Vegan Diet: Healthy Eating, Happy Living

A vegan diet is often associated with health benefits, such as improved blood sugar control, heart health and weight loss. However, it is important to plan your meals to ensure you are getting all the right nutrients. A vegan diet is typically rich in fibre, vitamin C and folate, but vegans may be lacking in vitamins B12 and D, omega-3 fatty acids, iodine, iron, calcium and zinc.

To follow a proper vegan diet, it is recommended to eat a variety of whole plant foods such as fruits, vegetables, whole grains, legumes, nuts and seeds. It is also important to include plant-based proteins like tofu, tempeh, beans and lentils, as well as plant-based dairy alternatives.

In addition, those following a vegan diet may need to consider taking supplements, especially for vitamin B12 and vitamin D.

Eat a variety of foods

Eating a variety of foods is essential to a healthy vegan diet. A well-planned vegan diet that includes a diverse range of nutrient-rich whole foods and fortified foods can help ensure you get all the necessary nutrients. Here are some tips to help you eat a variety of foods on a vegan diet:

Include Plenty of Fruits and Vegetables

Fruits and vegetables are staples in a vegan diet. They provide essential vitamins, minerals, and fibre. Aim for a variety of colours to get a range of nutrients. For example, red tomatoes contain lycopene for heart health, blue blueberries have brain-boosting anthocyanins, and orange sweet potatoes are rich in vitamin A for eye health. Leafy greens such as spinach, kale, and bok choy are especially nutritious, providing iron and calcium.

Choose Whole Grains

Opt for whole grains such as brown rice, quinoa, spelt, teff, amaranth, and whole-wheat bread instead of refined grains like white pasta and bread. Whole grains add iron and B vitamins to your diet and their extra fibre will help keep you full and may aid in weight loss.

Discover Plant-Based Proteins

Vegan sources of protein include tofu, tempeh, edamame, lentils, chickpeas, beans, nuts, and seeds. These provide essential amino acids and can be combined with whole grains to create complete proteins. For example, try combining rice and beans or quinoa and beans.

Fortified Foods

Include fortified foods in your diet to boost your nutrient intake. Opt for calcium-fortified plant-based milk and yoghurt to support bone health. Choose vitamin B12-fortified nutritional yeast and breakfast cereals to promote healthy blood cells and nerve function. Vitamin D-fortified vegan spreads and plant-based milk are also beneficial, especially during winter when sunlight exposure is limited.

Healthy Fats and Oils

Incorporate healthy fats and oils into your diet, such as omega-3 fatty acids from chia seeds, hemp seeds, flaxseeds, and walnuts. These essential fats support brain, nerve, eye, and immune health. Rapeseed oil is a good omega-3 option for cooking, and cold-pressed flaxseed, rapeseed, walnut, or hemp oil can be used in dressings.

Focus on whole grains

Whole grains are an important component of a vegan diet. They are a great source of complex carbohydrates, fibre, iron, B vitamins, and minerals. Examples of whole grains include spelt, teff, amaranth, and quinoa.

When following a vegan diet, it is important to focus on consuming whole grains as they provide essential nutrients that may otherwise be lacking in a plant-based diet. Whole grains are a good source of iron, which is crucial for energy and can be found in plant sources such as lentils and spinach. Combining plant sources of iron with vitamin C-rich foods, such as peppers, can also boost iron absorption.

In addition to iron, whole grains can provide the body with B vitamins, which are often found in animal products. Swapping out refined grains, such as white pasta and bread, for whole grains like brown rice and quinoa, adds B vitamins to a vegan diet. These vitamins are stripped away when grains are refined.

The extra fibre from whole grains will help keep you full and may even aid in weight loss. Fibre-rich foods can also help to lower blood sugar levels and reduce the risk of developing type 2 diabetes.

When planning vegan meals, it is important to include a variety of whole grains to ensure you are getting a range of nutrients. For example, quinoa is a complete protein, providing all the essential amino acids, while brown rice is a good source of iron and B vitamins. Including a variety of whole grains in your diet will ensure you are getting adequate nutrition and can help to make vegan meals more interesting and flavourful.

