Getting key nutrients on a plant-based diet

By easyFood

12 February 2018

We all know eating more plant-based foods will help us to keep our body healthy, and now more of us than ever are discovering the power of adding more plants to our diets. But do we really know which nutrients are in which plants? There is so much information available it’s easy to get confused.

Whichever way you add plants – whether it’s a splash of Alpro Almond Unsweetened drink in your porridge, or an evening meal packed full of veggies – it’s vital to keep on top of your key nutrient intake. But which nutrients are the most important? Which ones could you miss out on if you don’t pay close attention? And how do you make sure you hit your quota when following a plant-based diet?

To keep you on track, Alpro have developed this handy guide, courtesy of Registered Dietitian at Alpro UK and Ireland, Kate Arthur.


Keeping on top of calcium

We all know the score when it comes to calcium – as part of a balanced diet and lifestyle, it helps to keep our teeth healthy and our bones strong. There are so many ways to up your calcium intake: spring greens, tofu, fortified bread, dried figs, kale, chia seeds, almonds and almost all Alpro drinks and soya alternatives to yoghurt are all plant-based sources. Up your intake at breakfast by pairing Alpro Almond Unsweetened with a big bowl of muesli and a scattering of chopped almonds for a simply delicious first meal of the day!

Vitamin D, anyone?

Not only does your body need Vitamin D to absorb calcium, but it also contributes to the normal function of the immune system. We all know we can get a healthy dose of Vitamin D from sunlight, but we can’t always rely on the sun to shine – especially during dreary January! Fortified breakfast cereals, mushrooms and all of Alpro’s soya drinks and plant-based alternatives to yoghurt are sources of Vitamin D. Why not try easing into dark, drizzly mornings with a serving of Alpro Simply Plain Big Pot soya alternative to yoghurt, paired with dried figs and a drizzle of honey?

What about Vitamins B2 and B12?

Both of these vitamins help to reduce tiredness and fatigue, but B12 can be particularly tricky to find in plant-based sources. Look to up your intake by pairing Alpro Soya Original drink or Alpro Plain with Coconut Big Pot soya alternative to yogurt with seasonal fruit and veg for a delish morning smoothie. Marmite fans can rejoice too – the divisive savoury spread is fortified with B12!

Iron it out

In a nutshell, this nutrient makes our bodies tick, helping to carry oxygen through the blood and keep our energy levels up. Make sure lentils, cashew nuts, sesame seeds, chick peas, kidney beans and dried apricots are staples in your plant-based pantry to ensure you’re not missing out! Try sprinkling some pumpkin seeds and cashew nuts onto your morning granola for a quick and easy option to kick start your day.

Protein push

“Where do you get your protein?” is a question plant-based food fans far and wide will have heard before. Yes, we all need protein to help grow and maintain muscle mass and normal bones but, contrary to popular belief, you can get more than enough of it when following a plant-based diet. Nuts and seeds, wholegrains and soya beans are all sources of plant protein. Take your pick from any of Alpro’s soya drinks or alternatives to yoghurt for your daily fix. Top tip – stir Alpro Simply Plain into a steaming bowl of oats with dried apricots and sunflower seeds for a winter warmer on those cold mornings!



Proud to be pioneers of plant-based eating, Alpro has been creating delicious plant-based alternatives to milk, yoghurt, cream, custard and desserts for over 35 years, made from either, non-GM soya beans, almonds, coconuts, hazelnuts, rice and oats. See for more details.