What can you eat on a vegan diet for beginners to thrive and ensure you get all the nutrients your body requires as a vegan?

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What to eat on a vegan diet?

One of the most common questions people have when transitioning to a vegan lifestyle is: What should I eat to ensure I don’t suffer from malnutrition? Is bread vegan? What about pasta? Will I lack protein without consuming chicken? Do I need supplements? And isn’t calcium only found in milk?

Okay. Let’s focus on this ‘vegan for beginners’ topic.

If you follow a whole food plant-based diet, there is no reason to worry about deficiencies or the risk of malnutrition. Unless you have a specific medical condition that requires additional supplements or medication, you should consult your GP as you would as an omnivore. However, aside from that, a plant-based diet is considered one of the best and healthiest options available.

Let me share the foods you should include in your daily diet to ensure you receive all the necessary nutrients and thrive as a vegan.

Also, It’s important to note that when I use the term ‘diet,’ I am not referring to counting calories or obsessing over food—instead, I am referring to a lifestyle approach.

What Vegans Eat?

PROTEIN

Protein provides energy, transports nutrients and keeps our body healthy. It’s very important for building and repairing body tissues. Consuming the right amount produces stamina and energy.

Vegan sources of protein:

CARBOHYDRATES

Carbs supply our body with energy, body fat, and fibre. They also manage blood sugar and insulin levels and prevent constipation.

Fruits and vegetables – aim for 10-15 different servings per day. It may sound a lot, but if you make a smoothie with bananas, kale and/or spinach, frozen summer fruits with a mix of 3-4 berries, and perhaps mango, you’ve already covered seven portions. Additionally, preparing a lentil stew or veggie pasta sauce with 7-8 different types of vegetables will complete your daily intake. See? Easy-peasy.

Try to purchase fruits and vegetables that are in season. This ensures you get the maximum nutrition and flavour while also saving money. Another tip is to buy from your local market and choose produce grown in your country. This helps reduce CO2 emissions, and there’s no need to pick them before they are fully ripe.

Vegan sources of carbs:

• Fruit – Berries (blueberries, raspberries, strawberries, blackberries etc.), bananas, apples, grapes, watermelon, pineapple, melons, pears, mango etc.

• Vegetables – cruciferous vegetables like broccoli, cauliflower, cabbage, and Brussels sprouts), leafy greens (kale, spinach, watercress, romaine lettuce, microgreens), red and orange vegetables like carrots, sweet potato, squash, red bell pepper, tomatoes etc.

• Whole grains – oats, quinoa, whole-wheat pasta, brown rice, wholemeal bread and cereals

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FIBRE

Fibre is a vital part of our diet. It’s a type of complex carbohydrate found in fruits, veggies, and grains. It does not digest or provide energy, but it’s important for the digestion and absorption of other food. Fibre also helps you feel fuller for longer, can improve cholesterol and blood sugar levels, and can help prevent some diseases, such as diabetes, heart disease, and bowel cancer.

Vegan sources of fibre:

Include a variety of fruits and vegetables in your vegan diet, focusing on those with darker colours as they tend to be higher in fibre content. Incorporate beans and legumes such as red, green, and yellow lentils, red kidney beans, black beans, and chickpeas.

Enjoy nuts as a nutritious snack option. Opt for wholemeal or granary bread, whole-wheat pasta, bulgur wheat, brown rice, and new potatoes and sweet potatoes with skin.

You don’t need to worry too much about your fibre intake, vegan diet is naturally rich in fibre. However, if you’re new to veganism, it’s advisable to gradually increase your fibre consumption.

An omnivorous diet typically lacks fibre, so a sudden high intake at the beginning of your vegan journey may lead to digestion issues. Start with half a cup of beans daily and gradually increase over time.

RDI (recommended daily intake) in the UK – 2-5yo 15g a day, 5-11yo 20g a day, adults 25g a day

CALCIUM

Calcium is a building material of bones and teeth. It’s needed for the heart and muscles. It also plays a vital role in blood clotting and nerve functioning.

