The Vegan Diet

An Diet For Vegans

A vegan diet is made up of plant-based foods like vegetables, grains, nuts, and fruits. Vegans do not eat anything from animals, including dairy products and eggs.

Healthy Eating as a Vegan

You can get all the nutrients you need by following a balanced vegan diet that includes a variety of foods. Here are some tips for healthy vegan eating:

• Fruits and Vegetables: Aim for at least 5 portions of different fruits and vegetables every day.

• Starchy Carbs: Base your meals on foods like potatoes, bread, rice, and pasta, choosing wholegrain options when possible.

• Dairy Alternatives: Include fortified plant-based dairy alternatives, like soy drinks and yogurts (opt for lower-fat and lower-sugar choices).

• Proteins: Eat beans, lentils, and other protein sources.

• Healthy Fats: Include nuts and seeds rich in omega-3s (like walnuts) in your diet.

• Oils and Spreads: Use unsaturated oils and spreads in small amounts.

• Fortified Foods: Consider fortified foods or supplements for nutrients that are harder to get from a vegan diet, like vitamin D, vitamin B12, iodine, selenium, calcium, and iron.

• Stay Hydrated: Drink plenty of fluids, aiming for 6 to 8 cups or glasses a day.

• Limit Unhealthy Foods: If you choose high-fat, high-sugar, or high-salt foods, have them less often and in small amounts.

Nutritional Needs on a Vegan Diet

With good planning, you can get all the nutrients your body requires. If your diet isn't well planned, you might miss out on important nutrients like calcium, iron, vitamin B12, iodine, and selenium.

Pregnant or Breastfeeding Vegans

If you’re pregnant or breastfeeding and following a vegan diet, it’s important to ensure you get enough vitamins and minerals for your child’s healthy development.

Vegan Sources of Nutrients

• Calcium: Important for strong bones and teeth. Vegans can get calcium from:

  • Green leafy vegetables (like broccoli and cabbage)

  • Fortified plant-based drinks (like soy and oat drinks)

  • Tofu made with calcium

  • Sesame seeds and tahini

  • Pulses and fortified bread

• Vitamin D: Helps regulate calcium and keep bones healthy. Good vegan sources include:

  • Sunlight (from late March to September)

  • Fortified foods (like spreads and breakfast cereals)

  • Vitamin D supplements (make sure they’re plant-based)

• Iron: Needed for healthy red blood cells. Vegan sources include:

  • Pulses

  • Wholemeal bread

  • Iron-fortified cereals

  • Dark leafy greens

  • Nuts and dried fruits

• Vitamin B12: Essential for blood and nervous system health. Vegan sources are limited, so consider:

  • Fortified breakfast cereals

  • Fortified plant-based drinks

  • Yeast extracts (like Marmite) and nutritional yeast flakes

• Omega-3 Fatty Acids: Important for heart health. Vegan sources include:

  • Ground flaxseed oil

  • Rapeseed oil

  • Chia seeds

  • Shelled hemp seeds

  • Walnuts

To support heart health, eat at least 5 portions of a variety of fruits and vegetables each day, include plenty of fiber, limit saturated fats, and watch your salt intake.