Veganism: A Guide To Maintaining A Balanced Plant-Based Diet

A vegan diet is a plant-based approach to eating that excludes all animal products, including meat, eggs, and dairy. Vegans also avoid wearing or using animal products, such as leather or wool. People choose to follow a vegan diet for ethical, environmental, or health reasons.

A well-planned vegan diet can be very nutritious and provide all the nutrients you need to be healthy. However, it is important to ensure you are getting a wide variety of nutrients, as a poorly planned vegan diet can lead to nutrient deficiencies.

- Eat a variety of fruits, vegetables, whole grains, beans, nuts, and seeds.

- Include protein-rich foods such as beans, tofu, tempeh, nuts, quinoa, lentils, and whole grains.

- Choose calcium-fortified plant milk and yogurt to ensure you are getting enough calcium.

- Get enough vitamin B12, either through nutritional yeast or a supplement.

- Eat iron-rich foods such as spinach, chickpeas, and beans.

- Stay hydrated by drinking plenty of fluids throughout the day.

- Limit processed vegan foods and focus on whole, nutrient-rich foods.

- Plan your meals to ensure you are getting enough calories and nutrients throughout the day.

- Include snacks between meals to manage your hunger and meet your calorie needs.

Eat a variety of fruits and vegetables

Eating a variety of fruits and vegetables is essential for a healthy vegan diet. Aim for at least five portions of different fruits and vegetables every day. This will provide your body with a range of vitamins, minerals, and other nutrients that support good health.

Fruits and vegetables contain vitamins, minerals, and other nutrients that may help prevent heart disease, cancer, and other illnesses. Some of these beneficial nutrients include fiber, potassium, folate, and vitamins A and C. To ensure you're getting a diverse range of nutrients, try to eat fruits and vegetables of different colours. For example, fill half your plate with colourful vegetables, such as onions, bell peppers, spinach, cucumber, avocado, and dark leafy greens.

You can easily incorporate fruits and vegetables into your meals and snacks. Try adding fruit to whole-grain cereal or oatmeal, or include them in plain yoghurt. You can also make fruit or vegetable salads or add chopped vegetables to eggs. Bulk up sandwiches with vegetables, enjoy a bowl of vegetable soup, or opt for celery sticks or baby carrots with a dip instead of chips.

Keep washed and cut raw veggies easily accessible for snacking. You can also prepare snack bags with dried fruit and nuts. Additionally, always have grab-and-go fruits available when you're on the move. Don't forget that frozen fruits and vegetables are just as nutritious and can be easily steamed, microwaved, baked, or roasted.

Plan meals to meet your nutritional needs

Planning meals is essential to meeting your nutritional needs on a vegan diet. Without careful planning, you may fall short of crucial nutrients like protein, iron, calcium, vitamin B12, and omega-3 fatty acids. Here are some tips to help you plan meals that meet your nutritional needs:

Include a Variety of Foods

Incorporate a diverse range of fruits, vegetables, grains, proteins, and healthy fats in your diet. A well-rounded vegan diet includes whole grains, proteins, healthy fats, and plenty of fruits and vegetables.

Fortified Foods and Supplements

Choose fortified plant-based milk, cereals, and nutritional yeast to meet your vitamin and mineral needs. Vitamin B12, in particular, is primarily found in animal products, so nutritional supplements or fortified foods are necessary for vegans.

Plant-Based Sources of Nutrients

• Protein: Beans, lentils, tofu, quinoa, peanut butter, and nuts.
• Iron: Spinach, lentils, fortified cereals, soybeans, dark leafy greens, beans, rice, and pasta.
• Calcium: Fortified plant-based milk, green leafy vegetables like broccoli and cabbage, dried fruit, sesame seeds, and tahini.
• Vitamin B12: Fortified breakfast cereals, unsweetened soya drinks, yeast extract (e.g. Marmite), and nutritional yeast flakes.
• Omega-3 Fatty Acids: Walnuts, flaxseeds, hemp seeds, chia seeds, edamame, seaweed, and plant-based oils like rapeseed oil and ground linseed (flaxseed) oil.

