Vegan Power Plate for Optimal Nutrition

The Power Plate is a food guide which encourages consumption of nutrient-dense, plant-based foods. It was created by the Physicians Committee for Responsible Medicine and includes four food groups: fruits, grains, legumes and vegetables.

According to the Power Plate, a healthy vegan diet should focus on filling your plate with a colourful variety of foods from all four food groups each day, not on counting calories or servings.

The Four Power Plate Food Groups

According to the Power Plate, a healthy vegan diet should focus on filling your plate with a colourful variety of foods from all four food groups each day, not on counting calories or servings.

Fruits

Fruits are a good source of fibre, vitamin C and beta carotene. Choose whole fruits over fruit juices as whole fruits contain more fibre.

Vegetables

Vegetables provide vitamin C, beta-carotene, riboflavin, iron, calcium, fibre and other nutrients.Include generous portions of dark green leafy vegetables, dark yellow or orange vegetables in your diet..

Legumes

Legumes are good sources of fibre, protein, iron, calcium, zinc and B vitamins. This group includes beans, lentils, peas, chickpeas, tempeh and tofu.

Grains

Grains are rich in fibre, complex carbohydrates, protein, B vitamins and zinc. Include grains such as brown rice, rolled oats and barley, pasta, bread, millet, corn, cereal and tortillas in your diet.

Tips to Consider When Following The Power Plate Guide
  • Eat a wide variety of plant based foods to ensure you get all the nutrients your body requires such as protein, iron and calcium.
  • Ensure adequate Vitamin B 12 intake by eating fortified foods or taking supplements. As a general rule, B 12 is not available from plants.
  • Choose organic and non-GM foods. Organically produced foods contain lower concentrations of pesticides and up to 60% more antioxidants than non-organic foods.