If you are considering adopting a vegan lifestyle -- whether for health or moral reasons -- you'll need to invest time in learning how to do so in a healthy way. Unlike other vegetarians, vegans consume no foods sourced from animals. That means not only avoiding meat and fish but also eggs and dairy. This diet can have a number of health benefits; according to the American Diabetes Association, a low-fat vegan diet results in weight loss and lowers blood sugar and cholesterol levels.
Core Food Groups
As with both meat-eaters and other vegetarians, you'll need to make sure your vegan diet is healthy and complete based on the core food groups: grains, proteins, vegetables, fruits and fats. The American Dietetic Association's guide for vegetarians states that you should strive for six daily servings of grains, five protein servings, four servings of vegetables and two servings each of fruits and fats.
Important Nutrients
In order to have a sustainable, healthy, vegan diet, there are certain nutrients that you need to be vigilant about fitting into your daily meals. These include iron, vitamin B12, zinc and calcium, according to the US Department of Agriculture. Iron is essential for healthy blood and is found in foods such as peas, spinach, turnip greens, whole wheat breads, raisins and prunes. Although vitamin B12 is naturally found in animal-sourced foods, fortified cereals and soy products are also available. Zinc, found in beans and pumpkin seeds, is important for immune function. You'll also need to eat plenty of dark, leafy green vegetables and fortified soy products for calcium, which is essential for bones and teeth.
Meat & Dairy Replacements
Considering that meat and dairy foods are often the main sources of protein for many, you may think it's difficult to get in those five servings of protein on a vegan diet. However, there are a number of options available including soy, meat substitutes, nuts, beans, seeds and lentils, according to the Mayo Clinic. Rice milk, soy milk and soy cheese are dairy replacement options. Crumbled tofu can also serve as a substitute for cottage or ricotta cheeses, according to the Vegan Resource Group.
Healthy Meals
Perhaps the most important thing to remember about healthy vegan diets is that they require careful planning to ensure that your nutritional needs are met. If you're new to the vegan lifestyle, it can be a challenge to make smart yet tasty food choices. Don't give up the kinds of foods you used to enjoy; for example, replacing meat in familiar chili or pasta sauce recipes can ease the transition. Ask for meatless and dairy-free substitutions when ordering at restaurants. If you enjoy cook-outs, keep up the tradition by grilling burgers and hot dogs made with meat substitutes. Keep in mind that going vegan isn't necessarily healthy if you're filling up on sweets or fatty, high-calories foods, according to the American Heart Association. Always read the nutritional facts on vegan products and opt for foods low in sodium and sugar.
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