Balanced Nutrition - Can You Get Everything from Plants?
Balanced Nutrition: hy is it mportant?
Balanced nutrition is more than just a buzzword- it’s the foundation of a healthy, energized, and vibrant life. At its heart, it means giving your body the right blend of carbohydrates, protein, healthy fats, and essential vitamins and minerals so it can function at its best. When your meals are balanced, you’re not only satisfying hunger- you’re fueling your energy, supporting a strong immune system, promoting healthy skin and hair, and lowering your risk of chronic conditions like heart disease and type 2 diabetes.
But here's the thing: balance doesn’t look the same for everyone. The most effective approach to nutrition is one that’s personalized- one that fits you. Your unique goals, preferences, lifestyle, and health needs all matter. Whether you're looking to feel more energized, reach a healthy weight, support your hormones, or simply feel more like yourself again, it’s completely possible to create a sustainable way of eating that truly nourishes you from the inside out.
As you move through your own nutrition journey, let go of the idea of “the perfect diet”. Instead, focus on alignment- choosing foods and habits that support how you want to feel in your body and in your life. Balanced nutrition isn’t about rigid rules; it’s about creating a lifestyle that feels good, fuels your days, and supports your long-term well-being.
What Did Ancient Humans Really Eat?
There’s a popular image of ancient humans roaming around chewing on giant hunks of meat- but the truth is far more plant-forward. Before agriculture, humans lived as hunter-gatherers for the vast majority of our time on Earth. While diets varied based on geography and season, research suggests most early humans got the bulk of their calories from foraged plants: fruits, roots, seeds, nuts, tubers, and leafy greens. Animal foods were more opportunistic and infrequent, not a daily staple.
Their diets were naturally high in fiber, nutrient-dense, and completely unprocessed. Fun fact: fossilized human poop (aka coprolites) shows that ancient humans consumed plenty of plant matter- proof that fiber-rich diets are nothing new.
And while we’re remarkably adaptable, surviving and thriving aren’t the same thing. Just because our ancestors ate something out of necessity doesn’t mean it’s ideal for long-term health. In today’s world, we have the knowledge and tools to make food choices that support longevity and vitality- not just survival.
Are Plant-Based Diets Safe? Experts Say Yes- With One Important Caveat
Yes, a 100% plant-based diet can meet all your nutrient needs when it includes a variety of whole foods and thoughtful supplementation where appropriate.
Health experts around the world agree: well-planned plant-based diets are not only safe but also offer powerful benefits at every stage of life- from childhood and pregnancy to older adulthood and everything in between. However, the key phrase here is well-planned.
Just like any eating style, a plant-based approach requires some thought and intention to make sure you’re meeting your body’s nutritional needs. No diet—plant-based or otherwise, automatically checks every nutrient box. And honestly, that’s not your fault. Our modern food system has changed so much over time that certain nutrients just aren’t as readily available in our food as they once were.
Take vitamin B12, for example. This essential nutrient is produced by bacteria found in soil and water- not by animals themselves. But thanks to modern sanitation practices (which, don’t get me wrong, are largely a very good thing), we don’t get much exposure to that bacteria anymore. That’s why B12 is one of the few nutrients that plant-based eaters need to supplement- and in many cases, so do omnivores.
Myth: Animal Foods Naturally Contain Everything We Need
There’s a long-standing myth that essential nutrients like B12, omega-3s, and vitamin D can only be found in animal products. (Thanks, “Got Milk?” ads.) But in reality, many of these nutrients are added to animal products through fortification or the animals’ own supplemented diets.
Here are a few examples:
Cow’s Milk and Vitamin D
Cow’s milk naturally contains very little vitamin D- most of it is added during processing.Eggs and Omega-3s
Hens are often fed flaxseed or fish oil to increase omega-3 content in eggs.
Processed Meats and B Vitamins
Some meats are fortified with B12, folate, and iron- just like breakfast cereals.
Here’s the irony: people often criticize plant-based diets for needing B12 supplements- when most omnivores are getting their B12 secondhand, via animals who were supplemented themselves. The only difference? Transparency. Plant-based eaters are aware they’re supplementing. Many omnivores don’t realize they are, too- just by proxy.
The Plant Deficit: A Hidden Root of Modern Disease
We often hear that chronic disease is caused by eating too much of the wrong things- too much sugar, saturated fat, or ultra-processed food. And while excess certainly plays a role, there's another side to the story that doesn’t get nearly enough attention: what’s missing from our diets.
More and more researchers and public health experts are pointing to a chronic deficiency in whole plant foods as a major driver of modern disease. In other words, it’s not just about what we’re overdoing- it’s about what we’re not getting enough of. Most people today are severely lacking in fiber, antioxidants, phytochemicals, and anti-inflammatory compounds- all found abundantly in fruits, vegetables, whole grains, legumes, nuts, and seeds.
The modern diet is often calorie-rich but nutrient-poor. We’re overfed but undernourished- not just in basic vitamins and minerals, but in the protective plant compounds that help prevent inflammation, balance our gut, and support long-term health. The solution isn’t perfection — it’s intention. Instead of focusing only on what to cut out, a plant-forward approach asks: What healing, nourishing foods can I add in today?