Meal Preparation

Meal prep can help you save time and stay on track with your nutrition goals. Set aside time each week to prepare your meals in advance. This will make it easier to maintain a consistent, healthy diet.

Seek Expert Advice

Consult a registered dietitian or a healthcare provider for guidance on meeting your nutritional needs. They can provide personalized advice based on your health status and ensure you're making the best choices for your well-being.

Eat whole foods and avoid processed foods

A whole-food, plant-based diet is based on natural foods that are not heavily processed. This means eating whole, unrefined, or minimally refined ingredients that are free of animal ingredients such as meat, milk, eggs, or honey. While there is some overlap with vegan diets, a key difference is that vegan diets can include highly processed imitation meats and cheeses, whereas a whole-food, plant-based diet favours whole or minimally processed foods.

When following a whole-food, plant-based diet, it is best to avoid or minimise highly processed foods, including:

• Fast food, such as french fries, cheeseburgers, hot dogs, and chicken nuggets
• Added sugars and sweets, such as table sugar, soda, pastries, cookies, and candy
• Refined grains, like white rice, white pasta, and white bread
• Packaged and convenience foods, including chips, crackers, and frozen dinners
• Processed vegan-friendly foods, such as plant-based meats, faux cheeses, and vegan butters
• Artificial sweeteners, like Equal, Splenda, and Sweet'N Low
• Processed animal products, including bacon, lunch meats, and beef jerky

Instead, a whole-food, plant-based diet emphasises eating whole, minimally processed foods, such as:

• Fruits: berries, citrus fruits, pears, peaches, bananas, etc.
• Vegetables: kale, spinach, tomatoes, broccoli, carrots, peppers, etc.
• Starchy vegetables: potatoes, sweet potatoes, butternut squash, etc.
• Whole grains: brown rice, rolled oats, quinoa, brown rice pasta, barley, etc.
• Healthy fats: avocados, olive oil, unsweetened coconut, etc.
• Legumes: peas, chickpeas, lentils, black beans, etc.
• Seeds, nuts and nut butters: almonds, cashews, macadamia nuts, pumpkin seeds, sunflower seeds, etc.
• Unsweetened plant-based milks: coconut milk, almond milk, cashew milk, etc.
• Spices, herbs, and seasonings: basil, rosemary, turmeric, black pepper, etc.
• Condiments: salsa, mustard, nutritional yeast, soy sauce, vinegar, etc.
• Plant-based proteins: tofu, tempeh, and plant-based protein powders with no added sugar or artificial ingredients
• Beverages: coffee, tea, sparkling water, etc.

When supplementing your plant-based diet with animal products, choose quality products and eat them in smaller quantities compared to plant foods.

Eat enough calories and snacks

Eating enough calories and snacks is crucial for maintaining a balanced vegan diet and meeting your nutritional needs. Here are some tips to ensure you're consuming adequate calories and snacks while adhering to a vegan lifestyle:

Focus on Calorie-Dense Foods:

• Nuts and seeds: Include a variety of nuts such as almonds, walnuts, and chia seeds in your diet. For example, walnuts provide 180 calories per ounce, which is more calorie-dense than cheddar cheese.
• Oils: Incorporate oils like olive oil, coconut oil, and flaxseed oil into your meals. One tablespoon of olive oil provides 119 calories.
• Avocados: Avocados are a nutritious and calorie-dense food. Half an avocado contains 160 calories.
• Dried fruits: Dried fruits such as raisins, prunes, and dried apricots are concentrated sources of calories and nutrients.
• Legumes: Legumes like chickpeas, lentils, and black beans are excellent sources of protein, fibre, and calories.
• Starchy carbohydrates: Base your meals on potatoes, whole grain bread, brown rice, and pasta.
• Vegan proteins: Include tofu, tempeh, and plant-based meat substitutes in your diet.

