Vegan Diet: Safe Strategies For Optimal Health

A vegan diet is a plant-based diet that excludes all animal products, including meat, dairy, and eggs. It is often chosen for ethical, environmental, or health reasons. While a vegan diet can be very nutritious and have many health benefits, it may also increase the risk of nutrient deficiencies if not properly planned. A safe vegan diet should include a variety of nutrient-rich whole foods and potentially some supplements to meet daily requirements.

Eat a variety of fruits and vegetables

Eating a variety of fruits and vegetables is an important part of a safe vegan diet. The NHS recommends eating at least five portions of a variety of fruits and vegetables every day. This can help ensure you get the vitamins, minerals, fibre, and antioxidants that are essential for good health.

Fruits and vegetables contain vitamins, minerals, and other nutrients that may help prevent heart disease, cancer, and other illnesses. For example, they contain fibre, potassium, folate, and vitamins A and C. To get the most nutrients, it is recommended to eat fruits and vegetables of many different colours.

• Add fruit to whole-grain cereal, such as sliced bananas, raisins, or dried unsweetened cranberries.
• Add fruit to plain fat-free/low-fat yoghurt or cottage cheese, such as berries, sliced cherries, or pineapple.
• Add fruit to oatmeal, such as sliced peaches, apples, or pears.
• Eat whole fruits.
• Add chopped vegetables, such as onions, bell peppers, and spinach, to eggs.
• Choose a fruit or vegetable salad as your entree.
• Bulk up a sandwich with vegetables, such as cucumber spears, sliced tomato, sliced avocado, and dark green lettuce.
• Enjoy a bowl of vegetable-based soup.
• Choose celery sticks or baby carrots with a dip as a side dish instead of chips.
• Wash and cut raw veggies, such as bell peppers, celery, carrots, radishes, and broccoli, ahead of time so they are easy to grab for a snack.
• Prepare snack bags with dried fruit, such as raisins, dates, or unsweetened apricots, and dry-roasted nuts, such as pecans, almonds, and walnuts.
• Keep grab-and-go fruit, such as grapes, cherries, oranges, and bananas, easily available when you are on the run.
• Enjoy frozen fruits or vegetables, such as grapes, peas, or sliced bananas.
• Fill half your plate with vegetables and/or fruit.
• Keep lots of frozen vegetables on hand. They can be easily steamed or microwaved within minutes while the entree is cooking.
• Bake or roast vegetables, such as sweet potatoes or asparagus, in the oven.
• Always add extra chopped vegetables, such as sliced celery, carrot rounds, chopped tomatoes, or spinach, to any soup, stew, or sauce.
• Stir in cooked frozen or leftover vegetables, such as peas, chopped asparagus, sliced mushrooms, or halved Brussels sprouts, into cooked brown rice.
• Throw some vegetables, such as sliced zucchini, corn on the cob, or bell peppers, on the barbecue when grilling an entree.
• Make extra vegetables so you can easily have them again for another meal.

Consume fortified foods and supplements

Fortified foods are those to which vitamins and minerals have been added that were not originally present in the food. Fortified foods can be a great way to supplement your diet and ensure you are getting all the nutrients you need. However, it is important to remember that fortified foods should complement your intake of whole foods and not replace them.

Fortified Foods

Fortified Breakfast Cereals

Fortified breakfast cereals are a great way to pack in some vitamins and minerals to start your day. Examples include:

• Fibre One Cereal by General Mills, which is fortified with iron, vitamin B12, calcium, protein, and zinc.
• Kellogg's Mini-Wheats Unfrosted Cereal, which is fortified with iron, vitamin B12, and protein.

Fortified Dairy Alternatives

Fortified dairy alternatives, such as soya drinks and yogurts, can be a good source of nutrients. It is recommended to choose lower-fat and lower-sugar options.

Fortified Drinks

There are a variety of fortified drinks available, such as beet juice and ginger berry, blueberry lemonade, and clementine-twist sodas. These drinks can provide essential vitamins like vitamin B12, vitamin B6, and electrolytes.

Other Fortified Foods

There are many other fortified foods available, including:

• Luna Bar: Nutz Over Chocolate, which is fortified with vitamin B12, calcium, iron, iodine, and other nutrients.
• Daiya Cheddar Style Cheezy Mac, which is made from whole grain pasta and is gluten-free, soy-free, wheat-free, and dairy-free, while also being fortified with vitamin B12 and calcium.
• Bragg Premium Organic Nutritional Yeast, which can be added to salads, potatoes, rice, pasta, vegetables, and even popcorn, and is fortified with vitamin B12 and other B vitamins.

Supplements

In addition to fortified foods, supplements can be a convenient and economical way to ensure you are getting enough nutrients. Vitamin B12 supplements are particularly important for vegans, as vitamin B12 is mainly found in meat, eggs, and dairy products.

Supplements can be taken daily or weekly, and it is recommended to consult with a doctor to determine the appropriate dosage and frequency.

It is important to note that fortified foods and supplements should not replace a healthy, balanced diet. A well-planned vegan diet that includes a variety of fruits, vegetables, whole grains, beans, nuts, and seeds can provide all the essential nutrients required for a healthy body.

Choose high-protein foods

Protein is one of the nutrients that vegans can be deficient in. To avoid this, it's important to include high-protein plant foods in your diet.

