One of the benefits of eating a plant-based diet is that it is naturally rich in many of these micro-nutrients. However, there are some that do require attention as outlined below. When it comes to saturated fats, a plant-based diet is naturally lower in these which is better for us, however getting modest intake is still recommended because research shows that they are supportive of immunity, energy and brain health. The foods that contain these fats also tend to contain other nutritious compounds such as fat-soluble vitamins (e.g. vitamins A, E, K), fibre and anti-oxidants. Our bodies need some carbs to stay healthy. Eating enough of the right types of carbs each day keeps us energised, fuels our muscles, supports our gut and keeps us mentally sharp. This is because when carbs break down they provide the body with glucose, which is the main fuel source for all of our cells. Our brain in particular relies on glucose and it consumes around 400 calories worth per day. This is why when we cut carbs out, we can struggle with memory and concentration or feel crabby. If you’ve come to Deliciously Ella to find recipes and inspiration for plant-based eating, chances are that you already know that what we eat has a huge impact on health and wellbeing. There is a vast body of scientific evidence demonstrating just how life-changing a balanced diet can be in terms of how we feel on a day-to-day basis (energy levels, mood, sleep, digestion, hormone balance) as well as on our overall physical and mental long-term health. Iron comes in two forms in our food: ‘haem’ iron is only found in animal sources and is easily absorbed, whereas non-haem iron is found in plant sources and isn’t absorbed as efficiently, so we need to be conscious of eating enough iron-rich foods to keep our levels high enough. That being said, it's a mineral that many people are deficient in no matter what diet they follow, so eating enough iron is something we all need to be conscious of.

Another important nutrient to consider is zinc, which is needed universally throughout the body, and is involved in over 300 reactions that keep immunity, mood, energy, hormones, skin and memory working properly. I love that this is no longer considered niche or unconventional and I’m able to share what we do – making simple, natural, plant-based food accessible and delicious – more widely. How do you explain the difference between “plant-based” and “vegan” diets? Adults need around 700mg calcium per day (menopausal women may need more). Great sources of plant-based calcium: cabbage, kale, bok choi, okra, broccoli and cauliflower, sesame seeds and tahini, fortified plant-based milk, almonds, edamame, tofu, flaxseeds, lentils, dried figs and prunes. These are two lesser-known nutrients that we should all be aware of. Around 90% of adults in the UK don’t reach the daily recommended levels of choline, and this is especially important for pregnant women as they require higher levels. Owing to its involvement in methylation reactions that help to support DNA formation, detoxification and fertility, choline is extremely important for our bodies. It’s also needed to keep the brain healthy and to support concentration, memory and mental agility.How to Go Plant-Based is not just filled with family-friendly recipes, it’s also a practical guide incorporating Ella’s own journey, alongside scientific research and data, plus insights and information from plant-based experts, including doctors and nutritionists. Ella debunks the common myths surrounding eating a plant-based diet, shares her experiences of cooking for her family and emphasises the importance of making a plant-based diet accessible to everyone – for health, wellbeing, and the planet. We know that navigating all of this information and translating it into what we should actually be eating can feel confusing and overwhelming. But the truth is that eating well doesn’t have to be complicated, boring, difficult or expensive - once you have the foundations in place, it gets easier and easier to make positive choices and to really feel the benefits. To guide you on this journey, we’ve created a breakdown of the key pillars of a balanced diet. 1. The importance of "positive" nutrition Despite the increasing number of people moving towards a plant-based diet, there are no clear, evidence-based mainstream books to help anyone looking to adopt this way of eating - either for themselves, or for their family. It can be overwhelming to switch to a plant-based diet, and you may have no idea where to start. Thankfully Ella Mills and her team at deliciously ella have done all the research for you. This book demystifies going plant-based, making it as easy, clear and delicious as possible, and features 100 new recipes to get you started on your plant-based journey.

