Plant-Based Vegan Vegetarian
Meet Your Nutrient Needs with Medical Nutrition Therapy for a Plant-Based, Vegetarian, or Vegan Diet
What does a vegan – vegetarian – plant-based dietitian do?
We provide online or in-person medical nutrition therapy. We can help to ensure that those following a plant based diet are still meeting the appropriate energy needs to function optimally. We provide dietary advice for those who want to transition to a vegetarian and/or vegan diet, and help ensure our patients that eliminating certain food groups (animal protein/dairy/eggs/fish/etc) won’t actually compromise their health.
As vegetarian dietitian nutritionists in the St. Louis area, we specialize in helping those who follow or want to adopt a vegetarian diet.
Here’s what a vegetarian dietitian can do for you:
- Dietary Assessment: We meet you where you are, assessing your current diet and setting realistic goals to implement a vegetarian or vegan plan.
- Personalized Meal Planning: We create customized meal plans that meet your nutritional needs and preferences, while implementing vegetarian principles.
- Nutrient Optimization: We ensure that you get all essential nutrients, such as protein, iron, calcium, vitamin B12, and omega-3 fatty acids, which can be challenging to obtain in a vegetarian diet.
- Education: We provide you with key information about the different types of vegetarian diets (lacto-vegetarian, ovo-vegetarian, lacto-ovo vegetarian, and vegan) and the benefits and potential challenges of each.
- Recipe and Cooking Advice: We can offer practical advice on cooking and preparing balanced vegetarian meals, including providing recipes and tips for incorporating a variety of plant-based foods.
- Health Management: Transitioning to a plant-based diet (vegetrian or vegan or other) can help manage specific health conditions that might be influenced by diet, such as PCOS, diabetes, heart disease, and gastrointestinal disorders, and inflammation. We provide medical nutrition therapy to help manage, and even reverse, medical conditions through a vegetarian diet.
- Supplement Recommendations: We can provide you with key supplement support and advice when necessary to ensure adequate intake of nutrients that might be lacking in a vegetarian diet, such as vitamin B12, vitamin D, and iron.
- Lifestyle Integration: We can help you with tips and recommendations on how to integrate your vegetarian diet into your lifestyle, considering factors such as budget, time constraints, and cultural preferences.
- Sustainable Eating: We can help you promote sustainable and ethical eating practices, including the benefits of a vegetarian diet for the environment and animal welfare.
- Support and Motivation: We will always be available to provide ongoing support, motivation, and monitoring to help you stick to your dietary goals and make adjustments as needed.
By working with a vegetarian dietitian in our practice, you can be confident that you will be given the tools to follow a balanced, nutritious diet that supports your health and well-being while aligning with your vegetarian values.
Heart Healthy Vegetarian Meal Plan
Nourish Your Heart, One Meal at a Time with dietitian nutritionist meal plans tailored to your specific needs. Take the guesswork about what is best for you and your wellbeing.
Do dietitians recommend veganism?
We are proud plant based supporters at Branz Nutrition Counseling. However, it’s all about ensuring you are checking the box for meeting nutritional needs with major food groups missing.
This can be possible in eating disorder recovery, too, with the help of a trained eating disorder dietitian to facilitate this recovery approach.
Can a nutritionist help me become a vegetarian?
A dietitian can definitely assist in helping make this transition and in fact, highly recommended to ensure you are meeting all macronutrient groups with the elimination of various food groups.
What foods do you eat on a plant-based diet?
The United States is a very meat-centric culture. Nevertheless, over the past several years, we’ve seen a rise in plant-based diet plans.
Many dishes that require animal protein can easily be swapped out for other alternatives to support a plant based diet. A dietitian can confirm you are meeting requirements to best absorb nutrients for optimal health and well being.