What Plants Naturally Provide in Abundance
Many people are surprised to learn just how nutrient-dense plant foods really are. Far from being "just carbs" or "just fiber," plants provide a wide range of essential nutrients that support overall health and longevity. They’re the exclusive source of dietary fiber, which is key for digestion, blood sugar balance, and heart health. Plants are also packed with vitamins like A, C, E, K, folate, and many B vitamins, as well as important minerals such as magnesium, potassium, non-heme iron, and calcium from certain sources like leafy greens and tofu. On top of that, they deliver powerful antioxidants and phytonutrients that help fight inflammation, support immunity, and protect against disease. Even healthy fats, like ALA omega-3s from flax, chia, and walnuts, are abundant in plant foods. And yes — even protein is easy to find in plants. Lentils, quinoa, tofu, nuts, seeds, and even veggies like broccoli and peas all contribute to your daily protein needs.
What to Supplement (or Fortify) on a Plant-Based Diet
Based on guidance from NutritionFacts.org, here are some key nutrients to be mindful of on a plant-based diet. Keep in mind, these are general recommendations - it’s always a good idea to check in with your healthcare provider to determine what’s right for your individual needs.
Vitamin B12
Made by microbes, not animals.
Modern sanitation reduces natural B12 exposure.
Supplement suggestions: 2,000 mcg once a week or 50 mcg daily of cyanocobalamin or eat fortified foods with at least 85% DV at each meal.
Vitamin D
Synthesized from sun exposure, not food.
Most people (plant-based or not) are low in it.
Supplement suggestion: 2,000 IU daily, taken with your largest meal.
Omega-3s (EPA & DHA)
Flax, chia, and walnuts provide ALA, which converts inefficiently to EPA/DHA.
Supplement suggestion: 250 mg daily from algae-based EPA/DHA.
Optional Nutrients to Keep in Mind
Iodine – Use iodized salt or take 150 mcg/day if not eating seaweed (avoid kelp and hijiki).
Zinc – Found in legumes, nuts, and seeds. Soaking can improve absorption.
Iron – Pair iron-rich foods (like lentils or tofu) with vitamin C to enhance absorption.
Calcium – Get 600 mg daily from low-oxalate greens, tofu, fortified plant milks.
Selenium – Just 1 Brazil nut a day is typically enough.
Jasmine’s pick: My favorite supplement is Complement Essentials- it’s designed to complement a well-balanced plant-based diet by filling in the few key gaps without adding extras you’re already getting from food.
How to Hit Nutrient Targets with Plants
You don’t need to eat “perfectly” every single day to feel your best. Nutrition isn’t about rigid rules or tracking every gram- it’s about long-term patterns and consistency. Our bodies are incredibly smart and resilient; they know how to store, recycle, and manage nutrients when we give them what they need most of the time. Rather than aiming for perfection, try focusing on intention-based eating: staying mindful of your nutrient needs while prioritizing variety, satisfaction, and balance in your meals.
One of the best ways to cover your nutritional bases is to eat a wide variety of whole plant foods. Different colors and types of plants offer different nutrients, so eating the rainbow ensures you're getting a broad spectrum of vitamins, minerals, and phytonutrients. You can also use helpful tools and frameworks to simplify your day-to-day choices and keep things fun and flexible.
Here are a few practical tools to guide your plant-based journey:
Dr. Greger’s Daily Dozen – A free, research-backed checklist of 12 daily food goals (like cruciferous veggies, whole grains, legumes, and even spices) to guide you toward a nutrient-rich diet.
The 30 Plant Points Challenge – Based on findings from the American Gut Project, this goal encourages you to eat at least 30 different plant foods per week to promote a diverse and resilient gut microbiome.
Build a Balanced Plate – Aim to include a plant-based protein, a complex carb, a source of healthy fat, and plenty of non-starchy veggies at most meals. This simple formula helps cover your bases without overthinking it.
Dr. Fuhrman’s G-BOMBS – A memorable acronym for some of the most powerful disease-fighting foods: Greens, Beans, Onions, Mushrooms, Berries, and Seeds.
Track Mindfully – Use a tool like Cronometer from time to time to check your intake of essential nutrients. Not to micromanage your meals, but to build confidence and awareness as you grow.
Lastly, don’t underestimate the power of joyful, satisfying meals. When food feels good and supports how you want to feel, you’re much more likely to stick with it long-term. Progress happens when we create habits that are both nourishing and enjoyable- and that’s exactly what balanced, plant-powered eating is all about.
Final Thoughts
Balanced nutrition is absolutely achievable on a plant-based diet- and supplements don’t mean you’re doing it wrong. In fact, using them wisely is a proactive way to support your health, not a sign of failure. Regardless of how you eat, we can all benefit from being more intentional about the quality and variety of the foods we choose. Nourish your body in ways that support your energy, vitality, and joy. That’s where the real magic lives- and where sustainable progress begins.
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Academy of Nutrition and Dietetics (2016). Position of the Academy of Nutrition and Dietetics: Vegetarian Diets.
https://doi.org/10.1016/j.jand.2016.09.025This position paper outlines the safety and benefits of well-planned vegetarian and vegan diets at all stages of life.
NutritionFacts.org. Daily Dozen Checklist.
https://nutritionfacts.org/daily-dozen/A practical, evidence-backed tool from Dr. Michael Greger to help people meet nutrient needs through whole plant foods.
Harvard T.H. Chan School of Public Health. The Nutrition Source – Vegetarian and Vegan Diets.
https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/vegetarian-diet/Offers an overview of health impacts and practical considerations for plant-based eating.
Physicians Committee for Responsible Medicine (PCRM). Plant-Based Diets.
https://www.pcrm.org/good-nutrition/nutrition-information/plant-based-dietsResearch summaries and practical tips on how plant-based diets support health and disease prevention.
