|---|---|---|---|
| Breakfast | Whole-grain oatmeal cooked in plant-based milk + fruits, berries and nuts | Tofu scramble with tomatoes, spinach, and whole grain bread | Whole grain toast with hummus, avocado, and sprouts |
| Lunch | Lentil soup + whole grain bread | Stuffed cabbage rolls with rice and lentils + nuts | Grilled tofu with vegetables and bulgur |
| Snack | Smoothie made with banana, berries and plant-based milk. | Chia pudding with plant milk | Natural energy bars or date-nut-cocoa balls |
| Dinner | Pilaf with soy meat and vegetables | Roasted pumpkin, chickpea, quinoa, and arugula salad with a mustard-lemon dressing | Vegetable casserole with lentils, zucchini, and tomatoes, topped with pumpkin seeds |
| Snack | Dates with nuts | Vegetable sticks (carrots, celery, bell peppers) with hummus | Plant-based yogurt with berries and chia seeds |
Thoughtful meal planning prevents impulsive snacking, saves time and reduces food waste, making it easier to maintain a balanced diet. Here are some core guidelines to help you design your personal eating plan:
This kind of planning supports adherence to a complete and balanced diet and contributes to the development of sustainable, long-term eating habits. Experiment with different meals and adapt your menu to ensure you meet your daily requirements for all essential nutrients.
When transitioning to a plant-based diet, it is important to pay close attention to nutritional details and thoughtfully replace animal products with healthy alternatives. Below are some common mistakes and strategies to avoid them:
If you avoid these pitfalls and plan your diet carefully, a plant-based diet will lay the groundwork for good health and strength. Balance and variety are key to success.
Adopting a plant-based diet is a great way to make your eating habits more vibrant and nutritious. The right foods can provide you with energy, health and harmony every day. Make conscious choices to support your body, mind and soul.