Legumes

Legumes, including beans, lentils, and peas, are a great source of protein for vegans. Different types of lentils can contain up to 18 grams of protein per cooked cup, while beans typically contain between 10 and 18 grams of protein per cooked cup. For example, black beans contain 15 grams of protein per cup, and kidney beans contain 13 grams. Chickpeas are another great option, with 15 grams of protein per cup.

Soy Products

Soy products such as tofu, tempeh, edamame, and soy milk are also excellent sources of protein. Tofu is a versatile option that can take on almost any flavor and be added to a variety of dishes. A quarter block (122 grams) of tofu contains 15 grams of protein, while a half cup of shelled edamame provides over 18 grams. Tempeh contains 17 grams of protein per half cup.

Nuts and Seeds

Nuts and seeds are another good source of protein for vegans. Almonds, walnuts, cashews, and peanut butter are all tasty options that provide a hefty dose of protein, along with other important nutrients. For example, almonds contain 9 grams of protein per 1.5 ounces, while walnuts contain 7 grams. Sunflower seed kernels are another great option, providing about 5 grams of protein per ounce.

Whole Grains

Whole grains can also provide extra protein in a vegan diet. Quinoa, wild rice, oats, and buckwheat are all naturally high in protein and provide other important nutrients as well. Quinoa contains 8 grams of protein per cooked cup, wild rice contains 7 grams, oats contain 5 grams, and buckwheat contains 6 grams.

Meat Alternatives

Meat alternatives, such as plant-based burgers, sausages, and chicken, can also be a good source of protein for vegans. However, it's important to read the labels, as the nutritional content of these products can vary widely.

Nutritional Yeast

Nutritional yeast, often nicknamed "nooch" by vegans, is a complete protein source and provides 8 grams of protein per half-ounce serving. It is also a good source of vitamin B12, which is typically found in animal products.

Other Options

In addition to the above options, green vegetables such as spinach, Brussels sprouts, and green peas also contain decent amounts of protein. For example, a cup of cooked spinach contains 5 grams of protein, while a half cup of green peas contains 4 grams.

By including a variety of these high-protein foods in your diet, you can ensure that you're getting enough protein while following a vegan diet.

Avoid foods high in sodium, added sugars and fats

A vegan diet can be very nutritious, but it is important to be aware of the risks of an unbalanced vegan diet. Vegans are at risk of missing out on certain nutrients like protein, calcium, omega-3 fatty acids, zinc, vitamin B12, and vitamin D.

To ensure you are getting all the nutrients you need, it is important to avoid foods that are high in sodium, added sugars, and fats. Here are some tips to help you avoid these foods:

• Read nutrition labels carefully and pay attention to the sodium, saturated fat, and added sugar content.
• Choose unsaturated fats over saturated fats. While it is important to get enough healthy fats in your diet, too much saturated fat can increase your risk of heart disease.
• Limit your total sodium intake to no more than 2,300 milligrams per day to help prevent or manage high blood pressure.
• Limit your intake of added sugars. The American Heart Association (AHA) recommends that men limit their intake of added sugar to no more than 9 teaspoons (36 grams) daily and women limit it to no more than 6 teaspoons (25 grams) daily.
• Be mindful of your total fat intake and ensure it aligns with your daily calorie needs. The AHA recommends that only 5% of your daily calories come from saturated fats.
• Be cautious with vegan and vegetarian "faux meat" products as they can be highly processed and loaded with salt.
• Cook at home using nutritious, whole foods instead of relying on highly processed foods.
• Choose whole grains such as oatmeal, brown rice, or quinoa instead of refined carbohydrates.

By following these guidelines, you can help ensure that your vegan diet is safe and provides you with all the necessary nutrients.

Meet your calcium requirements

Calcium is an essential nutrient for maintaining healthy bones and teeth. It is also involved in our nervous system, blood clotting, and muscle function. While dairy is often thought of as the sole source of calcium, there are many vegan sources of calcium. Here are some tips to meet your calcium requirements on a vegan diet:

Include Calcium-Rich Foods in Your Diet

Incorporate the following calcium-rich foods into your meals and snacks:

• Calcium-fortified plant-based milk and yogurts: Look for soy milk, pea milk, or oat milk that is fortified with calcium.
• Calcium-set tofu: Tofu prepared with calcium sulfate or nigari contains significant amounts of calcium. Check the ingredient list to identify the coagulating agent used.
• Soybeans and soy products: Soybeans, tempeh, natto, and soynuts are excellent sources of calcium.
• Dark green leafy vegetables: Include broccoli, bok choy, collard greens, kale, mustard greens, turnip greens, and cabbage in your diet. While spinach contains calcium, it also has oxalates, which reduce calcium absorption.
• Sesame seeds and tahini: These are good sources of calcium and can be easily incorporated into various dishes.
• Bread: In some countries, such as the UK, calcium is added to white and brown flour by law, making bread a good source of calcium.
• Dried fruits: Figs, raisins, prunes, and dried apricots are not only nutritious but also provide a good amount of calcium.

Combine with Vitamin D for Better Absorption

Vitamin D helps with calcium absorption, so it's important to ensure you get enough of this nutrient as well. Include vitamin D-fortified foods in your diet, such as fortified plant-based milk, orange juice, and breakfast cereals. Safe sun exposure is also a great way to get your daily dose of vitamin D.

Consider a Calcium Supplement

If you feel you are not meeting your calcium requirements through diet alone, consider taking a calcium supplement. Look for one that also contains vitamin D to enhance absorption. However, it is always best to consult with a healthcare professional before starting any new supplement.

Frequently asked questions