Vegan Diet Foods You Should Consider
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The Vegan Diet Foods
Healthy Eating as a Vegan
You should be able to get most of the nutrients you need from eating a varied and balanced vegan diet.
For a healthy vegan diet:
eat at least 5 portions of a variety of fruit and vegetables every day
base meals on potatoes, bread, rice, pasta or other starchy carbohydrates (choose wholegrain where possible)
have some dairy alternatives, such as soya drinks and yoghurts (choose lower fat and lower sugar options)
eat some beans, pulses and other proteins
choose unsaturated oils and spreads, and eat in small amounts
drink plenty of fluids (the government recommends 6 to 8 cups or glasses a day)
If you choose to include foods and drinks that are high in fat, salt or sugar, have them less often and in small amounts.
See the Eatwell Guide for more information about a healthy diet.
The Eatwell Guide applies to vegetarians, vegans, people of all ethnic origins and those who are a healthy weight for their height, as well as those who are overweight.
The only group it’s not suitable for is children under the age of 2, as they have different needs.
Getting the Right Nutrients from a Vegan Diet
With good planning and an understanding of what makes up a healthy, balanced vegan diet, you can get all the nutrients your body needs.
If you do not plan your diet properly, you could miss out on essential nutrients, such as calcium, iron and vitamin B12.
Vegans who are Pregnant or Breastfeeding
During pregnancy and when breastfeeding, women who follow a vegan diet need to make sure they get enough vitamins and minerals for their child to develop healthily.
See vegetarian and vegan mums-to-be for more information.
If you’re bringing up your baby or child on a vegan diet, you need to ensure they get a wide variety of foods to provide the energy and vitamins they need for growth.
Vegan sources of calcium and vitamin D
Calcium is needed for strong and healthy bones and teeth. Non-vegans get most of their calcium from dairy foods (milk, cheese and yoghurt), but vegans can get it from other foods.
Good sources of calcium for vegans include:
green, leafy vegetables – such as broccoli, cabbage and okra, but not spinach
fortified unsweetened soya, rice and oat drinks
sesame seeds and tahini
brown and white bread (in the UK, calcium is added to white and brown flour by law)
dried fruit, such as raisins, prunes, figs and dried apricots
A 30g portion of dried fruit counts as 1 of your 5 A Day, but should be eaten at mealtimes, not as a between-meal snack, to reduce the impact on teeth.
The body needs vitamin D to regulate the amount of calcium and phosphate in the body. These nutrients help keep bones, teeth and muscles healthy.
Good sources of vitamin D for vegans include:
exposure to sunlight, particularly from late March/early April to the end of September – remember to cover up or protect your skin before it starts to turn red or burn (see vitamin D and sunlight)
fortified fat spreads, breakfast cereals and unsweetened soya drinks (with vitamin D added)
Read the label to ensure the vitamin D used in a product is not of animal origin.
Vegan Sources of Iron
Iron is essential for the production of red blood cells.
A vegan diet can be high in iron, although iron from plant-based food is absorbed by the body less well than iron from meat.
Good sources of iron for vegans are:
wholemeal bread and flour
breakfast cereals fortified with iron
dark green, leafy vegetables, such as watercress, broccoli and spring greens
dried fruits, such as apricots, prunes and figs
Vegan Sources of Vitamin B12
The body needs vitamin B12 to maintain healthy blood and a healthy nervous system.
It’s only found naturally in foods from animal sources. Sources for vegans are therefore limited and a vitamin B12 supplement may be needed.
Sources of vitamin B12 for vegans include:
breakfast cereals fortified with B12
unsweetened soya drinks fortified with vitamin B12
yeast extract, such as Marmite, which is fortified with vitamin B12
Vegan Sources of Omega-3 Fatty Acids
Omega-3 fatty acids, primarily those found in oily fish, can help maintain a healthy heart and reduce the risk of heart disease when eaten as part of a healthy diet.
Sources of omega-3 fatty acids suitable for vegans include:
flaxseed (linseed) oil
soya oil and soya-based foods, such as tofu
Evidence suggests that plant sources of omega-3 fatty acids may not have the same benefits in reducing the risk of heart disease as those in oily fish.
But if you follow a vegan diet, you can still look after your heart by eating at least 5 portions of a variety of fruit and vegetables every day, cutting down on food that’s high in saturated fat, and watching how much salt you eat.
DISCLAIMER: The materials and the information contained herein are provided for general and educational purposes only and do not constitute any legal, medical or other professional advice on any subject matter. None of the information on our videos is a substitute for a diagnosis and treatment by your health professional. Always seek the advice of your physician or other qualified health provider prior to starting any new diet or treatment and with any questions you may have regarding a medical condition. If you have or suspect that you have a medical problem, promptly contact your health care provide.
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