How to Plan a Nutrient-Dense Vegan Diet
Eating a nutritious vegan diet depends on more than just eliminating animal products from your meals. It is crucial to plan your diet carefully to make sure you are getting enough essential nutrients.
If you're new to the vegan lifestyle or looking to up your nutrient intake, here are some tips for planning a nutrient-dense vegan diet:
1. Choose a variety of foods
Variety is the key to meeting your daily nutrient requirements. Focus on eating a variety of fruits, vegetables, legumes, whole grains, nuts and seeds. This will help you get all the vitamins, minerals, protein and healthy fats your body needs to function properly.
2. Include protein-rich foods
Protein is essential for building and repairing tissues, hormones, enzymes and other important substances in the body. While it’s a common myth that vegans cannot get protein from plant-based sources, there are plenty of protein-rich foods to choose from, including tofu, tempeh, lentils, chickpeas, nuts and seeds.
3. Get enough calcium
Calcium is critical for healthy bones and teeth. Many people associate calcium with dairy products, but there are plenty of vegan sources of calcium too. Good sources include tofu, fortified plant milks, leafy green vegetables like kale, broccoli, and figs.
4. Take a B12 supplement
Vitamin B12 is primarily found in animal products, and it is essential for nerve function and the production of red blood cells. Vegans should take a B12 supplement, eat B12 fortified foods, or include B12-fortified nutritional yeast in their diet to ensure they meet their daily B12 requirements.
5. Don’t forget healthy fats
Your body needs healthy fats to absorb certain vitamins and minerals and to support brain function. Good sources of healthy fats on a vegan diet include avocado, nuts, seeds, and plant-based oils like olive oil.
By following these tips and planning your meals carefully, you can ensure that your vegan diet is healthy and nutrient-dense. Remember to enjoy a wide variety of foods and seek advice from a registered dietitian if you have any concerns.
