Balanced Diet for Vegans

 

How to Get All Your Nutrients on a 
Plant-Based Diet

Isn't calcium only found in dairy?

You'll still have strong bones on a vegan diet with a plant based sources of calcium from vegetables and fortified foods.
-Sesame Seeds

-Collard Greens

-Broccoli

-Almonds

-Spinach

Don't we need meat to get vitamin B-12?

Vitamin B-12 occurs naturally in places where bacteria grows, like dirt and soil. Since we filter out the bacteria from our foods, vitamin B-12 can be taken in supplement form or in fortified foods.

-Tofu

-Nutritional Yeast

-Non-dairy Milk
-Cereal

Are there any vegan sources of vitamin D?

Got sun? Vitamin D comes from the sun, but it's also found in supplements and fortified foods.

-Oatmeal

-Orange Juice

-Cereal

-Non-dairy Milk

What about fish-free omega-3 fatty acids?

Plant-based sources of healthy fats give you all the omegas you need without cholesterol and contaminants.  

-Avocado

-Flax Seeds

-Hemp Seeds

-Chia Seeds

-Sesame Seeds

Don't we need fish to get iodine?

It's not just vegans who are at risk of iodine deficiency. It's a tricky mineral to satisfy, but sea vegetables will do the trick.

-Lima Beans

Nori Sheets

-Prunes

-Seaweed

What are healthy fats?

Healthy high-fat foods are not something to shy away from. The body needs a certain amount of fat from the diet to hormone function, memory, and the absorption of specific nutrients.

-Avocado

-Nuts

-Chia Seeds

-Cacao Nibs

-Olive Oil

Bonus

Where will I get protein without animal products?

Where do you think the animals get their protein? From plants! All plant foods contain protein,  so it's very easy to get plenty of protein on a vegan diet.

-Beans

-Lentils

-Seeds

-Nuts

-Tofu

How will I get iron without meat?

Don't forget to eat your bean and green to get enough iron!

Pro tip: Vitamin C increases iron absorption.

-Soy Beans

-Lentils

-Chickpeas

-Potatoes

-Swiss Chard