Index
- What is vegan nutrition?
- Why is it done?
- What does it consist of?
- Preparation
- Alternatives
What is vegan nutrition?
Vegan nutrition follows a 100% plant-based diet, i.e. a diet in which all types of meat, fish and seafood, dairy products, eggs and honey are excluded.
It therefore consists of vegetables, mushrooms, legumes, fruits, cereals, nuts and plant-derived products, such as tofu and almond or soy beverage.
Why is it done?
Veganism is a lifestyle, but its best known characteristic is its diet, based on vegetables and in which any meat or animal-based food is rejected.
What does it consist of?
The intake of vegetables in our daily diet. Keep in mind that a vegan diet must be well planned and scheduled to be complete and healthy, although it is complicated. It is possible to obtain all the nutrients that the body needs if it is rigorously followed. However, it is important to remember that by not eating animal products we can lose the intake of the following nutrients and that is why they must be substituted:
- Protein: it is obtained essentially from meat and is vital for the growth and maintenance of tissues such as organs, muscles and skin. In a vegan diet, protein can be found in chickpeas, beans, pistachios, soybeans, etc., but it must be taken into account that vegetable protein is not a complete protein (of high biological value) as animal protein is.
- Calcium: it is normally obtained from milk or cheese and serves to strengthen bones, muscles and the nervous system. Calcium is also abundant in nuts, seeds, vegetables, whole-grain products and legumes. In addition, kale or cauliflower are vegetables rich in easily absorbed calcium.
- Iron: contributes to the formation of red blood cells, which are responsible for distributing oxygen throughout the body. In the vegan diet it can be obtained through the consumption of green leafy vegetables, legumes, nuts, some cereals. In addition, the consumption of vitamin C can help in the body’s ability to absorb the iron that comes from these foods.
- Vitamin B12: has a fundamental role in the cellular function of the blood, and helps our nervous system to remain healthy. In the vegan diet it is the only vitamin that should be taken in supplement form and properly followed up with a nutritionist.
Preparation for the vegan diet
The ideal when starting a vegetarian diet is to make a transition, that is, to progressively reduce meat in the diet while increasing the consumption of fruits and vegetables.
Some tips to follow to get started:
- Transition gradually: each week increase the amount of meatless meals you already have in your diet, such as spaghetti with tomato sauce or vegetable stir-fries. Find ways to include vegetables, such as spinach, kale, chard and collards, in your daily meals.
- Substitutions: Take your favorite recipes and try them without meat. For example, make vegetarian chili by omitting the ground beef and adding an extra can of black beans or make fajitas using extra firm tofu instead of chicken.
- Diversity: buy or borrow vegetarian cookbooks, visit ethnic restaurants to try new vegetarian recipes, etc. The more variety in your vegetarian diet, the more likely you are to meet all your nutritional needs.
Alternatives to this type of nutrition
Vegetarian nutrition is similar to vegan nutrition in that meat and fish are excluded, but some types of vegetarian nutrition do include eggs and dairy.