Here’s a list of key nutrients and the plant-based foods that can help you meet your nutritional needs:
Protein
- Legumes: Lentils, chickpeas, black beans, kidney beans, and peas
- Soy Products: Tofu, tempeh, edamame, and soy milk
- Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, sunflower seeds, and hemp seeds
- Whole Grains: Quinoa, bulgur, farro, and whole wheat
Iron
- Leafy Greens: Spinach, kale, Swiss chard, and collard greens
- Legumes: Lentils, chickpeas, and beans
- Nuts and Seeds: Pumpkin seeds, sesame seeds, and cashews
- Fortified Foods: Fortified cereals and breads
- Dried Fruits: Raisins, apricots, and prunes
Calcium
- Leafy Greens: Bok choy, collard greens, turnip greens, and kale
- Fortified Plant Milks: Almond milk, soy milk, and oat milk
- Fortified Orange Juice
- Tofu (calcium-set)
- Almonds and Tahini
Vitamin B12
- Fortified Foods: Nutritional yeast, fortified plant milks, fortified cereals, and fortified meat substitutes
- Supplements: Vitamin B12 supplements, as it is difficult to obtain sufficient B12 from plant foods alone
Omega-3 Fatty Acids
- Seeds: Flaxseeds, chia seeds, and hemp seeds
- Walnuts
- Algal Oil: A plant-based supplement derived from algae
Vitamin D
- Fortified Foods: Fortified plant milks, fortified orange juice, and fortified cereals
- Mushrooms exposed to sunlight
- Supplements: Vitamin D2 or D3 (vegan source)
Zinc
- Legumes: Lentils, chickpeas, and beans
- Nuts and Seeds: Pumpkin seeds, sunflower seeds, and cashews
- Whole Grains: Quinoa, oats, and whole wheat
- Fortified Foods: Fortified cereals
Iodine
- Sea Vegetables: Seaweed (nori, kelp, dulse)
- Iodized Salt
- Fiber and Antioxidants
- Fruits and Vegetables: A wide variety of colors and types
- Whole Grains: Brown rice, oats, quinoa, and barley
Tips for Nutrient Absorption
- Combine Iron with Vitamin C: To enhance iron absorption, consume iron-rich foods with foods high in vitamin C (e.g., citrus fruits, tomatoes, bell peppers).
- Pair Calcium-Rich Foods with Vitamin D: To improve calcium absorption, ensure adequate vitamin D intak
By working with a vegetarian nutritionists, you can ensure that you are including a diverse range of these plant-based foods in your diet. By doing so, you can meet your nutritional needs and maintain a balanced, healthy lifestyle.
What can a dietitian nutritionist do to help with overeating?
The dietitians on our team are disordered eating nutrition specialists. We specialize in vegetarian or vegan overeating and binge eating disorder, and will work to help you heal your relationship with food and body.
When it comes to overeating, the main goal is to determine the root of the problem and work alongside a patient’s team to ensure a collaborative approach.
An eating disorder dietitian on our team will work with you to ensure adequate calories are being consumed with a mix of nutritious and fun foods intertwined. We can also work to help you transition to intuitive eating, healing your relationship with food and body and challenging beliefs about food, weight, body image, and movement.
Get online nutrition therapy or meet us in one of our offices in the St. Louis area to improve your relationship with food and body.
Begin healing today. Recovery is possible.
Our Team of Dietitian Nutritionists in the Greater St. Louis Area
Branz Nutrition Counseling is a team of certified eating disorder dietitians who provide compassionate care to those struggling with their relationship to food. Our approach is weight-inclusive, LGBTQIA+, and social justice-oriented, which means that we believe that everyone deserves access to quality care.
We can’t wait to meet you!
With locations in Illinois and Missouri, we offer both virtual and in-person counseling sessions. And, we are licensed to provide Telehealth nutrition therapy to patients around the country.
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We see clients in person in the St. Louis area, Missouri, Illinois, and from around the country via Telehealth. Learn more here.
We help individuals and families heal their relationships with food and body through compassionate, weight-inclusive care—supporting eating disorder recovery and managing chronic conditions like PCOS, diabetes, and heart disease using Intuitive Eating and Health at Every Size principles.
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How It Works – An Easy Three-Step Process to Get You on the Road to Recovery
Make An Appointment
What service do you need? We offer a range of appointments of different durations to best fit your needs.
Meet with your Personal Dietitian
Be paired with the dietitian nutritionist on our team and get continued support with one of our online groups. One-on-one counseling, in-person, or virtual. WE TAKE INSURANCE!
Take Control of Your Life
Heal your relationship with food and your body. Choose the best foods for your unique needs. Get the tools you need to live a healthy life. Receive continued support.
Note: In order to secure a spot on a dietitian’s schedule, we need a valid payment method on file.
Our Testimonials
Thank you for choosing us as the Best Dietitian Practice in STL (2023)
Branz Nutrition in the Media
Best Diets 2024 By Michelle Wilson
Intermittent Fasting By Michelle Wilson
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Tips for Getting Back to a Healthy Eating Patterns after the Holidays By Michelle Wilson
Erica Branz