Vegan Diet Basics: What Should I Eat Daily?

A vegan diet is a plant-based plan that excludes all animal products, including meat, fish, dairy, eggs, and even honey. It can be challenging to plan a balanced vegan diet, but it is possible to get all the nutrients you need from plant-based sources. This paragraph will discuss what a daily vegan diet should look like to ensure it is balanced and nutritious.

Fortified foods and supplements

Vitamin B12 is typically found in animal products, so vegans need to eat fortified foods such as breakfast cereals and soya products, or consider taking a supplement. A deficiency in vitamin B12 can cause anaemia, so this is particularly important for those following a vegan diet.

Vitamin D is another nutrient that is important for vegans to monitor. In the winter, the UK recommends everyone, including meat-eaters, supplement their vitamin D intake. For vegans, good sources include fortified foods like plant-based milk, fortified vegan spreads, and vitamin D supplements.

Iodine is another nutrient that is more commonly found in animal products. Vegans can get iodine from moderate amounts of iodised salt in their diet, or by taking a supplement.

Iron is found in plant sources, but it is not absorbed by the body as well as the type of iron found in animal products. To optimise the absorption of iron, vegans can combine plant sources with foods rich in vitamin C.

Calcium is also necessary for nerve and muscle function and blood clotting. Vegans can get calcium from calcium-set tofu, fortified plant milk and yoghurt, leafy greens, and nuts and seeds such as chia seeds and almonds.

It is important to note that supplements and proper planning are essential for vegans to avoid deficiencies in critical nutrients.

Calcium-rich foods

Calcium is essential for maintaining healthy bones and teeth. While non-vegans get most of their calcium from dairy products, there are plenty of calcium-rich vegan foods to choose from. Here is a list of calcium-rich foods that can help vegans meet their daily requirements:

Green Leafy Vegetables

Green, leafy vegetables like broccoli, cabbage, kale, mustard greens, collard greens, and okra are excellent sources of calcium for vegans. However, spinach should be avoided as it contains high levels of calcium that the body cannot fully digest.

Fortified Plant-Based Milk

Fortified unsweetened soy, pea, and oat milk can provide similar amounts of calcium to cow's milk. Soy milk is also a good source of vitamin D and has less saturated fat than whole milk.

Seeds

Seeds, such as chia seeds and sesame seeds, are rich in calcium and can be easily added to meals or snacks. For example, chia seeds can be sprinkled on smoothies or oatmeal, while sesame seeds can be toasted and added to salads or baked goods.

Nuts

Nuts, particularly almonds, are a good source of calcium. Just a quarter-cup of almonds provides 96 mg of calcium. However, nuts are high in calories and fat, so they should be consumed in moderation.

Beans and Legumes

White beans, edamame, and tofu (made with calcium sulfate) are excellent plant-based sources of calcium. They also provide additional nutritional benefits, such as protein, fibre, and iron.

Dried Fruits

Dried fruits like figs, raisins, prunes, and apricots are not only sweet treats but also contain calcium. A 30-gram portion of dried fruit is equivalent to one of your five recommended daily servings of fruit and vegetables.

Bread

In the UK, calcium is added to white and brown flour by law, making bread a good source of calcium for vegans.

Fortified Foods and Drinks

Fortified foods and drinks, such as plant-based yogurts, cereals, orange juice, and some types of flour and cornmeal, can also help boost calcium intake. Always check the labels to ensure the products are fortified with calcium.

Blackstrap Molasses

Blackstrap molasses is a sweetener that offers a nutritional punch. It is made by boiling sugar cane three times and contains 191 mg of calcium per tablespoon. However, it is high in sugar and should be consumed in moderation.

Vitamin D sources

Vitamin D is essential for maintaining healthy bones and teeth, as it helps your body absorb calcium and phosphorous from food. People who don't get enough vitamin D are at a higher risk of developing weak and brittle bones. It is also necessary for a well-functioning immune system, and research has linked vitamin D deficiency to a greater risk of developing infections and autoimmune issues.

Vitamin D is unique compared to other vitamins because your body can make it when your skin is exposed to sunlight. However, for those who follow a vegan diet, it can be challenging to get enough vitamin D, as many vitamin D-rich foods are animal-based, such as salmon, egg yolks, and shellfish.

