Q&A: Plant-based eating plans for women’s health

Susan Weiner, MS, RDN, CDCES, FADCES, talks with Sharon Palmer, MSFS, RDN, about benefits of plant-based eating plans for women’s health.

Weiner: What does plant-based eating entail and what are its benefits, particularly for women?

Palmer: Plant-based eating is a dietary pattern that is based primarily on plants. There is a spectrum of plant-based eating plans from vegan, which includes eating no foods or using any products derived from animals; to vegetarian, which may include eating no meat but incorporating eggs and dairy, for example; all the way to semi-vegetarian or flexitarian eating patterns that may include eating mostly plants along with some animal products.

There are multiple benefits for women in eating a plant-based diet, including managing weight and lowering risks for heart disease and hypertension, type 2 diabetes, certain types of cancer and neurodegenerative diseases.

Weiner: Are there any special considerations for women’s particular health issues when following a plant-based eating plan; for example, osteoporosis and heart disease?

Palmer: There is one important thing to keep in mind for women who are excluding dairy products from their plant-based diet — it’s essential to maintain bone health by ensuring you get adequate calcium, vitamin D and protein. Research shows women following a vegan eating pattern are at risk for osteoporosis, but if they meet their needs for these key bone-health nutrients they have no greater risk than women who consume dairy.

However, many conditions can be improved for women by eating a plant-based diet. Heart disease is the No. 1 killer of women, and plant-based diets show strong protective effects. There are even protective associations for breast cancer risks.

Weiner: Is plant-based eating advisable during pregnancy and breastfeeding?

Palmer: Yes, the position of the Academy of Nutrition and Dietetics is that plant-based eating patterns are appropriate for all life stages, as long as they are well planned. The main consideration is for a woman following a plant-based eating plan to be sure she meets her macronutrient and micronutrient needs during pregnancy and lactation. Needs go up in pregnancy and lactation for calories and many nutrients, such as protein, vitamins A, D and E and B vitamins, iron, selenium and zinc.

Some women may aid bouts of nausea during pregnancy with small, dry carbohydrate-rich feedings, such as toast and crackers. Ginger is also helpful for some women.

It’s important to meet increased nutrient needs with nutrient-rich food choices, instead of low-nutrient foods. Make meal choices count with healthy protein sources such as pulses, whole grains, plenty of fruits and vegetables, healthy fats like nuts, olives, avocados, and hydration through water intake.

Weiner: Any tips for moving from a meat-based to a plant-based eating plan?

Palmer: Here are a few of my favorite tips:

• Try plant-based versions of your favorite meals. For example, if you love tacos, do bean tacos; if you love lasagna, try a veggie lasagna.
• Start with just 1 day a week, such as Meatless Monday. Once you feel comfortable, move beyond that to a few days a week.
• Try to enjoy more delicious cultural plant-based dishes, such as tofu stir-fry, red beans and rice, and dal with rice. They are flavorful and delicious plant-based options.

For more information:

Sharon Palmer, MSFS, RDN, is a registered dietitian nutritionist with a master’s degree in sustainable food systems. She is author of four books about plant-based diets and health, including most recently The Plant-Powered Plan to Beat Diabetes: A Guide for Prevention and Management. She can be reached at sharon@sharonpalmer.com; X (Twitter): @SharonPalmerRD.

Susan Weiner, MS, RDN, CDN, CDCES, FADCES, is the owner of Susan Weiner Nutrition PLLC and the Healio | Women’s Health & OB/GYN Nourish to Flourish column editor. She can be reached at susan@susanweinernutrition.com; X (Twitter): @susangweiner.