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Vegan diet – are you doing it right?

01 Jun 2021 no comments Fitasty Categories Eating healthy
At Fitasty we think eating vegan is really great and we are planning to introduce a vegan menu option for you soon. Cutting down animal products in your diet can make a huge difference to how you feel and some dietitians say that it is one of the healthiest things you can do for your body. However, we are very conscious of the fact that vegan diet requires some careful balancing to ensure that it provides all the nutrients a human body needs to maintain its health and energy. You can get all the essentials from a plant-based diet but you must eat a variety. If you’re vegan or thinking of going vegan, here is a list of all some important food groups which you need to make sure you consume in good quantities every day.

Good sources of vegan protein:

Legumes:

  • Beans (black, broad, cannellini, kidney, pinto, haricot)
  • Edamame (soy beans)
  • Green beans
  • Chickpeas
  • Lentils
  • Tempeh
  • Tofu

Grains:

  • Rice
  • Buckwheat
  • Bulgur wheat
  • Corn
  • Oats
  • Quinoa
  • Seitan
  • Soba noodles
  • Wholegrain bread

Seeds:

  • Chia
  • Flax
  • Pumpkin
  • Sesame

Vegetables:

  • Asparagus
  • Broccoli
  • Kale
  • Mushrooms
  • Potatoes
  • Spinach

Nuts!

Spreads such as hummus (made of chickpeas) and nut butters.

And some other things such as : dark chocolate, nutritional yeast or plant-based cheeses.

And some other important nutrients to consider in a vegan diet (among all others):

Magnesium which is essential for hundreds of bodily reactions and functions such as repairing cells. It’s often found in green foods so remember: eat your greens! And particularly:

  • Avocados
  • Chard
  • Spinach
  • Bananas
  • Figs
  • Almonds
  • Pumpkin seeds
  • Dark chocolate

Calcium which strengthens your bones and teeth and helps your blood and muscles. You can find it in non-dairy fortified milks and yoghurts and also:

  • Tofu
  • Almonds
  • Brazil nuts
  • Chickpeas
  • Kale
  • Spring greens
  • Oranges

Vitamin B12 is an important one to help your brain function at its best. It isn’t naturally found in plants but you can get yours from sources such as B12 supplements, fortified cereals and non-dairy milk, nutritional yeast and yeast extract (e.g. Marmite).

If you’re vegan or thinking of going vegan, remember to eat colourful, varied meals every day using different ingredients as much as you can to make sure you get all the nutrients you need to stay healthy and strong. And remember: you’re doing a great thing for your body and for our planet! ?