How To Eat A Well Balanced Vegan Diet

The Basics

Eating a vegan diet is a great way to take a stand against animal cruelty and to help the environment. By removing animal products such as meat, dairy, and eggs from your diet, you can greatly reduce your carbon footprint, as well as your risk of developing heart disease, diabetes, and high cholesterol. Eating vegan also means you’ll be getting a lot of fiber, antioxidants, and essential vitamins and minerals. But with so many plant-based options available, it can be hard to figure out how to make sure you’re getting a well-rounded vegan diet. Here’s how to make sure your vegan diet is nutritionally balanced.

Focus On Whole Foods

Whole foods are foods that are as close to their natural form as possible. This includes fruits and vegetables, as well as whole grains, legumes, nuts and seeds, and plant-based oils. These foods are packed with fiber, vitamins, minerals, and antioxidants, and are essential for a well-rounded vegan diet. Try to focus your meals around these foods, and look for ways to make them more exciting. For example, sauté broccoli and garlic in olive oil, and top it with a sprinkle of smoked paprika and a squeeze of lemon juice.

Get Enough Protein

Protein is essential for building and maintaining muscle and is found in a variety of plant-based foods. Legumes, such as lentils and beans, are great sources of protein, as are nuts and seeds, like almonds and chia seeds. Quinoa is a complete protein, meaning it contains all nine essential amino acids, and can be a great addition to salads, soups, and stir-fries. You can also get protein from tofu, tempeh, seitan, and other plant-based “meats.”

Make Sure You’re Getting Enough Calcium

Calcium is essential for strong bones and teeth, and is most commonly found in dairy products. But vegans can get their calcium from a variety of plant-based sources, such as leafy greens, broccoli, and almonds. You can also get calcium from fortified plant-based milks and juices, as well as fortified soy products like tofu and tempeh.

Don’t Forget Vitamin B12

Vitamin B12 is an essential vitamin that is found naturally only in animal products. Vegans should make sure to get their B12 from fortified cereals, plant-based milks, or nutritional yeast. You can also take a B12 supplement to make sure you’re getting enough.

Mix It Up

Eating a variety of foods is key for a healthy vegan diet. Don’t be afraid to get creative in the kitchen and try new recipes. Look for ways to mix up your favorite dishes. For example, try adding cooked lentils to your favorite pasta dish, or top your morning oatmeal with chia seeds, nuts, and fresh berries. Eating a wide variety of foods will help make sure you’re getting all the essential vitamins and minerals you need.

Conclusion

Eating a well-balanced vegan diet can be easy and delicious. Just make sure you’re focusing on whole foods, getting enough protein, calcium, and vitamin B12, and mixing it up with a variety of recipes. With a little planning, you can ensure you’re getting all the essential nutrition your body needs.