What is a plant-based diet?

Plant-based eating typically means eating a diet primarily made up of plant foods, like fruit, vegetables, nuts, seeds, legumes, and wholegrains.

It doesn’t necessarily mean vegetarian or vegan. Rather, a plant-based diet means opting for mostly plants, but there’s still room for animal-sourced foods, like lean meats and poultry, fish, eggs and dairy foods.

Why plant-based eating?

Plant-based eating has a range of proven health benefits, including preventing chronic diseases (like heart disease [1] and type 2 diabetes [2]).

But it’s not just your health that benefits. Plant-based eating supports more sustainable food production, making it a healthy option for both people and planet [3].

Why are nuts important in plant-based eating?

Nuts are a nutrient-dense, plant-based food which can be enjoyed every day.

They contain fibre (to help you stay fuller for longer), are a good source of protein, and contain a wealth of other essential vitamins and minerals. They are also high in unsaturated ‘good’ fats, which research has shown can be beneficial for our health when eaten as part of a healthy diet.

Also, each nut offers different nutritional benefits, so eating a combination can ensure you get a variety of nutrients in each serving. You should aim to enjoy a 30g handful of nuts every day for good health.

Did you know that nuts are among the richest sources of plant protein? Of the common sources of plant protein that Australians eat – grains, legumes, nuts and soy – nuts generally have the highest plant protein content per 100g.

How to get more nuts into your day

• Add nuts to your bread, muffin, and cake recipes.
• Blend nuts into smoothies.
• Add crunch to breakfast by adding them to muesli, cereal, or sprinkled on toast.
• Mix your own trail mixes with your favourite nuts and dried fruit.
• Toss them into salads, stir-fries, pastas, and risottos.

Some of our favourite plant-based recipes