Snacking Tips for Vegans:

• Fruit and nut butter: Pair fruits like bananas or apples with natural nut butters like almond or peanut butter for a filling and nutritious snack.
• Guacamole and crackers: Avocados are a healthy source of calories, and pairing them with whole-grain crackers makes for a tasty vegan snack.
• Trail mix: Create your own trail mix by combining nuts, seeds, and dried fruit. You can also add in some chocolate chips or coconut flakes for extra flavour.
• Roasted chickpeas: Toss canned chickpeas in olive oil and your favourite seasonings, then bake until crunchy.
• Rice cakes and avocado: Top rice cakes with avocado for a balanced snack that provides healthy fats and fibre.
• Hummus and veggies: Hummus is a vegan dip made from chickpeas and sesame seed paste (tahini). Pair it with raw vegetables like carrots, celery, or cucumber for a crunchy and satisfying snack.
• Smoothies: Blend plant-based milk or water with fruits and vegetables of your choice. You can also add vegan protein powder, nut butter, or seeds for an extra calorie boost.
• Oatmeal: Oatmeal is a versatile snack that can be enjoyed at any time of the day. Top it with fruits, nuts, or seeds for added flavour and nutrition.
• Homemade granola: Make your own granola by mixing oats, nuts, seeds, dried fruit, and a sweetener like maple syrup. Bake it in the oven for a healthy and delicious snack.
• Energy balls: Combine oats, nut butter, dried fruit, and optional chocolate chips to make bite-sized energy balls. They're a perfect on-the-go snack.
• Vegan soft pretzels: Making homemade soft pretzels can be a fun project, and they're delicious as a snack. Enjoy them plain or with a spicy mustard dip.
• Crispy chickpeas: Transform canned chickpeas into a crunchy and addictive spiced snack. They're easy to make and will stay fresh in a container for several days.
• Oven-roasted peanuts: Roasted peanuts are a classic, tasty, and high-protein vegan snack. You can leave them plain or toss them with salt or spices.

Remember, it's important to focus on whole foods and avoid relying on heavily processed vegan "junk food" to meet your calorie needs. A well-planned vegan diet that includes a variety of calorie-dense foods will ensure you're getting adequate nutrition while enjoying the benefits of a plant-based lifestyle.

Find vegan alternatives

A vegan diet can be very nutritious, but it's important to be aware of the nutrients you might be missing out on and find alternatives to include them in your diet.

Vegans can be at risk of missing out on protein and vitamins B12, D, and K2, as well as calcium, iron, zinc, and omega-3 fatty acids.

Protein

• Legumes (beans, lentils, peas)
• Seeds and nuts
• Tofu, tempeh, and seitan
• Quinoa
• Whole grains
• Vegan protein supplements (usually made from legumes)

Vitamin B12

• Fortified breakfast cereals and bread
• Nutritional yeast
• Fortified plant milk
• Meat substitutes

Vitamin D

• Fortified foods such as breakfast cereals, bread, orange juice, and plant milk
• Exposure to sunlight
• Vitamin D supplements

Calcium

• Green, leafy vegetables such as broccoli, cabbage, and kale
• Fortified unsweetened soya, pea, and oat drinks
• Sesame seeds and tahini
• Bread (in the UK, calcium is added to flour by law)
• Dried fruit, such as raisins, prunes, figs, and dried apricots
• Calcium-fortified plant milk and yoghurt

Iron

• Wholemeal bread and flour
• Fortified breakfast cereals
• Dark, green leafy vegetables, such as watercress, broccoli, and spring greens
• Dried fruits, such as apricots, prunes, and figs
• Fortified bread and cereals
• Soybeans
• Dark leafy greens
• Beans
• Rice
• Pasta

Omega-3 Fatty Acids

• Walnuts
• Flaxseeds
• Hemp seeds
• Chia seeds
• Edamame (soybeans)
• Seaweed
• Algae
• Ground linseed (flaxseed) oil
• Vegetable (rapeseed) oil

Frequently asked questions