Nutritious Vegan Diet
Nutritious Vegan Diet
By Shalini Madhav
The vegan diet consists of plants only. There are fruits, nuts, grains, and vegetables. All foods that come from plants qualify. Vegans do not eat animals or animal products such as eggs and dairy products. As a vegan, there is a need to maintain a healthy diet so as to ensure that your body gets everything that it needs. When you eat a varied diet, then you are bound to get all the things that are needed.
A healthy diet
So as to ensure that you are on a healthy diet, make sure that you eat about five portions every day. Include a wide variety of vegetables and fruits on a daily basis. Your meals should also be based on pasta, rice, bread, potatoes and all sorts of starchy carbohydrates. Wholegrain is also a great choice.
Since vegans do not take dairy products, you should make sure that you have some dairy alternatives like yogurts and soya drinks. Make sure you go for the lower fat and sugar options that are available. You should also try to pulses and beans as well as other types of proteins.
Cheese also oils that are unsaturated as well as spreads. These need to be consumed in small portions. Drinking a lot of fluids is also very important. Make sure you have 6-8 glasses of water on a daily basis. Avoid the drinks and foods that have a high sugar, salt, and fat content. If you have to take these, do so in moderation.
There are various things that apply to the vegetarians and it is suitable for all ethnic origins and of health height and weight. There are diets that are also ideal for people who are overweight. Children who are below two years of age shouldn’t take the vegan diet since they have a wide range of needs.
The right nutrients
When you do proper planning and if you truly understand what constitutes a healthy diet and then balance it out, you will be able to give the body all the nutrients that it needs. If your diet isn’t planned out well, you won’t get all the essential nutrients like vitamin B12, iron and calcium.
Pregnant and breastfeeding vegans
If you are pregnant or breastfeeding, there is a need to stick to a vegan diet so as to ensure that you get all minerals and vitamins that the child needs to develop in the most healthy way. If you also decide that you want your child to be brought up a vegan, ensure that they have access to a wide range of foods so as to get the vitamins and energy needed for their growth.
Calcium and vitamin D
We need calcium for the development of teeth and bones. Nonvegans source calcium from dairy products such as yogurt, cheese, and milk. Vegans have to access it from other sources. A vegan can get calcium from dried fruits such as dried apricots, figs, plums, and raisins. They can also get it in bread, pulses, sesame seeds, tahini, and calcium-set tofu, unsweetened oat drinks, and so on.
There are many ways in which vegans are able to stay strong despite their limited diet. They need to keep energy high while at the same time staying away from animal products. Today you can buy vegan protein powder and other nutritional products to get your daily nutritional requirements.
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