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Dietary Modifications




Whitney Stuart, MCN, RDN, CDCES

Whitness Nutrition



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Vegan/Vegetarian/Plant-based Diet

A plant-based diet consists mostly or entirely of plant-based foods with no animal-source foods, although this diet preference may not be vegan (which also requires no animal by-products such as honey, eggs and cheese). Many individuals adopt a flexitarian approach where a majority of their diet is plant-based, with small additions of animal based foods as they desire.

Micronutrient Considerations

With any diet modification, it is pertinent to consider what naturally occurring micronutrients may be less abundant. This way, extra emphasis can be placed on foods (or supplementation) rich in these nutrients to ensure the body can still function optimally!



Other considerations: lentils, chickpeas, beans, tofu, cashew nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds, kale, dried apricots, dried figs, raisins, quinoa and fortified breakfast cereal.
Omega-3 Fatty Acids

Benefits of a Plant-based Diet

Super Green Smoothie Bowl

Simplify your paleo-based lunch with Whitney’s Vegetable/Protein/Fat/Carb (VPFC) Bento Method! 

Why Bento Boxes? Meet your needs, easily! Fill each category easily by utilizing a bento box. Non-starchy veggies, lean protein, complex carbohydrates and healthy fats for sustained energy
Bento Examples

Social Cues & Considerations

Paleo/Whole30 Diet

A paleo diet was designed to resemble what our hunter-gatherer ancestors ate thousands of years ago. It includes a whole foods based diet without dairy, grains, refined sugar and legumes.

Micronutrient Considerations



Benefits of Paleo/Whole30

Real Food Focus
A paleo diet emphasizes more home-cooked meals and time in the kitchen leading to fresh meals and less inflammatory packaged food consumption. Pro/Con? The paleo diet emphasizes cooking, as there are few paleo diet restaurants, but this can also lead to burn-out and cooking fatigue. 

Quality Protein Sources
Unlike many dietary preferences, the paleo diet puts a great emphasis on the quality and sourcing of protein (wild, grass-fed) which contributes to a decrease in inflammation and prevalence of dietary trans fat.
Date, Almond, and Prosciutto Stuffed Chicken Breast

Simplify your paleo-based lunch with Whitney’s Vegetable/Protein/Fat/Carb (VPFC) Bento Method! 

Bento Examples  

Social Cues & Considerations

Paleo + Plant-Based Pumpkin Spiced Single-serve Cheesecake


You can use a standard cupcake pan or small glass containers for your mini cheesecakes! Makes 12.

Add pecans, dates, salt, cinnamon, and ginger to the bowl of a food processor, then process for a few minutes until it starts to stick together. Spoon 2-3 tablespoons in each bottom. Refrigerate. Add the cashews, pumpkin puree, coconut milk or cream, pitted dates, coconut oil, lemon juice, salt, vanilla, cinnamon, ginger, clove, and nutmeg to a high-powered blender. Blend for 2 minutes on high until the mixture is ultra-smooth.  Pro Tip: You may need to stop a few times to scrape down the sides. Keep blending until it’s very smooth. Pour ~¼ cup batter into each mold. Refrigerate for at least 6 hours until set!