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Plant Based Eating Spectrum

We are back again for another week of blog posting. The year is flying by and I'm really happy with my efforts to maintain the blog so far. Ive enjoyed coming up with the ideas, doing the research and then thinking about how best to express the information to you.

It was great to chat with Izzi Batt-Doyle the other week. As a follow on from the interview with Izzi, we are keen to chat about the Plant Based Eating Spectrum. Izzi follows a vegan diet, which falls onto the spectrum of plant based eating however there are many other options for those who don't quite wish to go vegan.

We want to highlight that plant based eating is different for everyone. One of our core values is a flexible approach to eating. That means, meeting our clients where they are at whether that be going vegan, being vegetarian, dabbling in more legumes and tofu, having a meat free Monday meal or choosing local sustainable meat, chicken or fish options.

So what is the plant based eating spectrum?

As you can see below, the spectrum varies from Flexitarian to Vegan and its ok to move up and down it too.

Vegan- avoids all animal products, includes fruit, vegetables, wholegrains, nuts and seeds, tofu, legumes and plant based milks.

Lacto-Vegetarian - includes dairy but avoids all meat, seafood and eggs. Includes fruit, vegetables, wholegrains, nuts and seeds, tofu and legumes.

Lacto-Ovo Vegetarian - includes dairy and eggs but avoids meat and seafood. Includes fruit, vegetables, wholegrains, nuts and seeds, tofu and legumes.

Pescetarian - includes eggs, dairy and some seafood but avoids meat. Includes fruit, vegetables, wholegrains, nuts and seeds, tofu and legumes.

Flexitarian - includes animal products in moderation plus fruit, vegetables, wholegrains, nuts and seeds, tofu, legumes.

Let's talk local sustainable animal product sources?

If you're someone who wants to stick to the flexible approach, we always suggest local, ethical sustainable animal options. Here are some examples for you:

Choose Kangaroo - It's local, sustainable and ethical. KROO sausages and meatballs from Foodland, Woolworths and Coles are great to start with to ease into the flavour of kangaroo.

Beef - shop at your butcher, buy from a farmers market EG Najobe Beef , choose smaller portions for example the size of your palm and consume no more than 300g per week.

Chicken - shop at your butcher, buy from a farmers market EG Nomad Farms

Fish - Check out the Australian Sustainable Fish guide

Eggs - Choose local and free range or get eggs from a community member/friend or family member who has chickens in the backyard or invest in some of your own chickens

Dairy - Choose local milk Eg Fleurieu Milk Company or Paris Creek Farms, mix up the milk you have Eg choose plant based milks sometimes and local cows milk sometimes, choose local cheese in small amounts

What does all this mean for you?

We are all at different stages, what works for me might not work for you and that's ok. Its so important for us all to find what works for us. There is no right or wrong and it doesn't have to be all or nothing. We can all take small steps to work toward better health, a better environment and a better life for the animals.

We are not going to tell you to go vegan, we will encourage you to eat more plants and find a balance in your protein sources. Most importantly we will meet you where you're at.

As always, if you have any questions, feel free to reach out- we are always happy to help! And for any further specific individualised advice, see an Accredited Practicing Dietitian.

Next fortnight, we will have a post written by our volunteer Emily looking at exactly what Sustainable eating is.

Until next time,




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