A lot of the traditional conversation around nutrition has focussed on what not to eat or ensuring that our calories-in don’t exceed calories-out. Much of this chatter has revolved around weight management, but whatever the motive, eating a ‘perfectly’ healthy diet all the time isn’t sustainable and doesn’t always make us healthier from a mental or physical perspective. The average adult requires 45g - 60g protein per day if they aren’t active. Those who are very active, do rigorous training programmes, are pregnant/breastfeeding, have specific health concerns or are elderly may require more. Vitamin E is one of many anti-oxidants in the body that helps to keep our cells healthy, brightens our skin, slows brain ageing, supports detoxification and feeds our gut bacteria.

Photo: Courtesy of Deliciously Ella/ @deliciouslyella Make Hearty Meals at Home—Especially at Night Despite the increasing number of people moving towards a plant-based diet, there are no clear, evidence-based mainstream books to help anyone looking to adopt this way of eating – either for themselves, or for their family. It can be overwhelming to switch to a plant-based diet, and you may have no idea where to start. Thankfully Ella Mills and her team at deliciously ella have done all the research for you. This book demystifies going plant-based, making it as easy, clear and delicious as possible, and features 100 new recipes to get you started on your plant-based journey. Vitamin C (vegetables, fruit) and zinc (sunflower seeds, tahini) keeps our immunity working well and help our skin heal by forming collagen. We’ve published about 3,000 plant-based recipes through the various different Deliciously Ella platforms since I started the company, and these are five of my personal go-to’s. They’re simple, delicious, and perfect for busy weeks.” Trans fats (limit where possible): vegetable oils (e.g. corn oil) margarine, shop-bought cakes, confectionery, pastries, muffins, and anything cooked at very high temperatures using vegetable oils such as deep-fried food. 3. Micronutrients

A recent analysis of women in the UK found that 77% are deficient in iodine, which is necessary for thyroid function, hormone balance and energy. Iodine is found in seafood and dairy, so plant-based eaters can be at higher risk of deficiency. Selenium (brazil nuts, brown rice) is vital for thyroid function and the liver, and folate is needed for fertility, detoxification and hormone balance. Iron has many important roles in the body. It’s crucial for energy, hair health, thyroid health, immunity and brain function. About 70% of your body’s iron is found in red blood cells where it binds and transports oxygen around the body – this means that if levels drop you can really notice it. Typical symptoms include low energy, feeling dizzy/faint, struggling with exercise and concentration. Because of menstruation and childbearing, women have a higher risk of deficiency and therefore need to eat more (around 14g/day) than men (around 9g/day).Broadly speaking there are two types of dietary fats - saturated and unsaturated. A plant-based diet containing nuts, seeds, avocado and olive oil tends to contain good levels of beneficial unsaturated fats, especially the omega-6 and omega-9 fatty acids. However, deficiency of omega-3 is more common since these are predominantly found in oily fish. It is important to keep the ratio of omega-3:6 balanced by including at least one daily source of omega-3, as below.

It’s day and night. The term plant-based was largely unheard of. Now, almost half the population is buying plant-based food products in supermarkets, and conversations around the impact of how we live on our health are part of the mainstream. Rather than counting calories or thinking about what to take out, consider what can really benefit your health by adding it in, such as nutrients, fibre, colour, freshness, flavour and vibrancy. This positive approach also leads to a more balanced attitude towards eating, which in turn reduces restrictive eating patterns and ultimately lessens the chances of periodically falling off the wagon. Plant-based refers to a diet rich in simple, natural, wholefood ingredients such as beans, nuts, seeds, fruits and vegetables. It’s a diet rather than a lifestyle. [Whereas] the term vegan has ethical origins and refers to the way you live your life way beyond what’s on your plate.It is a nutrient that becomes easily depleted in those that are stressed, drink alcohol, smoke or do a lot of long-haul air travel, and zinc is found in lower levels in plant-based foods, so it is important to make sure you give special attention to it to help discourage deficiencies, especially as it helps you process omega-3 properly in the body. B vitamins (beans, pulses, nuts, seeds) help the body make energy, synthesize our neurotransmitters such as serotonin and keep our hormones balanced. There has been a lot of fear around fat for decades, but our bodies need a constant supply of the right types of fat to stay healthy. Healthy fats work to support our mood, memory, hormone balance, immunity, cardiovascular health and joints, as well as helping to keep skin glowing and hair glossy, so we want a good amount of the right types of fat.