Get enough omega-3s

Getting Enough Omega-3s on a Vegan Diet

Omega-3 fatty acids are crucial for maintaining brain, heart, kidney, eye, and skin health. While omega-3s are typically associated with fatty fish like salmon, it is possible to get enough omega-3s on a vegan diet. Here are some tips to ensure you're getting sufficient omega-3 fatty acids while following a vegan lifestyle:

Understand the Different Types of Omega-3s

There are three main types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is the only essential omega-3 fatty acid, meaning our bodies cannot produce it, so we must obtain it from our diet. ALA is found in plant sources such as chia seeds, hemp seeds, flaxseeds, and walnuts. On the other hand, EPA and DHA are more commonly found in fatty fish. However, the body can convert ALA into EPA and DHA, although the conversion rate is relatively low.

Include ALA-Rich Foods in Your Diet

To ensure you're getting enough omega-3s, focus on incorporating plenty of ALA-rich foods in your vegan diet. In addition to the aforementioned chia seeds, hemp seeds, flaxseeds, and walnuts, you can also find ALA in soybeans, edamame beans, and kidney beans. Seaweed and algae are also excellent sources of ALA and are one of the few plant foods that contain both DHA and EPA.

Fortified Foods and Supplements

Another way to boost your omega-3 intake is to include fortified foods in your diet. Some soy milk and breakfast bars are now fortified with DHA. Additionally, supplements made from algae oil can provide a direct source of EPA and DHA. These supplements are suitable for vegans and can help ensure you're meeting your omega-3 requirements.

Balance Your Omega-6 to Omega-3 Ratio

While focusing on increasing your omega-3 intake, it's also important to be mindful of your omega-6 consumption. The typical Western diet tends to be high in omega-6 fatty acids, which are found in processed foods, fast food, and oils like safflower oil, sunflower oil, corn oil, and soybean oil. A diet high in omega-6s and low in omega-3s can increase inflammation in the body. By emphasizing whole, plant-based foods in your vegan diet, you can help maintain a healthier ratio of omega-6 to omega-3 fatty acids.

Include a Variety of Healthy Vegan Foods

In addition to ALA-rich foods, a well-rounded vegan diet that includes a variety of healthy foods can further support your omega-3 intake. For example, leafy green vegetables like spinach and kale are great sources of ALA. Additionally, calcium-set tofu, fortified plant-based milk and yogurt, and nuts like chia seeds and almonds can provide additional omega-3s and support overall health.

Plan your meals

Planning your meals is a crucial part of a vegan diet. It is important to ensure that your diet is well-planned and balanced to include all the essential nutrients your body needs. Here are some detailed instructions and tips to help you plan your vegan meals effectively:

Focus on Whole Foods

Emphasise whole plant foods in your diet, such as fruits, vegetables, whole grains, legumes, nuts, and seeds. These provide a wide range of essential nutrients and can be combined in various ways to create nutritious and delicious meals.

Prioritise Protein Sources

Include a variety of plant-based protein sources in your meals, such as tofu, tempeh, beans, lentils, chickpeas, and nuts. Aim for a balanced intake of these proteins throughout the day to ensure your body has the amino acids it needs.

Get Creative with Legumes

Legumes, such as beans, lentils, and peas, are excellent sources of plant-based protein and other nutrients. They can be used in a variety of dishes, from salads and stews to burgers and curries. Experiment with different types of legumes to find your favourites and incorporate them into your meal plan.

Fortify with Whole Grains

Swap out refined grains like white pasta and bread for whole grains like brown rice, quinoa, spelt, teff, amaranth, and buckwheat. Whole grains add iron and B vitamins to your diet and can help keep you feeling full and satisfied.