• Fortified foods: Fortified plant-based milk (soy, almond, rice), breakfast cereals, oatmeal, and orange juice. Check the labels to ensure the products are fortified with vitamin D, as not all brands are.
• Mushrooms: Especially those exposed to ultraviolet light when growing, such as maitake and chanterelle mushrooms.
• Sunlight: Spending time in the sun is a great way for vegans to boost their vitamin D levels. Aim for 10 to 30 minutes of sun exposure three times a week. However, be mindful of the amount of sun exposure, as too much can lead to sunburn and increase the risk of skin cancer.
• Vitamin D supplements: If you struggle to get enough vitamin D through diet and sun exposure, consider taking a vegan-friendly vitamin D supplement.

It is important to note that vitamin D requirements may vary depending on factors such as age, skin type, and sun exposure. Additionally, vitamin D deficiency can cause various health issues, including weakened bones, a compromised immune system, and insomnia. Consult with a healthcare professional if you suspect you are deficient in vitamin D or any other nutrient.

High-protein foods

Soy Products

Soy products such as tofu, tempeh, edamame, and soy milk are excellent sources of protein for vegans. Tofu and tempeh are versatile and can be used in stir-fries, salads, and sandwiches. Edamame makes for a nutritious appetizer or snack, and soy milk can be added to cereals or used in smoothies. Soy protein provides the body with all the essential amino acids it needs.

Legumes

Legumes, including beans, lentils, and chickpeas, are a budget-friendly and protein-rich option for vegans. Different lentil varieties can contain up to 18 grams of protein per cooked cup, while beans typically range from 10 to 18 grams of protein per cooked cup. Legumes are also excellent sources of complex carbohydrates, fibre, iron, folate, and various other essential nutrients.

Nuts and Seeds

Nuts and seeds are great sources of protein and healthy fats. Almonds, walnuts, cashews, and peanut butter are some of the nut options that provide around 5-9 grams of protein per ounce. Seeds like pumpkin seeds, hemp seeds, and tahini (sesame seed paste) also offer substantial amounts of protein and can be easily incorporated into meals or enjoyed as snacks.

Whole Grains

Whole grains like quinoa, wild rice, oats, and buckwheat provide not only protein but also fibre and various vitamins and minerals. Quinoa, for example, offers 8 grams of protein per cooked cup, while wild rice provides 7 grams. Sprouted grain bread, or Ezekiel bread, is another high-protein option, with each slice containing around 3 to 6 grams of protein.

Green Vegetables

While not as high in protein as other food groups, green vegetables like spinach, Brussels sprouts, and green peas offer decent amounts of protein along with essential vitamins, minerals, and antioxidants. They are also low in calories, making them a nutritious addition to any vegan meal.

Meat Substitutes

Vegan meat substitutes like seitan, made from wheat gluten, are designed to closely resemble the look and texture of meat. Seitan is a good source of selenium and also contains iron, calcium, and phosphorus. A 3-ounce serving of seitan provides 21-25 grams of protein.

In addition to these food groups, nutritional yeast is a complete source of plant protein 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-based foods.

Healthy fats

There are two types of healthy fats: monounsaturated and polyunsaturated. Monounsaturated fats help develop and maintain cells and can help lower LDL cholesterol levels, reducing the risk of heart disease and stroke. Polyunsaturated fats, specifically omega-3 and omega-6 fatty acids, are essential for several bodily functions, such as reducing blood pressure and lowering cholesterol and triglyceride levels.

• Nuts and nut butters: Nuts are a great source of healthy fats, with walnuts, almonds, cashews, and pecans being excellent choices. Nut butters are also a good option, providing a quick and convenient way to add healthy fats to your diet.
• Avocados: Avocados are rich in healthy monounsaturated fats and can be added to smoothies, spread on toast, or used as a topping for salads.
• Seeds: Chia seeds, flaxseeds, and hemp seeds are high in polyunsaturated fats and omega-3 fatty acids. They can be easily added to smoothies, oats, or used as an egg substitute in baking.
• Olive oil: Olive oil is a well-known source of monounsaturated fats and has additional health benefits, such as improving blood sugar levels. It can be used for cooking, drizzled over salads, or added to marinades.
• Olives: Olives are small but packed with healthy fats and flavour. They can be added to pizzas, pasta dishes, or salads.
• Tofu: Tofu is a good source of healthy fats and plant-based protein. It is versatile and can be incorporated into various dishes, such as stir-fries, scrambles, or smoothies.
• Dark chocolate: Opt for a piece of dark chocolate as a decadent treat. Dark chocolate contains healthy fats and fibre.
• Tahini: Tahini is made from pressed sesame seeds and is commonly used in hummus. It is composed of predominantly unsaturated fats and is also a good source of calcium.
• Dried fruit: Dried fruits, such as raisins, prunes, figs, and apricots, are high in healthy fats and can be added to cereals, oatmeal, or trail mix.

Frequently asked questions