HOW DO YOU STAY HEALTHY ON A VEGAN DIET?
Many people are concerned about fulfilling all of their nutritional needs on a vegan diet. We've got some handy information on this page which should help you maintain a healthy, balanced diet.
You can also refer to the The Vegan Plate (made by dietitians Brenda Davis and Vesanto Melina) which should give you an idea of what kinds of food, and in what proportions, you should be eating.
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PROTEIN
It is a common myth that you need to consume meat or other animal products in order to obtain protein. As long as you eat a varied and balanced diet and fulfill your caloric needs, you should have no problem getting enough protein in your diet. These foods are particularly high in protein:
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Soy milk
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Tofu
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Lentils
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Chickpeas
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Beans
For more information about protein on a vegan diet, click here.
IRON
Many people are worried that they cannot obtain enough iron if they omit meat from their diets. Rest assured that there are plenty of plant foods containing iron including lentils, chickpeas, beans, tofu, cashew nuts, raisins, chia seeds, ground linseed, pumpkin seeds, kale, quinoa, and many more.
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Iron deficiency is actually extremely common (even amongst those who eat meat!), and it is important to also consume enough foods containing vitamin C, which enhances iron absorption. Like iron, there are many sources of vitamin C, such as oranges, strawberries, pineapple, broccoli, cabbage, and pepper.
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For more tips on incorporating iron in your diet, click here.
CALCIUM
Dairy is often cited as the ideal source of calcium. Aside from causing unnecessary suffering to cows, dairy can cause a whole host of health issues - so we prefer to get our calcium from plants. Good sources of calcium are spring greens, pak choi, okra, kale, almonds, chia seeds, and dried figs. In addition, there are now many calcium-fortified foods, such as plant milks/yoghurts, soya & linseed bread, and tofu.
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You can find more information about calcium here.
VITAMIN B12
Vitamin B12 is produced by bacteria, and is found naturally in untreated water and animal products. Many people are deficient in vitamin B12, including non-vegans. It is recommended to supplement your diet with B12 tablets and/or B12-fortified foods (e.g. plant milks, cereals, nutritional yeast flakes, yeast extracts).
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OTHER NUTRIENTS
There are other important nutrients that you should ensure are included in your daily intake - iodine, selenium, zinc, vitamins A, D & K, and the omega fats. You can find more information about these by clicking here.