Many people enjoy certain health benefits of being a vegetarian; they get plenty of fiber, vitamins C and E, magnesium and potassium in their diet. A vegan diet is a type of vegetarian diet because it excludes meat, poultry and fish; however, vegans also do not eat eggs or dairy products. Vegans do not use animal products or byproducts such as leather, fur, silk, honey, wool or soaps made from animal products. The vegan emphasis is often on promoting a more humane society, but eliminating so many foods puts vegans at risk for nutritional deficiencies.
Variety
Vegans must focus on variety and must know what they need to eat to have a diet that meets nutritional needs. Vegans can choose from whole-grain products, nuts, fruits, vegetables, leafy greens, legumes, seeds, tofu and soy products. Of particular concern for vegans is getting enough vitamin B-12, calcium, vitamin D and omega-3 fatty acids. If vegans are not getting enough of these nutrients, supplements are in order.
Prevent Deficiencies
To prevent vitamin B-12 deficiency, vegans should eat foods fortified with vitamin B-12 such as breakfast cereals, fortified soy and rice drinks, and leafy vegetables. For calcium, vegans can consume green leafy vegetables, tofu, tahini, soymilk, okra, tempeh, bok choy and calcium-fortified cereal and orange juice. Vegans can get vitamin D through vitamin-D fortified foods or by taking a vitamin D supplement. Omega-3 fatty acids are in flaxseed, walnuts, soy products and canola oil.
Protein
Vegans can receive an adequate amount of protein by eating lentils, chickpeas, peanut butter, almonds, rice, spinach, tofu, whole wheat bread, broccoli and potatoes. The Vegetarian Resource Group provides a suggestion for what an adult male would need to eat in one day to get enough protein. This consists of 1 cup of oatmeal with soy milk, either two slices of whole wheat bread or a bagel spread with peanut butter, 1 cup of baked beans, 5 oz. of tofu, a handful of almonds, 1 cup of broccoli and 1 cup of brown rice.
Fat
The vegan diet is good because it is low in saturated fat; however, too little fat is not healthy, especially for children, according to Sherry Henley and Scottie Misner, nutritionists from The University of Arizona. Omega-6 and omega-3 fatty acids are essential fatty acids that children need to grow normally and can help prevent heart disease, arthritis, hypertension and cancer in adults. Vegans can get essential fats from soybeans, whole grains, olive oil, margarine, nut butter, avocado and coconut.
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