Saturday, January 22, 2022

We are often led to believe that you can’t have a balanced diet without meat and diary products. This is not true! You can get all you need from a vegan diet, and this could reduce your risk of obesity, diabetes, heart disease and cancer.

Here’s a summary of a healthy vegan diet:

Food typesWhat they provideHow much a day?
Fruit and vegetables, including dark green leafy vegetables, orange vegetables, fresh fruit and dried fruit folate, calcium, vitamin A, vitamin C, iron, fibre. 5 servings
Cereals and grains (e.g. wholemeal pasta, brown rice, wholemeal bread) energy, fibre, B vitamins, calcium, iron and protein 3-4 servings
Pulses (all types of peas, beans and lentils), nuts and seeds protein, energy, fibre, iron calcium, other minerals 2-3 servings
Vegetable oils (flaxseed or rapeseed oil used cold, olive oil) or vegetable margarine essential fatty acids, energy, vitamin E, vitamins A and D small amounts
B12 fortified foods (e.g. fortified soya milk, fortified breakfast cereal, yeast extract) vitamin B12 at least one
Water fluid, minerals 1-2 litres
(at least 8 glasses)

More info: