Plant-based Eating: Considerations and Strategies

Jocelyn Harrison, MPH, RDN, is an ACE Certified Health Coach and founding member of Pacific Nutrition Partners, where she runs a thriving private practice specializing in whole-food, plant-based nutrition with a goal to help others maximize health and treat, manage and reverse chronic disease. Jocelyn’s passion for health and nutrition began early, but it wasn’t until chronic disease affected her own family that she transformed this passion into a career. After losing a brother with multiple sclerosis to a heart attack and witnessing another sibling’s diabetes diagnosis, she left a successful career in advertising and marketing to pursue nutrition full-time. She spent six years earning her credentials as a registered dietitian nutritionist, completing a Master of Public Health at UCLA and a year-long dietetic internship at the VA Greater Los Angeles Healthcare System. She loves weight training and endurance sports and has competed in numerous triathlons and road races.

Can you briefly define plant-based eating and how it differs from vegan or vegetarian eating plans? What are the health benefits of following a plant-based eating plan?

Plant-based eating primarily consists of foods derived from plants. The distinctions among plant-based, vegan and vegetarian diets can be confusing. A plant-based dietary pattern prioritizes the consumption of foods derived from plants but does not strictly exclude animal products. In fact, most people adhering to plant-based diets eat meat, dairy and other animal products on occasion. Vegetarians avoid meat, fish and poultry, while vegans avoid dairy and eggs in addition to all meat products.

In recent years, “plant-based” has evolved into “whole-food, plant-based” to emphasize whole, minimally processed foods. Whole plant foods are nutrient-dense and provide essential nutrients—proteins, carbohydrates and fats—as well as fiber, vitamins, minerals and phytonutrients. Simply avoiding animal products does not necessarily equate to a nutritious diet, as one could still consume highly processed foods that lack essential nutrients.

Adopting a plant-based diet can yield numerous health benefits. Extensive research demonstrates that diets rich in fruits, vegetables, whole grains, nuts and seeds significantly reduce the risk of chronic diseases, including cardiovascular disease, diabetes and cancer.

How practical is it for people to reduce or eliminate animal products from their diets? Does it require additional time and effort?

Transitioning to a plant-based diet often involves changing long-established habits, which takes time. Developing a repertoire of satisfying plant-based meals and snacks is key to long-term success. 

Once new habits are in place, following a plant-based diet does not necessarily require extra time or effort. With increasing availability of plant-based options in schools, hospitals and restaurants, adopting this lifestyle has become more convenient. I encourage my clients to give themselves several months to adapt to meal planning, grocery shopping and preparing plant-based meals.

What are the fitness and performance benefits of plant-based eating for athletes and avid exercisers? What changes might they notice in terms of how they feel and function?

Research indicates that endurance athletes may experience enhanced performance on a well-balanced plant-based diet. The high levels of vitamins, minerals and antioxidants in whole plant foods can promote faster recovery, increased training capacity, more efficient energy metabolism, and improved blood flow and oxygenation.

For those engaged in strength training and bodybuilding, similar benefits can be observed. Studies show no significant difference in muscle building and strength gains between plant-based and omnivorous diets when macronutrient intake is matched.

What are some common nutritional challenges faced by those following a plant-based eating plan? How can they overcome these challenges?

The primary nutrient of concern in a 100% plant-based diet is vitamin B12, which is not naturally present in plant foods. Supplementation or consumption of B12-fortified foods is essential.

Other nutrients that require attention include vitamin D, calcium, zinc, iron, omega-3 fatty acids and iodine. However, nutrient deficiencies can occur with any diet. A well-balanced whole-food, plant-based eating plan is often more nutrient-dense than other dietary patterns. 

The best strategy is to work with a registered dietitian nutritionist specializing in plant-based nutrition to ensure a balanced intake of protein-rich foods, whole grains, fruits, vegetables and healthy fats. With so much misinformation out there, expert guidance is invaluable.

Is there anything else you’d like our readers to know?

Like any eating pattern, plant-based diets require intentional planning to meet all nutritional needs. Instead of relying on social media and online trends, consult a registered dietitian nutritionist specializing in plant-based nutrition to ensure your dietary choices support optimal health and performance.

	To learn more from Jocelyn Harrison and other nutrition experts, register now for the ACE Health and Fitness Summit: Evidence-Based Nutrition for Coaches and Trainers. This event takes place on May 30, 2025, from 8:15 a.m. to 4:00 p.m. PDT.
In addition to covering plant-based eating, the five sessions explore everything from gut health to obesity medications. Don’t miss out on this opportunity to elevate your coaching game with science-backed nutrition insights from our panel of experts.