Key to a Healthy Vegan Diet II

Key to a Healthy Vegan DietThe key to a healthy vegan diet is variety. If you’re considering becoming a vegan, the following tips will help you adopt a meal plan that includes adequate protein, carbohydrate, fibre, vitamins and minerals. You might also think about consulting with a dietitian to ensure your diet is balanced and complete.


Good food sources include fortified plant beverages and juice, tofu made with calcium sulphate, beans, cooked green leafy vegetables (kale, collards, Swiss chard, spinach), cooked broccoli, almonds, tahini, and blackstrap molasses.

To meet daily calcium requirements, a supplement may be required.


Vegetarians require almost twice as much iron than meat-eaters each day since the body absorbs iron from plant foods less efficiently. Good sources include beans, lentils, nuts, leafy green vegetables, whole grains, breakfast cereals (non-sugary)and dried fruit.

Iron absorption can be increased by eating plant foods with vitamin C-rich foods such as citrus fruit, strawberries, red pepper and tomato juice.

Omega-3 fatty acids

Women need 1,100 milligrams of alpha-linolenic acid (ALA) per day and men require 1600 milligrams.

The best food sources of this omega-3 fat include ground flaxseed (2 tablespoons has2400 mg), flax oil (1 teaspoon has2,400 mg), walnuts (7 halves have 1,280 mg), and soybeans (1/2 cup has 514mg). Soy beverages fortified with ALA provide about 300 mg per 1 cup serving.

Read More :  Key to a Healthy Vegan Diet I


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  2. I totally agree with your point. Who says people can't survive without eating meat and dairy products?


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