Basics of a balanced Vegan Diet

 With Veganuary coming up I thought I’d give some advice on what a vegan diet should consist of in order to be balanced and nutritious. Also to set the records straight that we don’t all live like rabbits on seeds and lettuce! (Far from it!)

Being Vegan is a lifestyle not a diet. We exclude all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose. Meaning we don’t eat any animal products, be that dairy, eggs, meat, fish and by products of an animals such as honey. We also do not wear or buy furs, suede, leather and wool etc. So pretty much reject anything that comes from or exploits animals. Love the animals and Earth 🌱💚

Here’s a little low-down on things to get you started with your vegan journey:

Check the labels of everything! It may seem like a chore but you will really be surprised at what you are actually putting into your body. You’ll eventually get used to what you should avoid anyway.

Be careful of ingredients such as:

  • Skimmed milk powder
  • Whey powder
  • Lactose
  • Gelatin
  • Shellac
  • Vitamin D3
  • Pepsin
  • Casein
  • Carmine (E120)
  • Keratin

(There are more but these are used most frequently in products)

You need to be able to get the right nutrients and supplements in your diet to be balanced- being vegan can lack in B12, calcium & iron. So your diet needs to contain plenty of:

  • Fruit & vegetables
  • Starchy foods (pasta etc),
  • Protein such as beans pulses & nuts
  • Dairy alternatives (soya, almond milk)
  • Good fats such as advocados.
  • Small amounts of sugars but I tend to just stick to Unrefined sugars (though the odd Oreo or spoonful of lotus spread never goes a miss 😉

Good sources of calcium include:

  • Tofu
  • Pulses
  • Soya/oat drinks
  • Tahini (so yummy!)
  • Brown and white bread
  • Dried fruit
  • Yoghurt (be it coconut or soy!)

Vitamin D is vital in absorbing calcium so I suggest getting some Vitamin D supplements. Other products containing this Vitamin include:

  • Cereals (be careful as some fortified cereals contain vitamins derived from animals I.e Kellogs)
  • Soya drinks
  • Spreads
  • Get your tan on! Exposure to sun also supplies the body with vitamin D! (Don’t be greedy and burn though)

Now here’s a question us Vegans always face at some point during our life.. Well on regular occasions,  really it’s getting quite boring now  – ‘So where do you get your protein?’

Well to tell you the truth there’s more protein in most vegetables than there is in meat! With less the saturated fat may I add (and no harm to animals!)

  • Nut butters
  • Lentils
  • Tofu
  • Seitan
  • Beans
  • Seeds
  • Miso
  • Tempeh
  • Peas
  • Quinoa
  • Artichoke
  • Broccoli
  • Spirulina
  • Edamame 

There’s many more but these are some of the highest per 100g.

For those that don’t know, yes Veganuary is a ‘thing’! It aims to inspire and support people through their transition to veganism during the month of January (which in turn reduces suffering to animals!) This is achieved by offering healthy meal recipes, information, starter kits, eating out guides, news and product info. Definitely worth having a look at!

I’ll also be offering tips and helpful information to support you all on your journey so keep those eyes peeled and be ready to see rainbows filling your fridges!

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2 Comments Add yours

  1. Thanks for the tips, I’m doing Veganuary and am really excited about it. I think it’s a great excuse for lots of peanut butter sandwiches!

    Liked by 1 person

    1. I’m excited for you! Good luck! I’ll be posting tips and recipes throughout the month which hopefully help too. Here to answer any questions you have! A great excuse, armed with just a spoon I can go through jars of the stuff! (Banana and peanut butter sandwiches are a good shout too)

      Like

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