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Vegan Diet: Nutrition and Diets for Vegan Eaters

Vegan Diet
Information About Vegan Diet Nutrition

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Vegan Diet: Nutrition for Vegan Eaters

Vegan Diet Information

A vegan diet forbids all animal foods. Veganism also bans the use of any products derived from animals, such as leather.

Advice About Vegan Diet Nutrition

Unless care is taken, the restricted range of permissable foods in a vegan diet may lead to unbalanced or unhealthy eating. Here are some vegan sources of key nutrients.

Vegan Diet Nutrition - Protein

Whole grains (eg. whole wheat flour, bread and pasta, brown rice, oats, rye), nuts (eg. hazels, cashews, brazils, almonds), seeds (sunflower, sesame, pumpkin), legumes/pulses (peas, beans, lentils), soy products (flour, soy milk, tofu, tempeh).

Vegan Diet Nutrition - Carbohydrates

Whole grains (e.g. wheat, oats, barley, rice), whole-wheat bread, pasta and other flour products, lentils, beans, potatoes, dried and fresh fruit.

Vegan Diet Nutrition - Fats/Oils

Nuts and seeds, nut and seed oils, vegan margarine, avocados.

Vegan Diet Nutrition - Essential Fatty Acids

Two polyunsaturated fatty acids not made by the body are linoleic acid (omega 6 group) and alpha-linolenic acid (omega 3 group).

Linoleic Acid
Safflower, sunflower, corn, evening primrose & soy oils.

Alpha-linolenic Acid
Flaxseed, pumpkin seed, walnut, soy & rapeseed (canola) oils.

Note: The correct balance for omega-6:omega-3 intake is roughly 3:1


Sources of Minerals in a Vegan Diet

Calcium for Vegans

Nuts, seeds, pulses (eg. soy beans, tofu, miso-fermented soybean curd, haricot beans), molasses, carob, parsley, figs (dried), sea vegetables, grains (eg. oatmeal), fortified soy milks.

Iron for Vegans

Nuts, seeds, pulses, grains, dried fruit, sea vegetables, parsley, green leafy vegetables, molasses, miso.

Zinc for Vegans

Wheatgerm, whole grains (whole wheat bread, rice, oats), nuts, pulses, tofu, soy protein, miso, peas, parsley, bean sprouts (alfalfa).


Sources of Vitamins in a Vegan Diet

Vitamin A for Vegans

Carrots, spinach, pumpkins, tomatoes, dark greens, vegan margarines

Vitamin B for Vegans

Nuts, wholegrains, oats, muesli, pulses (peas, beans, lentils), yeast extracts, green leafy vegetables, potatoes, mushrooms and dried fruit

Vitamin B12 for Vegans

B12 supplements, fortified yeast extracts, soy milks (eg Plamil), TVP products, some breakfast cereals (eg. Nutri-Grain) - check labels. Seaweed and fermented products (eg. tamari, miso and tempeh) may contain some B12 but they are not reliable sources.

Vitamin C for Vegans

Red and blackcurrants, berries, citrus fruits (e.g. oranges, lemons, grapefruit), green vegetables, potatoes.

Vitamin D for Vegans

Action of sunlight on the skin, vitamin D-fortified foods like vegan margarines, some soy milks (eg. Plamil) and supplements.

Vitamin E for Vegans

Nuts, seeds, whole grains and flours, vegetable oils

Folate for Vegans

Wheatgerm, raw/lightly-cooked green leafy vegetables (eg. broccoli, spinach), yeast, yeast extracts, nuts, peas, green 'runner beans', oranges, dates, avocados, whole grains.

Source: Information About Vegetarian and Vegan Diet

Advice on Diets

Special diets or diet plans with special diet foods are sometimes needed for particular health conditions. Ask your doctor, dietitian or nutritionist about your personal dietary needs. Otherwise, a balanced diet program containing foods from all the nutritional food groups is best.

Learn more about Vegan Diets.


Special Diets

Diets & Special Diet Plans - Arthritis Diet - Blood Pressure Diet - Cancer Diet - Candida Diet - Cholesterol Diet - Dash Diet - Detox Diet - Diabetes Diet - Diuretic Diet - Elimination Diet - Eskimo Heart Diet - Fruitarian Diet - Gluten-Free Diet - Gout Diet - Healthy Heart Diet - Heart Diet Facts - Juice Diets - Ketogenic Diet - Lactose Intolerance - Macrobiotic Diet - Mediterranean Diet - Menopause Diet - Organic - Pescetarian Diet - Pregnancy Diet - Raw Food Diets - Renal Diet Advice - Sodium Diet - Ulcer Diet - Vegan Diet - Veggie Diet - Weight Gain Diet

Dietary Calories In Main Food Groups

Calories in Alcohol - Calories in Bacon/Pork - Calories in Bagels - Calories in Beans - Calories in Beef - Calories in Beer - Calories in Bread - Calories in Breakfast Bars - Calories in Breakfast Cereal - Calories in Butter - Calories in Cakes - Calories in Candy - Calories in Cheese - Calories in Chicken - Calories in Coffee/Creamers - Calories in Condiments - Calories in Cookies - Calories in Croissants - Calories in Deli Meat - Calories in Donuts - Calories in Dressings - Calories in Eggs - Calories in Fast Food - Calories in Fats/Cooking Oils - Calories in Fish/Seafood - Calories in Frozen Entrees - Calories in Fruit - Calories in Game Meat - Calories in Herbs/Spices - Calories in Ice Cream - Calories in Jelly/Jam - Calories in Juice - Calories in Lamb - Calories in Mexican Food - Calories in Muffins - Calories in Milk/Yogurt - Calories in Noodles - Calories in Nuts - Calories in Pancakes - Calories in Pasta - Calories in Pies - Calories in Pizza - Calories in Popcorn - Calories in Potatoes - Calories in Pretzels - Calories in Rice - Calories in Sauces - Calories in Snacks - Calories in Soft Drinks - Calories in Soup - Calories in Soy Food - Calories in Sugar - Calories in Toppings - Calories in Turkey - Calories in Veal - Calories in Vegetables - Calories in Whole Grains - Calories in Wine - Energy in Food - Nutrition in Food

Information About Energy Needs and Calorie Deficit to Lose Weight

Definition of Calorie - Definition of Kilocalories (kcals) - Calorie Needs to Maintain Weight - Calorie Needs for Teens - Calorie Intake per Day - Calorie Intake and Expenditure - Energy Burned by Exercise - Calories in Pound of Body Fat - Weight Loss Diets - Calorie Controlled Weight Loss Diet - Low Calorie Diets - Low Calorie Recipes - Calorie-Counting to Lose Weight - Basal Metabolic Rate - Calories Needed to Lose Weight - How to Reduce Calories - How to Reduce Fat Calories - Weight Loss and Calories

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