Vegan Diet Advice
Information Guide About Strict Vegetarian or Vegan Diet Nutrition, Veganism

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Vegan Diet

Vegan diets, when properly balanced and (where necessary) fortified with vitamins, are perfectly healthy eating plans. Indeed, vegan diets are usually healthier than meat-eating diets. However, being more restricted than the more popular lacto-ovo vegetarian diets, vegan eating plans need to ensure adequate intake of certain nutrients listed below, by consuming adequate quantities of the plant-food sources given.




WEIGHT LOSS Vegan Diet Nutrition

Here are some vegan sources of key nutrients, including protein, carbs, fats (including essential fatty acids), minerals and vitamins. Many of the vegan foods listed are also good sources of fiber (soluble and insoluble), phytochemicals and other micronutrients.

WEIGHT LOSS Sources of Protein in a Vegan Diet

Whole grains (eg. whole wheat flour, bread and pasta, brown rice, oats, rye), nuts (eg. hazels, cashews, brazils, almonds), seeds (sunflower, sesame, pumpkin), legumes/pulses (peas, beans, lentils), soy products (flour, soy milk, tofu, tempeh).

WEIGHT LOSS Sources of Carbs in a Vegan Diet

Whole grains (e.g. wheat, oats, barley, rice), whole-wheat bread, pasta and other flour products, lentils, beans, potatoes, dried and fresh fruit.

WEIGHT LOSS Sources of Fats in a Vegan Diet

Nuts and seeds, nut and seed oils, vegan margarine, avocados.

WEIGHT LOSS Sources of Essential Fatty Acids in a Vegan Diet

Two polyunsaturated fatty acids not made by the body are linoleic acid (omega 6 group) and alpha-linolenic acid (omega 3 group).

Linoleic Acid (omega 6)
Safflower, sunflower, corn, evening primrose & soy oils.

Alpha-linolenic Acid (omega 3)
Flaxseed, pumpkin seed, walnut, soy & rapeseed (canola) oils.

Note: The correct balance for omega-6:omega-3 intake is roughly 3:1

WEIGHT LOSS Sources of Vitamins in a Vegan Diet

WEIGHT LOSS Vitamin A in Vegan Diet

Carrots, spinach, pumpkins, tomatoes, dark greens, vegan margarines

WEIGHT LOSS Vitamin B in Vegan Diet

Nuts, wholegrains, oats, muesli, pulses (peas, beans, lentils), yeast extracts, green leafy vegetables, potatoes, mushrooms and dried fruit

WEIGHT LOSS Vitamin B in Vegan Diet

B12 supplements, fortified yeast extracts, soy milks (eg Plamil), TVP products, some breakfast cereals (eg. Nutri-Grain) - check labels. Seaweed and fermented products (eg. tamari, miso and tempeh) may contain some B12 but they are not reliable sources.

WEIGHT LOSS Vitamin C in Vegan Diet

Red and blackcurrants, berries, citrus fruits (e.g. oranges, lemons, grapefruit), green vegetables, potatoes.

WEIGHT LOSS Vitamin D in Vegan Diet

Action of sunlight on the skin, vitamin D-fortified foods like vegan margarines, some soy milks (eg. Plamil) and supplements.

WEIGHT LOSS Vitamin E in Vegan Diet

Nuts, seeds, whole grains and flours, vegetable oils

WEIGHT LOSS Folate for Vegans

Wheatgerm, raw/lightly-cooked green leafy vegetables (eg. broccoli, spinach), yeast, yeast extracts, nuts, peas, green 'runner beans', oranges, dates, avocados, whole grains.

WEIGHT LOSS Sources of Minerals in a Vegan Diet

WEIGHT LOSS Calcium for Vegans

Nuts, seeds, pulses (eg. soy beans, tofu, miso-fermented soybean curd, haricot beans), molasses, carob, parsley, figs (dried), sea vegetables, grains (eg. oatmeal), fortified soy milks.

WEIGHT LOSS Iron in Vegan Diet

Nuts, seeds, pulses, grains, dried fruit, sea vegetables, parsley, green leafy vegetables, molasses, miso.

WEIGHT LOSS Zinc in Vegan Diet

Wheatgerm, whole grains (whole wheat bread, rice, oats), nuts, pulses, tofu, soy protein, miso, peas, parsley, bean sprouts (alfalfa).

WEIGHT LOSS Return to Diet And Weight Loss Advice


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