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Plant-Forward Eating

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Plant power!

Athletes need the right nutrition to keep their bodies energized, performing their best and injury-free. Some athletes may choose to limit animal foods, creating potential nutrient gaps. Learn how to make the most of plant-forward, flexible eating patterns.

DIETS DECODED

Here’s a quick overview of the different types of plant-forward/plant-based diets:

  • Plant-Forward or Flexitarian

    Eat red meat, poultry and fish sparingly. Dairy and eggs are included regularly. No food is excluded.

  • Lacto-Ovo Vegetarian

    Eat eggs and dairy, but no poultry, fish or red meat.

  • Lacto-Vegetarian

    Eat dairy, but no eggs, poultry, fish or red meat.

  • Ovo-Vegetarian

    Eat eggs, but no dairy, poultry, fish or red meat.

  • Pescatarian

    Eat dairy, fish and eggs but no poultry or red meat.

  • Vegan

    Eat no red meat, fish, poultry, dairy, eggs or other animal-derived products (e.g. honey).

IS PLANT-FORWARD EATING RIGHT FOR YOU?

Incorporating a variety of plant-based foods is great for everyone. Remember, the more you eliminate certain foods, the more you miss out on key nutrients your body needs:

  • PROTEIN

    Building blocks for muscle and tissue. Key for recovery and preventing illness.

    Found in: Milk, cheese, yogurt, red meat, poultry, fish, eggs, beans, tofu. Smaller amounts found in whole grains

  • CALCIUM

    Helps with bone strength and muscle contraction.

    Found in: Dairy foods, cooked greens, tofu, fortified foods

  • VITAMIN B12

    Important for nerve function and healthy blood cells.

    Found in: All animal products, and some breakfast cereals

  • IRON

    Moves oxygen around the body in red blood cells. Used to make hormones.

    Found in: Lean meat, seafood, poultry, some breakfast cereals, beans, nuts, cooked greens

FLEXIBLE EATING TO STAY FUELED

Athletes can meet their nutrition needs and still enjoy plant-forward eating. Here are some key points:

  • Focus on adding foods, not eliminating them
  • Look for creative ways to add color to every meal
  • Plan ahead so plant foods are easy to grab and eat
  • Time2

    SAMPLE DAY

    Breakfast: Steel-cut oats made with milk, apples, almonds and cinnamon.

    Snack: Tuna-cucumber and cream cheese with crackers

    Lunch: Trail mix

    Snack: Cheese and grapes

    Dinner: Soup, whole grain bread, side salad and a glass of milk

    Snack: Frozen yogurt with berries

Let’s Unbottle Your Greatness!

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Download Plant-Forward Eating Handout

Download this single-page handout so you can print out copies, or simply view as a PDF.

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