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Nourish your body with plants

A wholefood, plant-based diet is the perfect recipe for a long and healthy life. Discover how nutritious, rewarding and delicious it can be to nourish your body with nutrient-dense plant foods.

Give it a go!

Try the Plant-Based Challenge

Get ready to kickstart a healthier lifestyle while saving lives and protecting the planet! Our Plant-Based Challenge has all the recipes, tips, information and inspiration you’ll need to get started on your journey to kindness.

Nutrient dense plant foods

From protein to iron, from healthy fats to calcium, plants have it all!

Protein

Nourishing our bodies with whole plant foods is an easy way to get the protein you need, including all the essential amino acids.
Pile up your plate with legumes, whole grains, vegetables, and nuts and seeds for a healthy dose of powerful protein.

Why do we need it?
From building, maintaining and repairing our body tissue to assisting in the production of enzymes and hormones, the protein we eat plays a wide array of important roles throughout our bodies.

Iron

Iron is abundant in some of the most delicious and healthy plant foods. Incorporate a variety of whole grains, beans, dark green leafy vegetables, dried fruits, and nuts and seeds into your diet. Increase the absorbability of the iron by including vitamin C-rich foods in your meals and by limiting your caffeine intake around mealtimes.

Why do we need it?
Iron is a critical component of the blood cells that transport oxygen around our bodies, providing the energy we need to function.

Calcium

Pile up your plate with kale, bok choy, broccoli, beans, tahini, almonds, tofu or tempeh for a dose of healthy calcium. Plant sources of calcium provide an abundance of additional beneficial nutrients by default. For example, beans are a great source of calcium, and they’re magnesium rich, further aiding bone health.

Why do we need it?
There are plenty of plant-based sources of calcium that allow us to build and maintain strong teeth and bones. Exercise and vitamin D (from the sun) also protect our bone density.

Vitamin B12

Vitamin B12 is synthesised by microorganisms that live in the soil and water. However, modern-day water sanitation and soil degradation means that the plant foods we consume no longer contain adequate levels of this essential nutrient.

Why do we need it?
Along with being vital for the formation of our red blood cells, vitamin B12 also helps our neurological and immune systems function. Include fortified foods in your diet along with a supplement – this can easily be found on your local supermarket or pharmacy shelves.

Omega-3 fats

Get a dose of these healthy fats by incorporating ground flaxseeds (linseeds), chia seeds, hemp seeds, walnuts and leafy green vegetables into your daily diet.

Why do we need it?
Omega-3s allow our bodies to build cell membranes, synthesise hormones, reduce inflammation and maintain a healthy heart.

Plant powered athletes

Get the most out of your workout!

Healthy food helps active people get the most from exercise. Eating an abundance of fruits and vegetables, whole grains and legumes provide our bodies with nutrient-dense fuel, allowing us to perform at an optimal level.

READ MORE

Love to cook?

Nourish yourself with these super delicious, nutrient-dense recipes!

Warm and nutty cinnamon quinoa
Mexican morning scramble
Peanut sweet potato salad
Red quinoa and black bean salad
Yellow split pea dhal
Smoky North African beans
Pumpkin and chickpea tagine
Vegetable curry
Aotearoa New Zealand's dietary guidelines

Encouraging climate-friendly food choices

The more Kiwis who sit down to enjoy climate-friendly meals, the better the health outcomes - not only for our environment - but for our population. It is time that our dietary guidelines were updated to reflect the wide-reaching benefits of increasing plant-based meals.

Eat with kindness

Plants! Plants! Plants!

Sign up for the Plant-Based Challenge! Eating a plant-based diet is the most important thing you can do to help animals. It's a simple switch, but it makes a big difference. We bet you’ll find it tastier and easier than you ever imagined!

Donate today

Help us continue helping animals in need

As a charity, SAFE is reliant on the support of caring people like you to carry out our valuable work. Every dollar goes towards providing education, undertaking research and campaigning for the benefit of all animals.