A balanced diet for vegans. A vegan diet is often accepted to be a healthy one, and thought to help reduce the risk of heart disease, high blood pressure, high cholesterol and potentially some cancers and type 2 diabetes. Nevertheless, if you’re a full- time vegan it is important that you plan your meals and snacks carefully to get adequate nutrition. To help you on your way, here’s our nutritionist’s guide for a balanced, healthy vegan diet.. The basics of a vegan diet. As a vegan you’ll be avoiding all animal- derived foods – so as well as meat and fish that means no eggs, dairy or even foods like honey. You’ll also be avoiding animal by- products like rennet used in cheese making, gelatine in desserts and certain E numbers including the red food dye cochineal (E1. Even so- called vegetarian foods, like the meat replacement Quorn, are off the menu because they contain egg and sometimes dairy. Shopping tips. If you’re new to vegan cooking, follow our shopping guide for vegan- friendly ingredients: Check the labels of all packaged products that you use in cooking such as bouillon powder, stock cubes, sauces and spreads. Ingredients to look out for include whey, casein and lactose, which are all derived from milk. Be aware that non- vegan wines and beer may have been processed with animal products. Remember most breads and pastries contain butter and some contain milk. In desserts and puddings replace gelatine with agar agar or vege- gel, both are made from seaweed. Use silken or soft tofu as an alternative to dairy in desserts and be sure to use fortified dairy alternatives for the added vitamins. Reference Intake (RI) (the new term for Guideline Daily Amounts (GDAs))The RIs are benchmarks for the amount of energy (kilocalories), fat, saturated fat, carbohydrate, sugar, protein and salt that an average adult should consume each day. The RIs for fat, saturated fat, sugar and salt are maximum daily amounts. Don’t forget that we are all different with varying needs for energy and nutrients so this information is for guidance only: Reference Intake (RI)Energy (kcal)2. Protein (g)5. 0Carbohydrates (g)2. Click around for some Hungry Girl classics. Each one has been updated to include its Weight Watchers SmartPoints® value! Mother Nature Network is the world's leading source for environmental news, advice on sustainable living, conservation and social responsibility.Sugar (g)9. 0Fat (g)7. Saturates (g)2. 0Fibre (g)2. Salt (g)6 Perfect Portions. Practicing portion control can help you lose weight and eat a healthy diet. But how much is too much? Use this pictorial guide from WebMD to gauge serving sizes. If you follow a vegan diet, how do you ensure you're getting all the right nutrients? We explain portion sizes and recommended amounts of vitamins and minerals, plus. Healthy Bites is a company dedicated to providing glutenfree no bake snack and fuel options for all people. It was started by myself (Lindsay Cotter) and. Numbers and figures are all very well but how does this relate to you? Personalise your portions with our handy guide to finding the right serving size: Foods. Portion size. Carbs like cereal/rice/pasta/potato. Your clenched fist Proteins like meat/poultry/fish. Palm of your hand. Savouries like popcorn/crisps. Bakes like brownies/flapjacks. Butter & spreads. The tip of your thumb. Breakfast Vegan diets are rich in fibre, vitamin C and folate (thanks to all that fruit and veg) but you may be lacking in a number of other vitamins and minerals. Vitamin B1. 2 is a good example. We need it for healthy red blood cells and nerve function, but because it’s typically found in animal foods like eggs, milk and cheese, full- time vegans need to include fortified breakfast cereals and soya products, and possibly consider taking a B1. Another nutrient to be aware of is vitamin D. Much of our vitamin D is metabolised via sunlight on the skin, but you can also obtain it from fortified vegan spreads and soya milk. Again, aim for 1. D2, because vitamin D3 is not typically suitable for vegans. Breakfast is key to starting the day in a balanced way – so whatever you do don't be a breakfast skipper as missing your first meal of the day sets you off on a blood sugar roller coaster, which means you'll end up choosing the wrong foods later in the day. Remember, breakfast makes an important contribution towards your daily intake and it plays a key role in maintaining a healthy weight. Breakfast suggestions. Vegan tomato & mushroom pancakes. Creamy mango & coconut smoothie. Apple & blueberry bircher. Green breakfast smoothie. Tofu brekkie pancakes. Mid- morning snack. Eating well in the morning is vital for balancing energy levels. The ideal is to eat little and often but you need to make every snack work for you. That means choosing snacks that satisfy energy needs, plus supply extra benefits like topping up your five- a- day or upping your intake of other key nutrients. Snack suggestions. Cherry soya yogurt. Energy bites. Lunch. Although vegan diets are healthily low in saturated fat, as a full- time vegan you may be missing out on heart- friendly omega- 3 fats, known as EPA and DHA. It’s also a good idea to include plenty of nuts, seeds and their oils especially walnut, flaxseed, hemp and rapeseed. Pack your lunch with a combination of carb- rich foods for energy and satisfying protein from foods such as nuts, seeds, beans and pulses. The key is to choose carbs that produce a steady rise in blood sugar, which means passing on the sugary 'white' foods and going for high fibre whole- grains, which help you manage those afternoon munchies. Lunch suggestions. Bulghar wheat with carrots & hazelnuts. Pearled spelt salad with peas & gooseberries. Japanese noodles with sesame dressing. Herby apricot quinoa. Crunchy chickpea salad. Late- summer tomato & carrot salad. Mexican salad with tortilla croutons. Simple coconut & bean soup. Cannellini bean, cherry tomato & red onion salad. Mid- afternoon snack. Whether your mid- afternoon weakness is for sweet or savoury there are plenty of healthy options to satisfy. Combine dried fruit with unsalted nuts or seeds for an energising, protein- packed snack. Alternatively, make up a savoury nut and seed mix or enrich a veggie dip with a handful of nuts. Afternoon snack suggestions. Apricot & seed protein bar. Add flavour with yeast extract, which is not only a tasty addition but a useful source of vitamin B1. Fill half your plate with a colourful variety of veggies (especially leafy greens because they supply small amounts of the mineral iodine) and drizzle with a dressing made from flaxseed, rapeseed, walnut or hemp oil. Your body can use these healthy fats overnight for regeneration and repair, which is important for maintaining healthy skin and hair. As a general rule, aim for a tablespoon of ground flaxseed or two tablespoons of oil each day. Plants are a good source of iron, but it is important to eat them with vitamin C- rich foods to optimise your absorption. For example, combine iron- rich lentils with citrus fruits or peppers. Whole grains are a great source of the mineral zinc, which helps to maintain a healthy immune system. Dinner suggestions. Chickpea, tomato & spinach curry. Vegetable tagine with chickpeas & raisins. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT). All health content on bbcgoodfood. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information. Do you follow a vegan diet? We have lots more vegan- friendly recipes and more information on vegan diets, but would love to hear your tips too in the comments below.. AOL Food - Recipes, Cooking and Entertaining.
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