A vegetable-based diet is mostly considered healthy if it is well balanced. The vegan diet is the strictest form of vegetarianism because no animal products are eaten. The food pyramid for vegan diets is different from a traditional food pyramid in that it relies on nonanimal sources of protein. MayoClinic.com notes that the more restrictive the diet, the more challenging it is to get all the nutrients you need.
Types of Diets
A true vegan diet excludes all foods that contain meat, poultry, fish, eggs and dairy products. Many people find it challenging to maintain a balanced vegan diet and choose to add some animal products as protein sources. A lacto-vegetarian diet, like a vegan diet, excludes meat, fish, poultry and eggs and foods that contain them. However, it is not as strict as the vegan diet, allowing dairy products such as milk, cheese, yogurt and butter. Less restrictive still is the lacto-ovo-vegetarian diet. It allows dairy products and eggs, which helps you get more calcium and vitamin B12.
Traditional Vegans
Like a normal diet, a vegan diet requires a variety of foods from each group to meet daily requirements for protein and other critical nutrients. In general, food group servings should be based on your age, gender and activity level to ensure you are meeting your body's needs.
For a vegan diet, the American Dietetic Association recommends six or more servings of grains a day from bread, rice, pasta, hot or cold cereal, corn, millet and barley. An example serving size is one slice of bread. You need two servings of fruits and at least four servings of vegetables daily. A fruit serving is one medium apple or 4 oz. of juice. Include generous servings of vegetables in your meals. Some vegetables, such as leafy greens, are good sources of calcium. A serving is 1 cup of raw or 1/2 cup of cooked vegetables. Eat five servings daily of nuts and legumes--beans, peas and lentils--for protein, fiber, calcium and iron.
Raw Food Vegans
The raw vegan diet does not allow any cooked or processed foods. Most raw food vegans preferring organic foods. The food group servings are the same as those in a regular vegan food pyramid, but you cannot eat foods that have been heated above 116 degrees Fahrenheit. Raw food vegans believe that this type of the diet is the healthiest because natural enzymes in the food are unchanged, which helps you process vitamins and minerals easier, according to Medical News Today.
Important Nutrients Lacking in Vegan Diet
Plan your vegan diet with sources of essential fatty acids, iron, calcium, protein, zinc and vitamin B12. Vitamin B12 is not found in plant-based foods, and iron, calcium and zinc are not found in substantial amounts. The U.S. Department of Agriculture recommends soy-based and fortified foods to increase calcium and other nutrients in your diet. Taking vitamin supplements may be necessary to make sure you get some of these nutrients. It is best to consult your doctor before beginning a strict diet program or taking supplements.
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