Vegan Diet: Balancing Your Plant-Based Meals

A vegan diet is often accepted to be a healthy one, and it can help reduce the risk of heart disease, high blood pressure, high cholesterol and type-2 diabetes. However, if you’re a full-time vegan, it is worth taking the time to plan your meals and snacks to ensure your diet supplies all the nutrients you need.

Vegans avoid all animal-derived foods – as well as meat and fish, they don't eat eggs, dairy or honey. They also exclude animal by-products, like rennet, gelatine and certain E numbers.

A balanced vegan diet means getting all the essential vitamins, minerals and nutrients from a wide range of sources. This includes eating at least five portions of fruit and vegetables every day, basing meals on starchy carbohydrates, eating fortified dairy alternatives, consuming beans, pulses and other proteins, and eating nuts and seeds rich in omega-3 fatty acids.

Eat at least five portions of fruit and vegetables every day

Eating at least five portions of fruit and vegetables every day is a cornerstone of a healthy, balanced vegan diet. This is because fruit and vegetables are a good source of vitamins, minerals and fibre, and should make up just over a third of the food you eat each day. Evidence suggests that people who eat at least five portions of fruit and vegetables a day have a lower risk of heart disease, stroke and some cancers.

The five-a-day rule applies to fresh, frozen, canned, dried or juiced fruit and vegetables. A portion of fresh, canned or frozen fruit and vegetables is 80g, while 30g of dried fruit counts as one portion, but it should be kept to mealtimes to reduce the impact of sugar on teeth. A 150ml glass of fruit juice or a smoothie counts as one portion, but again, these should be limited to once a day because of their high sugar content.

One apple, banana, pear or similar-sized fruit is one portion each, and a slice of pineapple or melon is also one portion. Three heaped tablespoons of vegetables is another portion. It's easy to add a portion to your diet: try adding a tablespoon of dried fruit, such as raisins, to your morning cereal, or swapping your mid-morning biscuit for a banana.

Fruit and vegetables can be enjoyed in a variety of ways, so it's not hard to reach your five-a-day target. For example, you could add a side salad to your lunch, and have a portion of vegetables with dinner and fresh fruit with plain, lower-fat yoghurt for dessert.

Base meals on starchy carbohydrates

Starchy carbohydrates should make up just over a third of everything you eat, so it's important to base your meals around them.

Starchy foods include potatoes, bread, rice, pasta, and other grains such as oats. These foods are a great source of fibre, which is important for maintaining a healthy gut and preventing constipation. They also contain vitamins and minerals, such as calcium and iron, which are essential for maintaining strong bones and preventing anaemia.

When choosing starchy foods, opt for wholegrain or wholemeal varieties, such as brown rice, wholewheat pasta, and brown or wholemeal bread. These contain more fibre and usually more vitamins and minerals than white varieties. For example, potatoes with the skins on are a great source of fibre and vitamins.

Starchy foods are a great base for meals because they are versatile and can be combined with a variety of other foods. For example, you could make a jacket potato with baked beans for a healthy, balanced meal, or pasta with vegetables and plant-based protein.

It's important to note that starchy foods can also be high in calories, so it's best to eat them in moderation and to watch your portion sizes. As a general rule, try to fill half your plate with starchy foods and the other half with vegetables, plant-based proteins, and healthy fats.

Include fortified dairy alternatives

Dairy products are a good source of protein and calcium, which is essential for maintaining healthy bones and teeth. Vegans, however, do not consume dairy, so it is important to include fortified dairy alternatives in your diet to ensure you are getting enough calcium.

Fortified plant-based milk, yoghurt, and other dairy alternatives are widely available and can be a great source of calcium. When buying these products, it is important to choose fortified versions that are also unsweetened and lower in fat and sugar. Fortified soy milk, for example, is a good option, as soy products are known to be a great substitute for dairy.

In addition to calcium-fortified alternatives, there are other vegan-friendly sources of calcium to consider. These include green, leafy vegetables such as broccoli, cabbage, and kale; nuts and seeds like chia seeds and almonds; dried fruit; and even certain types of bread.

It is worth noting that spinach, while containing high levels of calcium, is not a good source for vegans as the body cannot digest all of it. Similarly, while dairy alternatives are a good source of calcium, they are not always a direct substitute for dairy in terms of protein content. Therefore, it is important to also include other protein-rich foods in your diet, such as beans, legumes, seeds, and nuts.

By including fortified dairy alternatives and other calcium-rich foods in your diet, you can ensure you are getting enough of this important nutrient while still adhering to a vegan lifestyle.

Eat beans, pulses and other protein sources

Eating beans, pulses and other protein sources is an important part of a vegan diet. These are good sources of protein, which is essential for the body to grow and repair itself. They are also good sources of a range of vitamins and minerals.

Pulses, including beans, peas and lentils, are naturally very low in fat and high in fibre, protein, vitamins and minerals. There is no evidence to suggest that vegans who enjoy a varied diet are likely to be deficient in protein.

Legumes, such as beans, lentils and peas, are great vegan protein sources. Other sources include seeds, nuts and plant-based dairy alternatives.

Nuts are high in fibre, and unsalted nuts make a good snack. However, they contain high levels of fat, so they should be eaten in moderation.

If you are concerned about getting enough protein, there are plenty of plant-based sources to choose from. These include legumes, seeds, nuts, and plant-based dairy alternatives. By including a variety of these foods in your diet, you can ensure that you are getting enough protein while also benefiting from the additional vitamins, minerals, and fibre that these foods provide.

Consume nuts and seeds rich in omega-3 fatty acids

Consuming nuts and seeds is an essential part of a balanced vegan diet. Nuts and seeds are rich in omega-3 fatty acids, which are crucial for brain health, hormones, nerves, eyes, and immune system function. Omega-3 fatty acids are considered 'essential' fats because our bodies cannot produce them, and we must obtain them from our diet.

Walnuts are one of the few plant foods that are rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid. A 30g handful of walnuts (around 1/4 cup or 10 whole walnuts) provides 1.9g of omega-3 ALA. This amount of ALA is associated with a reduced risk of dying from all causes, particularly cardiovascular disease and coronary heart disease.

Other nuts and seeds that are good sources of omega-3 fatty acids include flaxseeds, chia seeds, sunflower seeds, pine nuts, and Brazil nuts. Flaxseeds are also rich in alpha-linolenic acid and are resistant to oxidation due to their unique antioxidant content. Chia seeds have a slightly higher omega-3 content per gram than flaxseeds and are a good source of ALA.

When following a vegan diet, it is important to ensure a sufficient intake of omega-3 fatty acids, as the most active forms of these fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are typically found in fatty fish. While plant sources of omega-3 may not have the same benefits in reducing the risk of heart disease as oily fish, they are still an important part of a balanced vegan diet.

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