During pregnancy and when breastfeeding, women who follow a vegan diet need to make sure they get enough vitamins and minerals for their child to develop healthily. See vegetarian and vegan mums-to-be for more information. Calcium is needed for strong and healthy bones and teeth. The body needs vitamin D to regulate the amount of calcium and phosphate in the body.
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These nutrients help keep bones, teeth and muscles healthy. Iron is essential for the production of red blood cells. It's only found naturally in foods from animal sources. Sources for vegans are therefore limited and a vitamin B12 supplement may be needed. Omega-3 fatty acids, primarily those found in oily fish, can help maintain a healthy heart and reduce the risk of heart disease when eaten as part of a healthy diet.
But if you follow a vegan diet, you can still look after your heart by eating at least 5 portions of a variety of fruit and vegetables every day, cutting down on food that's high in saturated fat , and watching how much salt you eat. Skip to main content.
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For example, dark green veggies like kale, collards, broccoli and bok choy supply ample amounts of calcium. Serve steamed vegetables with a splash of sesame or sunflower oil instead of butter, and season them with onion or garlic and fresh or dried herbs — all of which are on the vegan menu. Finish your green salad with a vinaigrette made with olive oil, balsamic vinegar, mustard and herbs. Getting ample protein can be a concern when you remove animal products like meat and eggs from your diet, but legumes offer plenty of low-fat, plant-based protein to vegans.
Stock your pantry with chickpeas, lentils, adzuki beans, black beans, split peas, pinto beans, peanuts, navy beans and other varieties.
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Use them in soups, stews and the like, or serve them cold in salads. Peanut butter can act as the base for a delicious sauce for Asian-flavored dishes, and hummus is a good spread for veggie wraps.
Soybeans are versatile additions to a vegan diet, too. Nuts and seeds are on your vegan diet list, providing healthy fats and protein. Choose an assortment, like almonds, walnuts, cashews, pistachios, hazelnuts, sesame seeds, sunflower seeds, flaxseeds and pepitas. Remember that nuts and seeds are high in calories, so stick with a 1-ounce serving, and opt for raw or roasted, without added sweeteners or salt, for the best health.
Vegans have a wealth of whole-grain foods to choose from, including whole wheat breads and pastas and grains like brown rice, bulgur, barley, millet, oats, quinoa, rye, spelt and wild rice.
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Again, how you serve them may shift once you go vegan. With pasta, forget cheese-based sauces and stick with vegetable-based ones, like a hearty puttanesca made with tomatoes, olives, onions, garlic and capers. Add a dash of olive oil to your brown rice instead of butter, and serve it as the bed for a veggie-and-tofu stir fry.
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Nutritional yeast, a source of protein and B-complex vitamins, makes a good stand-in for cheese in some recipes. For a vegan-friendly dessert, enjoy a scoop of fruit sorbet after dinner. Dark chocolate may be a sweet option, too, but check the label and pick a brand that's dairy-free. As with any diet, the healthiest vegan regimen is one that focuses on whole foods rather than on processed food products with added salt and sugar.