Sustaining Energy On A Plant-Based Diet: Tips And Tricks

A plant-based diet is a powerful way to improve your health, boost energy levels, and prevent chronic diseases. It can be challenging to know where to start, but the benefits are supported by science. A whole-food, plant-based diet is based on natural, unprocessed, or minimally processed foods. This includes fruits, vegetables, whole grains, legumes, nuts, and seeds. It is important to eat a rainbow of different fruits and vegetables and incorporate a wide variety of plants into each meal to ensure adequate nutrient intake and sustained energy levels. While it is possible to get all the nutrients needed from a plant-based diet, it may take some planning to ensure you are getting enough of the right foods.

Eat whole foods with fibre and nutrient-dense vegetables and legumes

Eating whole foods with fibre and nutrient-dense vegetables and legumes is a great way to sustain energy on a plant-based diet.

Whole foods are natural foods that are not heavily processed. This means that they are whole, unrefined, or minimally refined ingredients. Minimally processed whole foods are the way to go. During food processing, some of the health-promoting nutrients are stripped out, such as fibre, micronutrients, vitamins, and minerals.

When it comes to vegetables, it is important to eat a rainbow of different veggies to arm yourself against low nutrient levels and boost your energy. Nutrient-dense foods such as lentil soup or tofu curry with quinoa are a great way to get a variety of nutrients and keep your energy up. Dark, leafy greens such as spinach, kale, and collards are great options. Beans and legumes like lentils, chickpeas, and pulses are also great sources of plant-based protein and are rich in fibre, which helps you feel full and satisfied.

Fibre is an important component of a plant-based diet as it helps to keep you feeling full and satisfied, and provides long-lasting energy. Sweet potatoes are a great source of fibre and can be cut into fries and roasted for a tasty, energy-boosting snack. Oats and oatmeal are also whole grains that are packed with vitamins, minerals, and fibre, making them a great breakfast option to start your day with sustained energy.

In addition to whole foods, legumes, and vegetables, there are other plant-based foods that can provide energy. Berries are a great option when you're craving something sweet as they are packed with vitamins, minerals, antioxidants, and fibre. Nuts are small but packed with healthy fats, fibre, vitamins, and minerals. They are a great source of energy-boosting niacin, thiamine, and folate.

By incorporating a variety of whole foods, legumes, vegetables, and other plant-based foods into your diet, you can sustain your energy levels and reap the benefits of a plant-based diet.

Combine food groups, especially macronutrients

Combining food groups, especially macronutrients, is a crucial aspect of sustaining energy on a plant-based diet. Here are some detailed tips and insights on how to do this effectively:

Understanding Macronutrients

Macronutrients, or "macros", are the body's primary sources of energy and include carbohydrates, proteins, and fats. Each of these macros plays a specific role in our bodies:

• Carbohydrates: The brain's preferred source of energy. Fiber from whole-carb sources promotes a healthy gut.
• Fats: Essential for energy storage, cell health, protecting organs, and aiding in the absorption of certain vitamins.
• Proteins: Responsible for building and repairing tissues and muscles and maintaining our body structure.

Combining Carbohydrates with Fats or Proteins

Carbohydrates provide quick energy, but they are also quick-burning, meaning you may experience an energy crash if you consume them alone. To sustain your energy levels for longer periods, combine carbohydrates with either a fat or a protein. For example, apple slices with peanut butter combine carbs and fat or protein, making for a satisfying and energy-sustaining snack.

Proportioning Your Macros

The recommended proportions for a plant-based diet are generally in line with standard dietary guidelines, with some adjustments for optimising nutrient intake from plant sources:

• Carbohydrates: Form around 45-65% of your daily calorie intake. Focus on complex carbs like whole grains, legumes, fruits, and vegetables.
• Proteins: Should account for 10-35% of your daily calorie intake. Include plant-based sources such as beans, lentils, tofu, tempeh, nuts, seeds, and grains like quinoa.
• Fats: Should comprise about 20-35% of your daily calorie intake. Prioritise healthy fats from avocados, nuts, seeds, and plant oils like olive or flaxseed oil.

Meal Ideas

When planning your meals, aim to include a variety of whole foods and consider pulling from more than two food groups. Here are some meal ideas that effectively combine macronutrients:

• Sweet potato toast: Top sweet potato slabs with almond butter, banana, and chia seeds, or try hummus with sliced olives and cucumbers.
• Quinoa pasta: Use quinoa pasta as a base and add your favourite legumes for a flavourful and protein-rich meal.
• Tempeh stir-fry: Toss tempeh, broccoli, and mushrooms with soy sauce and garlic, and serve over quinoa or brown rice.
• Avocado toast: Spread mashed avocado on whole-grain toast, and add chia seeds and lemon juice.
• Chickpea salad: Combine chickpeas, celery, red onion, and vegan mayo, and serve over mixed greens.
• Veggie burgers: Grill veggie burgers and serve with sweet potato fries and a mixed green salad.
• Lentil soup: Cook lentils with carrots, celery, and onions in vegetable broth, and add spices like cumin and turmeric. Enjoy with a slice of whole-grain bread.

