Living on a plant-based diet can be one of the best ways to receive the proper nutrients for a healthy lifestyle. Plant-based diets have been linked to decreased cholesterol levels and a lower risk of type 2 diabetes. Some people find that substituting fiber-rich vegan meals for meat, dairy, and eggs helps them lose weight.
Simply eating a wide variety of whole plant meals and healthy fats will help you avoid chronic diseases. The articles on this topic aim to outline the most important considerations for ensuring appropriate nutrition on a vegan or near-vegan diet.
It’s always a good idea to consume a wide variety of veggies, whole grains, legumes, nuts, and seeds whether you’re vegan or not.
Even if you make these nutritious items the foundation of your diet, you may still be deficient in one or more nutrients. I always recommend using an app such as Lifesum or Cronometer when you start your vegan journey in order to track your nutrients and make sure you are receiving the proper vegan nutrition for your needs.
Explore vegan nutrition topics:
Vegan nutrition should be something that is no longer a mystery to those on a plant-based diet. Once you know which nutrients are of particular concern to you, the primary dangers of a plant-based diet are easy to avoid.
Subscribe to receive new content.
Get new content delivered directly to your inbox.
Tips for your vegan nutrition
Scientists have shown that a plant-based diet might help treat, or reverse a portion of preventable diseases such as type 2 diabetes, and hypertension! As somebody who just changed to a plant-based diet there are a couple of things you should remember to ensure your vegan nutrition is under control.
Get enough protein
There is a lot of protein in plant-based food so there is no reason to worry about this. You can easily get enough protein for protein rich plant-based foods such as beans, lentils, tofu, soybeans, oats, quinoa, seeds and different grains.
Try to integrate more nuts or nut spreads like peanut butter into your eating regimen. If you train a lot and you are worried you may not get enough protein – consider adding a protein powder supplement to your morning smoothie or oats.
Get B12 supplements
Lack of B12 vitamin is common in people – whether they eat animal products or not. The only reliable source of B12 vitamin is vitamin supplements and I recommend you consider adding the supplement to your diet, no matter which diet you choose to follow. It is almost impossible to overdose on B12 vitamin, so you don’t have to worry about that.
To ensure you got this covered, I encourage you to take B12 supplements consistently.
Focus on consuming whole foods
Eating a whole food plant-based diet is one of the easiest ways to make sure you get proper nutrition as a vegan.
Whole foods are foods which have not been processed such as entire grains, vegetables, legumes, and fruits. Avoid processed foods or food that contains too many ingredients that you cannot pronounce.
Make sure you eat enough!
One of the most common mistakes when starting out on a plant-based diet is not eating enough calories. Your body needs a steady flow of carbohydrates, protein and fats to function properly. Use an app like Chronometer or Lifesum to figure out how many calories you need per day and aim to fulfill those requirements.
A lot of people stop their plant-based diet as they feel constantly hungry because they are not eating enough for their body.
Here is one example of how many calories you need per day:
25 year old male, 180cm tall, 70kg weight needs:
|Maintain weight||2,498 100%Calories/day|
|Mild weight loss0.25 kg/week||2,248 90%Calories/day|
|Weight loss0.5 kg/week||1,998 80%Calories/day|
There are many calorie calculators online which can help you figure out how much you need based on your height, weight and activity level.