What is a vegan diet?

What is a vegan diet?

A vegan diet consists of plants (such as vegetables, grains, nuts, and fruits) and plant-based meals.

Vegans do not consume animal products, such as dairy products and eggs.

Healthy eating as a vegan

You can get the nutrients you need from eating a varied and balanced vegan diet including fortified foods and supplements. 

For a healthy vegan diet:

• Every day, consume at least 5 servings of a variety of fruits and vegetables.
• Meals should be based on potatoes, bread, rice, pasta, or other starchy carbohydrates (preferably wholegrain).
• Have some fortified dairy substitutes on hand, such as soya drinks and yoghurt (choose for lower-fat and lower-sugar versions).
• consume certain legumes, lentils, and other proteins
• Every day, consume omega-3 fatty acid-rich nuts and seeds (such as walnuts).
• Choose unsaturated oils and spreads and consume in moderation.
• have fortified foods or supplements with elements that are more difficult to obtain on a vegan diet, such as vitamin D, vitamin B12, iodine, selenium, calcium, and iron
• Drink enough of fluids (6 to 8 cups or glasses each day, according to the government).

Getting the right nutrients from a vegan diet

You can receive all the nutrients your body requires with careful planning and an understanding of what constitutes a healthy, balanced vegan diet.

If you do not carefully organise your meals, you may be deficient in key nutrients such as calcium, iron, vitamin B12, iodine, and selenium.