Micronutrients and Absorption

While combining macronutrients is essential for sustained energy, don't forget about micronutrients, which also play a vital role in boosting energy levels. Pairing certain micronutrients together can increase their absorption:

• Iron and Vitamin C: Plant-based sources of iron, such as beans, are more absorbable when paired with vitamin C-rich foods like bell peppers.
• Zinc and Sulfur: Zinc, found in grains, seeds, and legumes, is better absorbed when paired with sulfur-containing foods like onions and garlic.
• Antioxidants and Healthy Fats: Cook tomatoes, rich in the antioxidant lycopene, with healthy fats like olive oil to improve absorption.
• Calcium and Vitamin D: Calcium-rich foods, like plant-based milk and yoghurt, are better absorbed when paired with vitamin D, which you can get from sunlight.

Eat enough calories

If you are feeling low on energy on a plant-based diet, it may be that you are not eating enough calories. It is a common misconception that vegan diets are low in protein and calories, but this is not the case. In fact, it is rare not to get enough protein on a plant-based diet.

If you are limiting your calorie intake for any reason, you may experience lower overall energy. It is important to ensure you are getting the calories your body needs. If your diet is full of whole foods and you are still experiencing low energy, you may want to meet with a registered dietician nutritionist.

High-Calorie Plant-Based Foods

Some plant-based foods that are high in calories include:

• Beans and legumes
• Whole grains such as quinoa, brown rice, and oats
• Tofu
• Sweet potatoes
• Avocados
• Nuts
• Seeds
• Dried beans

Calorie Requirements

Your calorie requirements will depend on your lifestyle. If you are very active, you will need to eat more calories than someone who is less active.

It is also important to note that calories are not the only factor in sustaining energy. The types of food you eat and the combination of food groups can also impact your energy levels. For example, combining carbohydrates with a fat or protein can provide longer-lasting energy than carbohydrates alone.

Focus on B vitamins and vitamin C

B vitamins are essential for a healthy body and mind, and they play an integral role in how your body functions, starting at a cellular level. They help your body convert food into energy and are required by all tissues in your body.

Vitamin B12, in particular, can be difficult to obtain on a plant-based diet as it is not available directly from plants. It is recommended that those following a plant-based diet supplement their diet with vitamin B12. Foods that are fortified with vitamin B12 include some cereals, plant-based milks and nutritional yeast.

Other B vitamins that can help reduce tiredness and fatigue include vitamin B6, thiamine (vitamin B1), folate (vitamin B9), riboflavin (vitamin B2), pantothenic acid (vitamin B5) and niacin (vitamin B3). These B vitamins can be found in whole grains, legumes, seeds, nuts, leafy greens, fortified foods, bananas, mushrooms, avocado, potatoes, sweet potatoes and broccoli.

Vitamin C is also vital for a normal and healthy metabolism, and low levels can quickly result in feelings of tiredness and fatigue. As the body cannot produce vitamin C by itself, it is important to ensure you are consuming enough vitamin C-rich fruits and vegetables or taking a supplement. Good sources of vitamin C include citrus fruits, potatoes, bell peppers, leafy green vegetables, cruciferous vegetables and papayas.

Drink water and get enough sleep

Drinking water and getting enough sleep are two essential components of maintaining energy on a plant-based diet. Water is crucial for hydration, and proper hydration is key to sustaining energy levels throughout the day. Aim to drink at least 2 litres of water per day. Additionally, water can help reduce your caffeine intake, which can disrupt sleep and cause dehydration.

Sleep is also vital for energy. Burning the candle at both ends will inevitably lead to low energy, even if you are eating all the right foods. Prioritise getting a good night's rest, aiming to be asleep before midnight. If you're struggling to fall asleep, try cutting back on caffeine and incorporating relaxing habits such as drinking lemon water with a sprig of mint in the afternoon or evening.

In addition to drinking enough water and getting sufficient sleep, there are other lifestyle factors that can impact your energy levels. For example, it's important to ensure you're consuming enough calories. People who restrict their calorie intake often experience lower energy levels. So, make sure you're eating enough whole foods and combining food groups at meals and snacks. If you're still experiencing low energy, consider meeting with a registered dietitian or nutritionist to discuss your individual needs.

Furthermore, while a plant-based diet is a healthy choice, it's important to be mindful of the types of plant-based foods you're consuming. Highly processed vegan foods, such as chips or baked goods, may not provide the same nutritional benefits as whole foods. Opt for minimally processed, nutrient-dense options like beans, legumes, fruits, and vegetables to ensure you're getting a variety of vitamins, minerals, and fibre.

Finally, if you're experiencing energy crashes, pay attention to your snack choices. Sweet foods, processed snacks, and sugary beverages can cause your blood sugar to spike and then dip, leading to an energy crash. Instead, choose high-fibre, whole foods or protein-rich snacks, such as apple slices with almond butter.

Frequently asked questions