Healthy and nutritious vegan and vegetarian diets can help prevent a number of chronic conditions, such as heart disease, cancer, obesity and diabetes, according to the American Dietetic Association. These conditions are found more often in people who consume high amounts of meat and dairy products. It may take time and effort to learn how to eat a healthy vegan diet, but it is certainly possible.
Basics
The basics of a healthy vegan diet are not dissimilar to that of a traditional meat based diet. The key is to limit your calorie and fat intake to avoid unwanted weight gain and to eat a diet that is rich in nutritional foods. Fiber intake should be increased and saturated fats, trans fats and cholesterol should be avoided as much as possible. With a healthy vegan diet avoiding cholesterol is simple, plant-based foods do not contain cholesterol
Vegan Foods
A healthy vegan diet incorporates the use of beans, fruits, vegetables, nuts, seeds, nut butter, tofu, lentils and whole grains. Eating a variety of these foods is necessary for eating a nutritional and well-balanced diet. Vegan diets that are comprised of mostly vegan junk foods or processed soy-based products will likely be devoid of some necessary nutrients. While soy-based meat substitutes are a good source of protein, you should consume them in moderation to help ensure your get all the vitamins and minerals you need.
Considerations
Although you may be concerned, it is highly unlikely that if you eat a well-balanced vegan diet that you will not get enough protein. Eat various sources of protein to get all the amino acids you need. Soy, in its raw form, is similar to red meat; it provides a complete source of amino acids. Many other plant-based sources of protein are considered incomplete, which means that they are lacking in at least one essential amino acid. Eating different plant-based proteins is necessary for a healthy vegan diet.
Tips
Stick to the perimeter of the grocery store when shopping for foods. Generally, the perimeter contains the healthiest foods that less processed. Buy an abundance of fruits and vegetables. Buy frozen fruits that do not have sugar added to them when your favorite fruits are out of season. Use soy products that are made of raw soy beans or the whole soy beans instead of processed soy beans or textured soy proteins. Whole soy products are more nutritious.
Warning
A real risk with a vegan diet is developing a vitamin B-12 deficiency. Vitamin B-12 comes from animal-based products such as meat, dairy products and eggs. Less strict vegetarians tend to be significantly less at risk of developing the deficiency because they still include dairy products and eggs in their diet. With a vegan diet, the risk is almost absolute unless you take a B-12 supplement or drink fortified soy milk or eat cereals that have been enriched with B-12. Vitamin B-12 is used to make red blood cells and a deficiency that has been present for a long period of time can result in depression, confusion, dementia and loss of balance.
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