Boost Vitamins and Minerals

Pay special attention to vitamins and minerals that may be lacking in a vegan diet, such as vitamin B12, vitamin D, omega-3 fatty acids, iodine, iron, calcium, and zinc. Include vitamin B12-fortified cereals, nutritional yeast, and plant-based milk and yoghurt fortified with calcium and vitamin D.

Plan a Variety of Meals

Vary your meals to ensure you get a range of nutrients. For example, include leafy greens like spinach and kale for iron and calcium, nuts and seeds for healthy fats and protein, and colourful fruits and vegetables to boost your vitamin and mineral intake.

Prepare Snacks and Meals in Advance

Planning and preparing your snacks and meals in advance can help you stay on track with your vegan diet. Chop and store vegetables for quick stir-fries or salads, make overnight oats for breakfast, and roast nuts and seeds for healthy snacks.

Check Labels and Be Aware of Non-Vegan Ingredients

When shopping, read the labels of packaged products to ensure they are vegan-friendly. Look out for non-vegan ingredients such as whey, casein, lactose, gelatine, and certain E numbers. Even some vegetarian foods may contain egg or dairy, so it's important to be vigilant.

Discover New Recipes and Resources

Explore vegan recipe books, websites, and apps to discover new and exciting vegan meal ideas. Look for resources that provide guidance on planning balanced vegan meals, such as the vegan Eatwell Guide promoted by the Vegan Society.

Remember, a well-planned vegan diet is key to ensuring you get all the nutrients you need. By incorporating these tips into your meal planning, you can enjoy a varied and nutritious vegan diet that supports your health and well-being.

Take supplements

A vegan diet can be a healthy way to eat, but it requires careful planning to ensure you get all the nutrients you need. Taking supplements can be an important part of a vegan diet, as it can be difficult to obtain certain nutrients from plant-based sources alone. Here are some key supplements to consider when following a vegan diet:

Vitamin B12

Vitamin B12 is essential for energy production and brain function, and it is mainly found in animal products. Vegans can obtain some B12 from fortified cereals and energy bars, but this may not be sufficient to meet their daily requirements. The recommended daily amount for vitamin B12 is 2.4 micrograms for most adults, and it is advised to consult a healthcare professional before taking any supplements.

Vitamin D

Vitamin D is important for maintaining healthy bones and muscles, and it can be obtained through exposure to sunlight. However, in regions with less sunlight, such as the UK, it is recommended to supplement with vitamin D during the winter months. Opt for vitamin D2 or vegan D3 forms, such as those derived from lichen.

Omega-3 Fatty Acids (EPA and DHA)

Omega-3 fatty acids are important for heart health, brain function, and eye health. While the body can produce small amounts of EPA and DHA from ALA, which is found in plant sources like chia seeds, hemp seeds, and walnuts, supplementation may be necessary to ensure adequate levels. Algae oil supplements providing 200-300 mg of EPA and DHA daily can be a good option for vegans.

Iron

Iron is crucial for energy levels and preventing anaemia, and while plant sources like beans, legumes, and leafy greens contain iron, it is not as easily absorbed as iron from animal sources. To enhance absorption, combine iron-rich plant foods with vitamin C-rich foods. Only supplement with iron if you have a documented deficiency, as excessive iron intake can lead to health complications.

Iodine

Iodine is necessary for the production of thyroid hormones, which regulate metabolism. Plant foods typically contain very low levels of iodine, so supplementation or the addition of iodized salt to the diet may be necessary to meet daily requirements.

Calcium

Calcium is important for bone health, nerve function, and muscle function. While a vegan diet can provide adequate calcium through calcium-set tofu, fortified plant milks and yogurts, and leafy greens, it is important to ensure a daily intake of two to three portions of calcium-rich foods. Calcium is best absorbed in doses of 500 mg or less, and it should not be taken at the same time as iron or zinc supplements.

Zinc

Zinc is used by the body for various functions, including immune system support and speeding up reactions. It is important to include zinc-rich foods throughout the day, and if taking a supplement, opt for zinc gluconate or zinc citrate forms. Avoid taking zinc supplements at the same time as calcium supplements.

Frequently asked questions