Protein
- Food combination planning is not necessary to ensure that protein needs are met on a vegan diet. A normal and varied plant-based diet can provide more than enough protein for an individual to maintain a healthy lifestyle
- Regular consumption of animal products may lead to a protein excess that has been linked to kidney disease, osteoporosis and other serious ailments.
- Excellent sources of plant protein include legumes (beans, peas, lentils), nuts, seeds, and whole grains.
Calcium
- Far from being a "natural" source of calcium in the diet, cow's milk is not necessary for complete health. In fact, approximately 75 percent of the world's adult population is lactose intolerant and cannot consume dairy products without becoming ill.
- Dairy products do provide calcium, but they also contain lactose, which is difficult for many people to digest, harmful cholesterol and fat, allergy-causing proteins, and other undesirable contaminants.
- Many plant-based sources of calcium are absorbed just as easily as calcium from cow's milk. Good sources of calcium are kale, broccoli and fortified foods, like soy-, rice- and other plant milks.
- Unlike dairy calcium sources, plant-derived calcium sources have many beneficial properties. Leafy greens, for example, contain vitamin K, and calcium-fortified orange juice contains important nutrients, such as vitamin C, potassium and magnesium.
Iron
- Although iron from plant sources is more difficult to absorb than iron from meat, the American Dietetic Association reports that "studies typically show iron intake by vegans to be higher than that of lacto-ovo vegetarians and of non-vegetarians."
- Vitamin C and organic acids found in large amounts of fruits and vegetables that vegans typically consume can aid in iron absorption.
- Good plant sources of iron include legumes, green leafy vegetables (excluding spinach, chard, and beet greens), dried fruits, and iron fortified cereals.
B-12
- Vitamin B-12, whether found in supplements, fortified foods or animal products, comes from micro-organisms. Because most of our fruits and vegetables today are washed so thoroughly before we eat them, there may not be enough of the vitamin B-12 producing bacteria on our plant foods to meet our daily nutritional needs; therefore, vitamin B-12 is worth consideration by vegans.
- They daily amount of B-12 people need to attain is relatively small. Since many foods are fortified with this important nutrient, it only takes a little extra attention and planning to satisfy vitamin B-12 requirements on a vegan diet.
- Fortified soy milk and cereal, as well as other products like Red Star Vegetarian Support Formula Nutritional Yeast (T6635+), are reliable sources of B-12. Those who are particularly concerned about their B-12 intake may consider taking a supplement.
The New Four Food Groups
Vegetables (fresh, frozen, raw, or cooked)
- 3 or more daily servings
- Serving sizes: 1/2 cup cooked vegetables; 1 cup raw vegetables
- Good sources of vitamin C, beta-carotene, calcium, iron, riboflavin, and fiber
- 3 or more daily servings
- Serving sizes: 1/2 cup cooked vegetables; 1 cup raw vegetables
- Good sources of vitamin C, beta-carotene, calcium, iron, riboflavin, and fiber
Fruit (fresh, frozen, raw, or cooked)
- 2 or more daily servings
- Serving sizes: 1 medium piece of fruit; 1/2 cup cooked; 1/2 cup fruit juice; 1/4 cup dried fruit
- Good sources of fiber, vitamin C and beta-carotene
- 2 or more daily servings
- Serving sizes: 1 medium piece of fruit; 1/2 cup cooked; 1/2 cup fruit juice; 1/4 cup dried fruit
- Good sources of fiber, vitamin C and beta-carotene
Whole Grains (breads, cereals, whole grains, & pasta)
- 6 or more daily servings
- Serving sizes: 1 slice of bread; 1/2 cup cooked grains, cereal, or pasta; 1 cup uncooked cereal
- Good sources of energy, protein, complex carbohydrates, fiber, iron, and B-vitamins
- 6 or more daily servings
- Serving sizes: 1 slice of bread; 1/2 cup cooked grains, cereal, or pasta; 1 cup uncooked cereal
- Good sources of energy, protein, complex carbohydrates, fiber, iron, and B-vitamins
Legumes, Nuts, & Other Protein Foods
(beans, lentils, dried peas, soybean products, nuts, seeds, & nondairy milks)
- 2 or more daily servings
- Serving sizes: 1/2 cup cooked legumes; 1/2 cup tofu or tempeh; 1 oz. veggie "meat"; 2 tbsp nut or seed butter; 1/4 cup nuts/seeds; 1/2 cup fortified soy milk
- Good sources of protein, iron, calcium, zinc, fiber, & B vitamins
(beans, lentils, dried peas, soybean products, nuts, seeds, & nondairy milks)
- 2 or more daily servings
- Serving sizes: 1/2 cup cooked legumes; 1/2 cup tofu or tempeh; 1 oz. veggie "meat"; 2 tbsp nut or seed butter; 1/4 cup nuts/seeds; 1/2 cup fortified soy milk
- Good sources of protein, iron, calcium, zinc, fiber, & B vitamins
*Additional information can be found at VegForLife's website*