Did you know that, in Canada, about 1 in 4 women aged 14-50 have low iron levels? This makes iron especially important to pay attention to. Without proper guidance, low iron levels can lead to fatigue, chronic low energy, hair loss and hormone imbalance.
There is a deep-rooted myth that vegan/vegetarian women can’t sustain adequate iron levels. Truth be told, plant-based iron (non-heme) is absorbed at a lower rate than heme iron found in animal products.
That being said, you can absolutely have adequate iron levels on a plant-based diet. One of the strategies is eating iron-rich whole foods and pairing them with vitamin C to enhance absorption.
If you want your nutrition to support your hormones, energy, and long-term health, we suggest meeting one-on-one with a plant-based dietitian.
As you enter your reproductive years, nutrition becomes especially important, not only for your own health, but also for the development of your future baby.
During pregnancy, certain nutrients need to be prioritized. Calcium, vitamin D, vitamin B12, folate, selenium, iron, iodine, choline and omega 3 all become increasingly important as you prepare for pregnancy and throughout pregnancy.
Vitamin B12, in particular, plays a key role in DNA synthesis and nervous system function. A deficiency can lead to anemia and may impact brain development and long-term health outcomes for the child.
This is where professional guidance matters. A plant-based prenatal dietitian can assess your nutritional intake, help you prevent deficiencies, and use food and supplements in a smart way to make sure you and your future baby are getting everything you need.
Have you been noticing irregular periods, hot flashes, low energy, or mood swings? These are common signs of perimenopause, the transitional phase before menopause when hormonal changes begin.
Thoughtfully planned plant-based diets can help your overall health by optimizing your energy, hormone balance, bone health, and heart health.
In fact, studies show that increasing whole grains, fruits, vegetables, beans, soy and healthy fats can help reduce hot flashes and other symptoms you may experience during this period.
During perimenopause, it’s important to ensure adequate intake of these key nutrients:
Working with a plant-based dietitian can ensure your nutrition meets your unique needs, prevent potential nutrient deficiencies, and help you thrive through this transition.
There’s a lot of confusing information about plant-based diets online. Let’s debunk 2 big myths together around plant-based diet:
Myth #1: You can’t get enough protein, vitamins, calcium, or other nutrients.
Truth: You will be able to meet all your needs by eating a variety of whole foods such as beans, whole grains, fruits, vegetables, and if needed with supplementation.
Myth #2: You’ll gain weight because of all the carbs.
In fact, research shows plant-based eaters often weigh less, especially when meals are packed with fiber, protein, nutrient-dense foods.
If you’re following a plant-based or vegetarian diet, it’s really important to keep an eye on certain lab markers so you know your body is getting what it needs. Some key nutrients to monitor include:
You might have started a plant-based diet because of its health benefits but it’s important to be aware that it can carry risks of nutrient gaps if not carefully planned. That’s where a plant-based dietitian comes in to provide support.
A dietitian can create a personalized plan tailored to your life stage, such as pregnancy, perimenopause or menopause. Together, you will look at your nutritional intakes (calories, protein, vitamins, minerals). Then, you will co-create a plan of action that integrates practical day to day strategies.
The dietitian is there for you during each step of the way to ensure you thrive at every stage while following a plant-based lifestyle. Meet our team today!
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