|Balanced vegan diet plan|
Balanced vegan diet plan: A vegan is a type of vegetarian who avoids all animal products. This means that a vegan does not eat meat, dairy products, eggs, or milk. However, a vegan diet can still provide all the important minerals and vitamins your body needs. All you need is good planning! If you're thinking of becoming vegan or want to eat fewer animal foods, here are four key tips you need to know. And before you remove all animal products from your diet, be sure to consult your doctor, health care provider or dietitian to make sure a vegan diet is right for you.
Balanced vegan diet plan
Four steps to having a balanced vegan diet
1. Consume enough proteinVegans do not eat meat, fish, poultry, dairy or eggs. These foods are rich in proteins that are important nutrients for red blood cells and muscles. Vegans should replace animal protein with vegetable protein sources such as:
- Thee soybeans and soy products: tofu, edamame (green soybeans), fortified soy beverages
- Meat substitutes: textured vegetable protein (PVT), vegetarian burgers, vegetarian hot dogs.
- Legumes: lentils, peas, and dried beans
- Whole grains: quinoa, buckwheat
- Nuts and seeds: almonds, walnuts, cashews, sesame seeds, linseed.
2. Do not forget about omega-3 fats
Omega-3 fats are important for heart health and brain and eye development in babies. Non-animal sources of omega-3 fats are:
- Oils: Canola, Flax, Nuts, and Soybeans
- Soybeans and tofu
- Ground flaxseed and walnuts
3. Make sure you get the vitamins you needVitamin B12 contributes to the health of the nerves and blood cells of the body. The vitamin B12 is only found in animal foods and fortified foods such as:
- Fortified beverages made from soy, almond or rice
- Red Star Nutritional Yeast
- Fortified meat substitutes: PVT, vegetarian burgers (read the label)
Vegans may need to take vitamin B12 supplements. Before choosing a supplement, talk to your doctor, health care provider or registered dietitian about how much you need.
- soft margarine
- fortified beverages: soy, almond and rice beverages ( read the label ).
4. Make sure you get the minerals you need.Calcium maintains bone health and helps regulate the contractions of the heart and muscles. Often, vegans do not consume enough calcium. Include the following vegan calcium sources in your diet:
- Enriched beverages: soy, rice or almond beverage
- Tofu solidified with calcium
- Legumes: kidney beans, baked beans, kidney beans
- Almonds, almond butter
- Sesame seeds
- Dark green vegetables: broccoli, savoy cabbage, green cabbage leaves.
Iron contributes to the transport of oxygen in the body. Vegans need twice as much iron as people who eat meat, because we do not drink iron from plant foods as well as food from animal sources. Vegan sources of iron include:
- Legumes: kidney beans, black eye beans, red lentils
- Soybean products: tofu, fortified soy beverages, veggie burgers, PVT
- Pasta and fortified cereals
- Dried fruits: prunes, raisins, and apricots
- Dark green vegetables: green cabbage leaves.
Zinc plays a role in healing wounds and helps the immune system fight off viruses. Vegan sources of zinc include:
- Legumes: lentils, fried beans, lima beans
- Soybean products: tofu, fortified soy beverages
- Nuts and seeds: peanuts, peanut butter, sesame seeds, tahini, pumpkin seeds, cashew nuts
- Grain products: wild rice, wheat germ.