A vegetarian diet can be a healthy lifestyle choice for any person, regardless of age, medical condition or gender. While some vegetarians may eat dairy or egg products, vegans consume no animal products whatsoever. Any diet plan requires planning and attention to nutrition, but when following a vegan plan, you may have to be more vigilant to make sure you obtain a balance of nutrients.
Features
Vegans do not subsist on salads alone; a vegan diet is composed of grains, vegetables, fruits, legumes, nuts and seeds. They may press nuts and beans into burger patties or "meat" loaves. Hearty grain dishes made with dried fruit and nuts, lentil or bean stews and curries, and soy-based "meat" substitutes also feature prominently. Typical meals might include a breakfast smoothie made with fresh fruit and soy milk, a large salad topped with beans and nuts for lunch and a dinner of whole grain pasta with tofu and marinara sauce for dinner.
Nutrition
Vegan diets can be deficient in protein, omega-3 fatty acids, zinc, vitamin B12 and calcium. For this reason a vegan diet must include foods like tofu, hemp seeds, quinoa and beans as protein sources. Flaxseed and chia seeds are vegan sources of omega-3s. Vegans should also make an effort to consume large amounts of dark leafy greens and fortified soy milk and orange juice to obtain adequate amounts of calcium. Many enriched cereals and grains can provide a vegan with vitamin B12 and zinc, as well as additional calcium. If you are a vegan and are concerned about your intake of any of these nutrients, consult a dietitian or your doctor.
Benefits
Vegans have a particularly high intake of fiber, vitamin A, vitamin C and folate. These nutrients promote heart health and may help reduce the risk of chronic disease. Vegans tend to live longer and healthier lives than their meat-eating counterparts. The American Dietetic Association endorses vegan or vegetarian lifestyles as a healthy style of eating.
Considerations
A vegan diet plan can be as unhealthy as some meat-based diets if you choose the wrong foods. A diet full of refined-flour baked goods, fatty salad dressings and potato chips may not contain animal products, but it will not promote good health. Before embarking on a vegan plan, consult a dietitian to help you put together a diet that both promotes good health and appeals to your tastes and motivations.
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