A vegan diet contains no meat, fish, dairy, poultry or any foods that contain these animal products. A person may choose to become vegan due to moral or religious beliefs, or for health concerns. A well-planned vegan diet can meet the body's nutritional needs at any stage of life. To ensure that nutritional needs are met, speak with a nutrition specialist.
Benefits
A vegan diet can be low in saturated fat, contains no cholesterol, and is high in fiber and high in vitamins and minerals. According to the Physician's Committee for Responsible Medicine, a low fat vegan diet can reduce the risk of cancer, lower blood pressure, reduce the risk of heart disease and diabetes and reduce body weight.
Nutrition
A vegan diet consists of grains, legumes, healthy fats, fruits and vegetables. The Mayo Clinic notes that the foundation of a healthy vegan diet contains the right quantities of each of these food groups. Grains such as quinoa, millet, oatmeal, brown rice, pumpernickel or rye breads are a source of fiber, protein, B vitamins and zinc. Legumes, including beans, nuts and tofu are sources of fiber, protein, iron, calcium, zinc, and B vitamins. Colorful vegetables are rich in vitamin C, beta-carotene, riboflavin, antioxidants, iron, calcium and fiber. Fruits are high in fiber and vitamins.
Vegan Food Pyramid
The Mayo Clinic recommends a daily guideline of eating six servings of grains, five servings of legumes, four servings of vegetables, two servings of fruit and two servings of healthy fats, such as olive oil and flax seeds.
Considerations
A vegan diet eliminates sources of vitamin B-12, calcium and vitamin D. Extra effort may be required to ensure that these nutritional needs are met. Vitamin D and calcium are important for bone formation. Chooseveg.com notes that calcium is found in dark leafy greens such kale, broccoli and collard greens. Cereals, soy and rice milks and other vegan foods are often fortified with vitamin D, calcium and B-12. Not eating enough fortified foods or not getting enough sun exposure may require taking a multivitamin or taking additional vitamin D or B-12 supplements.
Getting Started
For someone who is not already a vegetarian or vegan, beginning with one meatless meal a week is a way to start exploring vegan foods. Substitute meat in a recipe with beans, tofu, tempeh or mock meats, which can be found at most major supermarkets. The Mayo Clinic recommends exploring ethnic restaurants for a wide variety of vegetarian options and increasing the number of meatless meals eaten each week.
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