Vegan Nutrition Basics in 2023

Vegan Nutrition Basics in 2023

Welcome to the world of vegan nutrition – where nourishing, cruelty-free food choices can be enjoyed without sacrificing taste or nutrition. Whether you’re already vegan, aspiring to make the change for Veganuary, or just curious to learn more, this article has something for everyone.

We take a look into the topic to give you some basic ideas to make sure your vegan lifestyle is nutritionally balanced, delicious, and sustainable.

So, open your mind and get ready to explore the possibilities of vegan nutrition!

As always if you have any questions, drop us an email at hey@letsgovegan.com.au at any time!

Fibre

For vegans, dietary fibre is an important part of a healthy diet. It helps to keep the digestive system functioning optimally, and can also provide a range of other health benefits. If you’re looking to optimise your vegan diet and ensure you’re getting enough fibre, try adding some of these key ingredients to your meals.

1. Lentils
2. Chickpeas
3. Black Beans
4. Edamame
5. Nuts and seeds
6. Artichokes
7. Raspberries
8. Avocado
9. Broccoli
10. Kale
11. Apples
12. Oats
13. Flaxseed
14. Quinoa
15. Chia Seeds
16. Sweet Potato
17. Whole Wheat Pasta
18. Bulghur
19. Brown Rice
20. Almonds

Protein

As a vegan, it can be difficult to meet dietary needs that are essential for your body to function. A big part of a vegan diet is protein, an essential macronutrient that helps build and maintain tissues, organs, muscles, and other important parts of the body.

1. Tofu,
2. Soybeans
3. Tempeh
4. Edamames
5. Seitan
6. Nuts and Nut-butters
7. Quinoa
8. Chickpeas
9. Lentils and Leafy greens

Iron

Being a vegan doesn’t mean being stuck with iron deficiencies. Iron is an essential mineral that is required by our bodies to create red blood cells and ensure proper function. Here is a basic guide for vegan-friendly sources of iron that can help you meet your daily needs:

1. Legumes: Lentils, beans, and peanuts all boast high amounts of iron. 

2. Tofu: This vegetarian staple contains a good amount of iron, plus protein and calcium. 

3. Nuts: Pistachios, cashews, almonds, walnuts, and hazelnuts all contain iron. 

4. Dark, Leafy Greens: Spinach, kale, turnip greens and Swiss chard are great sources of iron. 

5. Whole Grains: Oatmeal and brown rice are packed with iron. 

6. Dried Fruits: Dried apricots, raisins and prunes have lots of iron. 

7. Firm Tofu: Firm tofu can be a great source of iron, as well. 

8. Quinoa: This superfood contains a decent amount of iron. 

9. Soy Milk: A great vegan-friendly option, fortified soy milk contains between 1-3 mg of iron per cup.

B12

Getting enough Vitamin B12 as a vegan can be challenging as this essential nutrient is found mainly in animal products. To make sure that you are getting all the Vitamin B12 your body needs, here is a list of vegan sources rich in this essential nutrient:

1. Fortified plant-based milks: Many plant-based milks are fortified with B12, with one cup of some varieties containing up to 50% of the recommended daily intake.

2. Yeast and Marmite: If you’re a fan of Marmite and yeast, you may be glad to know that these spreads are high in Vitamin B12 and can make a great addition to vegan sandwiches.

3. Nutritional yeast: Nutritional yeast is a deactivated form of yeast, similar to brewer’s yeast, and is packed with Vitamin B12. Its cheesy-nutty flavour makes it a great addition many vegan dishes. 

4. Seaweed: If you are a fan of seaweed then you’ll be pleased to know that it is a rich source of Vitamin B12 – one gram of edible dried seaweed can provide up to 40% of the recommended daily intake.

5. Fortified breakfast cereals: Many breakfast cereals are fortified with Vitamin B12 and other nutrients, making it a quick and easy way to get your daily fix. 

6. Plant-based protein powder: Many vegan protein powder blends contain Vitamin B12

Final Thoughts

We hope that this article has given you a good overview of some basic vegan nutrition. It is important to remember that a healthy vegan diet is one that is balanced and includes a variety of plant-based foods.

People should also talk with a registered dietitian or plant-based nutritionist about individual needs for their lifestyle. For more detailed information about vegan nutrition, a nutrition specialist can help you to design a meal plan suitable for long-term health and wellness.

LGV!