Today, vegan diet is increasingly more and more popular. In fact, there are many people who do not eat meats. This diet is purposed for those who want to live healthier by consuming nutrients from plants only. So, any nutrient from animal is not allowed including eggs and dairy products. If you are interested in this kind health diet, you need to pay attention to the following discussion below.
How to Follow a Vegan Diet
If you want to start this vegetarian diet, you have to follow the following ways. Firstly, you should eat various vegetables and fruits for no less than 5 portions a day. Besides that, you can also consider the base meals on pasta, rice, bread, potatoes or other carbohydrates. If possible, you can also try wholegrain. Alternatively, there are some options such as yoghurt and soya drinks. Other foods are also allowed as long as they are low sugar and low fat. Some foods that contain high protein are recommended so much including pulses, beans, etc.
Then, you also need to consider consuming unsaturated oils such as olive oil. What to keep in mind is that you consume in small amounts. In addition, you also need to drink much water. You can consider other liquids as long as they are sugar free or at least low sugar. For a day, you have to drink no less than 8 glasses or cups of liquid. By following those ways, it means you follow this diet well. Then, you will improve your health.
Most Needed Nutrients for Vegan Diet
If you follow a vegan diet, there are some nutrients that you need to fulfill. One of the most important nutrients for this diet is calcium. Calcium is not only good for bones but also overall body. Besides that, iron also belongs to the most important nutrients needed for this diet. Then, you also need to consume vitamin B12. Besides those nutrients, there are some other nutrients that may be needed. Anyway, the nutrients should be gotten from plants, not animal.
Vegan Diet Nutrients for a Pregnant Woman
Who is allowed to follow this healthy diet? Anyone may follow this diet as long as it is followed based on the procedure rightly, including a pregnant woman. However, if you are pregnant and you want to start this diet, you need more nutrients because the nutrients are not only for you but also your baby or infant. It also includes a breastfeeding woman. In this case, you need to get the vitamins and minerals needed. In conclusion, this diet can be followed by anyone rightly.
Vitamin D and Calcium for Vegan Diet
Vegan diet requires you to get some nutrients especially vitamin D and calcium. These nutrients can be gotten from some sources. One of them is tofu. Besides that, you can also eat tahini or sesame seeds. Then, unsweetened soya, oat drinks and rice are also recommended so much because they contain vitamin D and calcium. Pulses also belong to the greatest sources of vitamin D and calcium. In addition, it will also be a good idea to eat white and brown bread. Other foods to eat are dried apricots, figs, prunes, raisins, and other dried fruits. You can get vitamin D from foods or other sources like the sun light. There are also many supplements or pills that contain vitamin D as well as calcium.
Iron for Vegan Diet
Iron also belongs to the most recommended nutrients for this diet. Iron is very effective to produce the cells of red blood. Even though mostly iron can be found on meat, there are some plants that also contain iron. For example, you may get iron from pulses. Besides, flour and whole-meal bread also contains iron. Then, you can also get iron from cereals. In addition, there are also some leafy vegetables that come with high iron such as spring greens, broccoli, and watercress. Other sources of iron that are mostly found are nuts, figs, prunes, apricots or other dried fruits.
Vitamin B12 for Vegan Diet
As it is mentioned before, you may also need to get vitamin B12. This vitamin is very useful for blood and nervous system. You can get this vitamin from cereals where you usually eat cereals for breakfast. Besides, unsweetened soya also contains high vitamin B12 that is recommended for this diet. Then, you can also consider yeast extract like Marmite. Anyway, vitamin B12 is needed so much for a vegan diet. Hopefully you can find it from those food ideas above.
Omega 3 Fatty Acid for Vegan Diet
Another most important nutrient for vegan diet is omega 3 fatty acid. Mostly, you can find it in oily fish where it functions to reduce the risk of heart disease as well as improve heart health. To find this nutrient, you can eat walnuts. Besides, flaxseed or linseed oil is also contains omega 3 fatty acid. Then, you can also consider rapeseed oil. In addition, tofu or also other foods with soya oil can also be considered. Another best source of omega 3 fatty acid is walnut.
Vegan Diet Recipe Ideas
To follow this diet, you can try these recipes. Starts from breakfast, it will be a good idea to eat vegan tomato and mushroom pancakes. Besides, you can also consider tofu pancakes or green smoothies. If you need a mid-morning snack, cherry soya yogurt can be a good option. After that, you need to plan the recipes for lunch. In this case, there are many recipes to try such as coconut and bean soup, chicken salad, Japanese noodles, etc.
If you need an afternoon snack, you can try Indian chips, seed mix, protein bar, etc. Lastly, you should plan the recipes or menu for diner. There are many ideas that you can make such as vegetarian casserole, carrot salad, spinach curry, quinoa stew, or other menus you want. Therefore, you do not need to be confused to find the best vegan diet menus. Hopefully this will make you live healthier.
Description: Vegan diet is a kind of diet purposed for those who cannot eat any product from animal. It only focuses on plants. Pregnant women are also allowed to follow this diet.