Vegans adhering to a 1,700 calorie per day diet have the flexibility to obtain adequate nutrition from a wide range of food sources. Vegan diets prohibit consumption of all animals and animal products, you must plan diets that can adequately supply nutrients such as protein, calcium and the B vitamins. In many cases, vegans must consider fortified foods.
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Eat from a variety of plant-based food sources. Whole grains such as brown rice and bulgur are vegan-friendly. Legumes like lentils, kidney beans and garbanzos supply a complete source of protein when combined with grains. Fruits and vegetables form the foundation of a healthy vegan diet.
Some of the nutrients that vegans must track for risk of deficiencies include B12 and calcium. The UK Vegan Society recommends getting at least 3 mcg of B12 from fortified food supplements. Choose monounsaturated fats such as nuts and seed oils and include a source of omega-3 fat such as rapeseed oil. Obtain 500 mg of calcium from fortified foods such as tofu.
You can divide 1,700 calories into three meals of 500 calories each and two snacks with 100 calories each. For breakfast, have granola with fruit and soy yogurt. Lunch suggestions include vegetable soups like lentil or minestrone with a salad including healthy fats like nuts or avocado. For dinner, try vegetable curries with brown rice. Snacks include fresh fruits and nuts. In many cases, vegans can obtain soy-based products to substitute for meat and dairy.
Pregnant women and children have increased nutritional needs. Vegan diets for pregnant women should pay attention to increased needs for calories, protein, vitamin B12, iron, calcium/vitamin D, zinc and folate. You can get many of these nutrients from the adequate consumption of fortified foods like tofu and naturally occurring foods like peas and spinach. Infants 0-1 years have specific nutritional needs for body and brain development. Consult your physician if you are pregnant or plan to feed your child a vegan diet.