Plant-Forward Eating
Plant power!
Athletes need the right nutrition to keep their bodies energized, performing their best and injury-free. Some athletes may choose to limit animal foods, creating potential nutrient gaps. Learn how to make the most of plant-forward, flexible eating patterns.
Diets decoded
Here’s a quick overview of the different types of plant-forward/plant-based diets:
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Plant-Forward or Flexitarian
Eat red meat, poultry and fish sparingly. Dairy and eggs are included regularly. No food is excluded.
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Lacto-Ovo Vegetarian
Eat eggs and dairy, but no poultry, fish or red meat.
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Lacto-Vegetarian
Eat dairy, but no eggs, poultry, fish or red meat.
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Ovo-Vegetarian
Eat eggs, but no dairy, poultry, fish or red meat.
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Pescatarian
Eat dairy, fish and eggs but no poultry or red meat.
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Vegan
Eat no red meat, fish, poultry, dairy, eggs or other animal-derived products (e.g. honey).
IS PLANT-FORWARD EATING RIGHT FOR YOU?
Incorporating a variety of plant-based foods is great for everyone. Remember, the more you eliminate certain foods, the more you miss out on key nutrients your body needs:
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PROTEIN
Building blocks for muscle and tissue. Key for recovery and preventing illness.
Found in: Milk, cheese, yogurt, red meat, poultry, fish, eggs, beans, tofu. Smaller amounts found in whole grains
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CALCIUM
Helps with bone strength and muscle contraction.
Found in: Dairy foods, cooked greens, tofu, fortified foods
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VITAMIN B12
Important for nerve function and healthy blood cells.
Found in: All animal products, and some breakfast cereals
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IRON
Moves oxygen around the body in red blood cells. Used to make hormones.
Found in: Lean meat, seafood, poultry, some breakfast cereals, beans, nuts, cooked greens
FLEXIBLE EATING TO STAY FUELED
Athletes can meet their nutrition needs and still enjoy plant-forward eating. Here are some key points:
- Focus on adding foods, not eliminating them
- Look for creative ways to add color to every meal
- Plan ahead so plant foods are easy to grab and eat
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SAMPLE DAY
Breakfast: Steel-cut oats made with milk, apples, almonds and cinnamon.
Snack: Tuna-cucumber and cream cheese with crackers
Lunch: Whole grain wrap with hummus, vegetables and cheese
Snack: Trail mix
Dinner: Soup, whole grain bread, side salad and a glass of milk
Snack: Frozen yogurt with berries
Download Plant-Forward Eating Handout
Download this single-page handout so you can print out copies, or simply view as a PDF.