The quest for perfection in our diets has become more prevalent in the last few years. Following a whole food plant-based diet is the dream for many, but in a world where we are tempted by an abundance of mouthwatering meals and snacks we can feel like a failure when we can't stick to something we thought so simple.

We try to live like we are in a blue zone; however, realistically we haven't been brought up in a culture and environment to allow us to do so. We do our best, but we forget about balance, we forget it's okay not to be 100%, we forget that we are imperfect as a species. 

Embrace the 80/20: Life's tastiest rule

Instead, we should seek balance. Fostering a sustainable plant-based diet which balances all nutritional goals, while allowing ourselves the occasional meals and foods, which may be more of the ‘treat’ variety. I opt for an 80/20 rule, however, depending on who you are and what you consider achievable you could opt for 85/15 or 70/30, or any other variation you see fit.

The 80/20 rule (in this context) embraces a predominantly whole foods diet full of nutrient-dense plant-based options (80%) with the flexibility for indulgences (20%) allowing the empowerment for mindful choices and a reminder that balance is key to sustainability. 

Plate perfection: Easy, nutritious, delicious

The framework of a dish can vary, but the structure is the same, starting with whole grains offering sustained energy release, and a variety of vegetables providing an array of essential vitamins and antioxidants to build up your body's defences. 

Diverse proteins such as legumes, tofu, tempeh, and seitan contribute not only to the structural integrity of the body's composition but also provide essential amino acids supporting muscle health and overall bodily function. 

Healthy fats sources from avocados, nuts, and seeds add depth and richness, both in flavour and nutritional content.

Nutrient goldmine: Discover plant power

I also want to highlight the abundance of essential nutrients found in various plant-based foods. Take lentils, for instance, which boast a rich profile of vitamins such as B1 through to B6, choline, folate, calcium, vitamin K, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, and sodium. 

While there are only a few minerals and vitamins that may be limited in one food, the beauty lies in the synergy of consuming a diverse range of plant foods. By incorporating various nutrient-packed options into your diet, you can cover all your nutritional bases, meeting Recommended Daily Intakes (RDIs) and providing your body with the optimal support it needs to thrive. Much like a well-serviced car with a full tank of fuel, the likelihood of failure is minimised because your body is well-equipped with everything it needs. 

This foundation allows you the flexibility to explore and enjoy additional whole foods, opt for what may be perceived as ‘junk’ food or indulge in something sweeter, like a dessert, without compromising your nutritional well-being.

Supplements: The non-negotiables

It's essential to note that even a well-balanced plate, no matter how nutritionally stable, doesn't eliminate the potential need for certain supplements. While we can incorporate foods containing vitamins like fortified B12, supplementation is still vital as a precautionary measure.

Vitamin D, a nutrient obtained from sunlight, presents a geographical challenge, making supplementation a practical choice. Additionally, ensuring an adequate intake of algae-based omega-3 supplements becomes crucial for those not consuming seaweed or nuts and seeds regularly. Seaweed-based foods also offer a source of iodine (although be careful not to have too much iodine, limiting kelp due to high and unstable levels of iodine; nori may be a safer bet in terms of levels of iodine).

Sauce it up

The debate over sauces often arises, with some considering them an indulgence to be avoided. However, adhering to an 80/20 split on whole foods doesn't necessarily mean eliminating beloved sauces like ketchup, mayo, or BBQ sauces from your culinary repertoire.

While these condiments may not be deemed the healthiest, their inclusion can bring added flavour and enjoyment to your meals. The key lies in moderation and balance. If a dollop of your favourite sauce adds vibrancy to your plant-based plate and encourages you to stick to healthier eating habits, then why deprive yourself?

The journey to mastering seasoning can be an evolving process, and experimenting with flavours allows you to tailor your diet to your unique preferences. So, if a drizzle of ketchup enhances your dining experience, embrace it - after all, a healthy diet is about sustainability and joy, not rigid restrictions.

Find your balance, ditch the stress

Adopting a more flexible stance toward dietary restrictions is a crucial step. Instead of strictly adhering to rules, let's prioritise achieving a balanced approach. This not only helps us avoid the potential dangers of obsessive eating, which might lead to eating disorders but also allows us to break free from the tight grip of rigid perfectionism. 

While showcasing our thriving selves on a plant-based diet is a shared aspiration, it's equally important to grasp that an intense fixation on healthy eating can inadvertently pave the way for unhealthy obsessions. This may manifest in restrictive eating habits and emotional distress when we deviate from our idealised diet. 

Redefining wellness: Eat, enjoy, thrive

So, if you find yourself craving a slice of pizza instead of a Buddha bowl or yearning for a vegan sausage rather than tempeh, indulge without fear, as that one deviation doesn’t have to derail your progress. Just as missing a gym session won't erase your muscles or skipping a run won't impede your speed, one day filled with snacks and treats won't necessarily lead to unwanted weight gain. Your commitment lies in the 80% dedicated to a well-rounded diet, while the remaining 20% is space for you to make choices based on your desires and the needs of your body.

If you are curious about how to implement more omega-3 sources in your plant-based diet check out the 5 best omega 3 sources, and find out how to decode ultra-processed foods.