Being a healthy vegan

“[A]ppropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases. These diets are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes.” – Academy of Nutrition and Dietetics.

1. Base your diet around wholefoods
   Wholefoods are those which have not been ‘processed’; fruits, vegetables, beans, nuts, seeds, legumes, herbs, and spices – these are some of the healthiest foods available. Studies show that those following a wholefood plant-based diet are able to meet their nutritional requirements, as well as reduce their risk of certain diseases and chronic illnesses.
2. Eat your leafy greens
   It goes without saying that green vegetables are some of the healthiest foods on the planet. It is absolutely essential that we consume leafy green vegetables on a daily basis to ensure we are meeting all of our nutritional requirements – particularly for iron and calcium.
3. Get those good fats
   Ensure you are eating chia and flaxseeds, as well as nuts such as walnuts daily for those healthy omega fats that your body needs.
4. Plant-based protein
   The age-old trope of vegans not getting enough protein has gone on for too long. The reality is that vegans can get all the protein they need from plant-based sources. Tofu and soy products, beans, legumes, whole grains, nuts, and vegan protein powders are all great sources.
5. Take your B12!
   Vitamin B12 isn’t found naturally in plant foods, so it is essential that those following a plant-based diet supplement it in some way. The easiest way to do this is by taking a direct supplement. B12 is also found in fortified plant milks and cereals, and nutritional yeast.

Useful websites

Nutrition Facts: www.nutritionfacts.org

The Vegan RD: www.theveganrd.com

The Vegan Society: www.vegansociety.com/resources/nutrition-and-health

The NHS Eat Well advice for vegan diets: www.nhs.uk/live-well/eat-well/the-vegan-diet

Vegan Health: www.veganhealth.org