20 Healthy Eating Tips For Vegans

20 Healthy Eating Tips For Vegans
1. Eat a balanced plant based diet by including carbohydrates, plant proteins, and healthy fats everyday.
2. Like us you can just jump in or start a new vegan lifestyle by making small changes – Begin with Meatless Mondays, and build up from there. Most of your favourite dishes can easily be made vegan, including curries, tacos, sloppy joes, burgers, pizza, stir-fry and even vegan steak, a little education and experience is all you need.
3. Vegan Protein – Meet your protein needs by eating a variety of different plant foods, such as tofu, tempeh, peas, soy products, sun-dried tomatoes, soybean sprouts, beans, lentil sprouts, and baby lima beans.

4. Vegan Calcium Sources – get your calcium from fortified breakfast cereals, dark green vegetables such as kale and bok choy and calcium fortified soya milk.
5. Vegans can enjoy a BBQ just like everyone else, the key is to plan, and enjoy soya burgers, meat free hot dogs, fruit kababs, and grilled veggies…. Make sure they are cooked away from any meat dishes.
6. Essential Vegan Snacks – Unsalted nuts make the perfect snack, and they provide a ton of health benefits. They can also be used in salads and other main dishes.
7. Beans and peas have a very high nutritional value and bring essential nutrients to a plant based diet, so consume both foods on a regular basis in dishes like three bean salad, pea soup, and vegan chili.
8. Try A Variety Of Veggie Recipes – Many plant based meals look and taste just as good, if not better, than meat dishes. The big difference however is they are a lot healthier for you… and kinder to the animals… Try many recipes to find those you love!
9. Enjoy Dining Out – The key is learning how to make the right substitutions and locating vegan friendly restaurants… and there are more and more of these around now!
10. Get Plenty Of Vitamin B12 – A lack of vitamin B12 can lead to anemia. Vegans can get this nutrient from B12 fortified foods, including non-dairy milks, breakfast cereals, and nutritional yeast. The Vegan Society recommends taking a good B12 supplement too. This is ideal no matter what your diet is.
11. Find A Pattern That Works For You – No two vegans are alike. You have to find a diet plan that works best for you and expose yourself to a variety of plant-based foods and dishes to find the ones you love.
12. Vegan Calcium – Broccoli, leafy greens, black beans, and almonds are great sources of vegan calcium.

13. Vegan Iron Rich Foods:

• Sundried tomatoes
• Rocket
• Tomato pasta
• Spinach
• Peas
• Lentils
• Tofu
• Soya beans
• Quinoa
• Strawberries

14. A nutritionist can be a great asset in planning a balanced and healthy vegan diet plan.
15. Skip the guesswork and get a variety of vegan cookbooks to make the transition to a meatless lifestyle much easier.
16. Vegans can certainly build muscle and strength train with the vast amount of plant based protein foods available.
17. Fruit provides essential protein for vegan diets:

• Dried Apricots
• Prunes
• Currants
• Dried Figs
• Guava
• Raisins
• Dates
• Avocados
• Passion fruit

18. Leafy Greens Provide Calcium, And Omega-3 Fatty Acids.
19. Oils derived from seeds of plants ensure vegans receive the benefits of heart healthy monosaturated and polyunsaturated fats, including Omega-3 and Omega-6 fatty acids:

• Avocado seed oil
• Flaxseed oil
• Grapeseed oil
• Corn oil
• Hemp oil
• Olive oil
• Safflower seed oil
• Soya bean oil
• Sesame oil

20. Beef, pork and poultry products are excluded from a plant based diet, which is especially beneficial for those with hereditary or lifestyle factors that put them at risk for cancer.