Learning About a Vegan Diet

What is it?

A vegan diet is a type of vegetarian diet. Besides not eating meat, vegans don't eat food that comes from animals in any way. That includes milk products, eggs, honey, and gelatin (which comes from bones and other animal tissue).

Why eat a vegan diet?

There are many reasons why some people choose a vegan diet.

• People may enjoy the variety of plant-based foods and the nutrients they provide.
• Some people prefer not to use animals for food.
• Certain religious or cultural traditions include limits on meat or animal products.
• Meals without meat can cost less.
• Eating less meat can be better for the environment.
• Some people don't like the taste of meat.

How do you eat a healthy vegan diet?

A healthy vegan diet includes a variety of plant foods. This includes vegetables, fruits, whole grains, legumes, nuts, and seeds. When planned out well, a healthy vegan diet can provide most essential nutrients.

As long as you eat a variety of foods, there are only a few things you need to pay special attention to.

• Calcium. Foods that have calcium include certain legumes, certain leafy green vegetables, nuts, seeds, and tofu. Calcium-fortified breakfast cereals, nut milks, and orange juice are also good choices.
• Vitamin D. Getting enough calcium and vitamin D is important to keep bones strong. Vegans can have nut milks, breakfast cereals, and other foods with added vitamin D.
• Iron. Eat plenty of iron-rich plant foods. Vegan iron sources include cooked dried beans, peas, and lentils; leafy green vegetables; and iron-fortified grain products. Eating foods rich in vitamin C will help your body absorb iron.
• Vitamin B12. Vitamin B12 is found only in foods that come from animal sources. Vegans need to eat foods that are fortified with this vitamin (such as nut milks and breakfast cereals) or take a supplement that contains it.
• Zinc. Vegan sources of zinc include whole-grain breads, beans and lentils, soy foods, and vegetables.
• Omega-3 fatty acids. Vegan sources of omega-3 fatty acids include hemp seeds, flaxseeds, pumpkin seeds, walnuts, certain leafy green vegetables, soybean oil, and canola oil.

How can you eat a healthy vegan diet during pregnancy?

If you follow a vegan diet while you are pregnant, you will need to pay extra attention to eating healthy foods to get the nutrients you need. You also may need to take a vitamin and mineral supplement. With careful planning, you can get all the nutrients you need for a healthy pregnancy.

Pay special attention to getting enough protein, calcium, vitamin D, zinc, iron, and vitamin B12. These nutrients help in the growth of your baby's cells, brain, and organs.

Vitamin B12 is found only in foods that come from animal sources. So you'll need to eat foods that have vitamin B12 added (such as plant-based milk and breakfast cereal) or take a supplement that contains it.

Think about working with a dietitian to be sure you are getting all the nutrients you need.

Taking prenatal vitamins while pregnant is an easy way to make sure that you get the right vitamins and minerals. And starting a folic acid supplement when you're trying to get pregnant is helpful too.

How can you get more protein on a vegan diet?

Protein is made of building blocks called amino acids. The human body can make some of these amino acids. But you must get the nine essential amino acids from food.

You can get more protein by adding high-protein foods to your meals and snacks. Some plant protein sources are lentils, chickpeas, beans, tofu, tempeh, and nuts and seeds.

To add more protein to your meals and snacks, you can:

• Add beans to soup and chili.
• Use lentils on salads or in wraps.
• Add nuts, seeds, or wheat germ to vegan yogurt.
• Have trail mix or roasted chickpeas as snacks.
• Spread peanut butter onto a banana.
• Add powdered protein to fruit smoothies and cooked cereal.

You can also buy vegan protein bars, drinks, and powders. Check the nutrition label for the amount of protein in each serving.