Vegan sources of calcium:

• Calcium-set tofu
• Leafy greens (spinach, kale, collard greens..)
• Fortified plant-based milk
• Fortified plant-based yoghurt
• Edamame beans
• Tahini (sesame seed paste)
• Broccoli
• Cabbage
• Nuts
• Spirulina

RDA (recommended daily allowance) for adults is 700mg

VITAMIN B12

Vitamin B12 is required for normal growth and development. It plays a vital role with folate (folic acid) in producing normal red blood cells. It’s very important in the protection and function of nerve cells, the manufacture of DNA and the metabolism of fats and carbs.

Vegan sources of B12:

• Fortified plant-based milk
• Fortified yoghurt
• Fortified nutritional yeast
• Marmite
• Dairy-free spread

RDA (recommended daily allowance) in the UK for adults is 1.5mcg

VITAMIN D

This vitamin’s vital function is in bone health: vitamin D helps to increase calcium absorption in the gut and regulate calcium levels in the blood. It also functions in the brain, the nervous system, and cellular growth. So, you should ensure you are eating enough calcium to absorb vitamin D into your bloodstream. The thing is, vegan or not vegan, you have to take care of your vitamin D intake especially if you have an office-based job and cannot get enough sun exposure.

Vagan sources of Vitamin D

Most vitamin D is obtained through the action of sunlight on the skin during the summer months.

Another way is through a diet – you should include this food into your diet BUT not rely on it entirely:

Mushrooms enriched with Vitamin D, fortified plant-based milk, yoghurt, fortified orange juice etc.

I’m taking a vitamin D supplement during winter months, and during summer, I enjoy 10-15mins a day outside without sunscreen. There are two types of Vitamin D, Vitamin D2 and Vitamin D3.

From late March/April to September (in the UK), there is no need to take supplements if you can be exposed to the sun for at least 10-15 minutes a day.

RDA (recommended daily allowance) in the UK for adults is 10-20 mcg (400-800 UI/day)

IODINE

Iodine is a trace mineral found in seawater, rocks and some soil types. Your body uses iodine to make thyroid hormones, which control our metabolism. It’s also needed for our hair, skin, nails and teeth. It’s hard to say how much iodine is in a particular vegetable as our soil is depleted.

Vegan sources of Iodine:

• Edible seaweeds (kelp, wakami, nori and hijiki),
• Iodised salt,
• Asparagus,
• Green leafy vegetables (Kale, spinach, collard greens)
• Fortified foods

RDA (recommended daily allowance) for children aged 1-3 is 70mcg, for 4-10 is 100mcg and for adults 140mcg

IRON

Iron is a mineral found in every human cell. It carries oxygen around the body, which means it keeps it healthy. Iron is also a key element in DNA synthesis and the production of energy in cells. Iron intake can vary from person to person, as pregnant women, children, elderly people, people who consume a high-fiber diet, and menstruating women are more prone to iron deficiency than others.

Vegan sources of Iron:

• Green leafy vegetables (spinach, kale, collard greens, swiss chard),
• Oatmeal
• Lentils
• Chickpeas
• Tofu
• Tempeh
• Beans
• Edamame
• Apricots,
• Raisins
• Seeds
• Fortified breakfast cereal,
• Spirulina
• anddd..DARK CHOCOLATE. -Not bad, eh?

Absorption:

There are iron enhancers and iron inhibitors, meaning some food can help with absorption and some can decrease it.

Enhancers are foods rich in vitamin C (try eating your oatmeal with some kiwi, mango, or berries), adding some lemon juice to your salad, dicing red bell pepper and dipping in hummus, or simply eating a fruit rich in vitamin C after your main meal.

Inhibitors are tea and coffee – black tea, some herbal teas, espresso, or coffee. Try to consume it at least 30 minutes before or after a meal.

RDA (recommended daily allowance) in the UK for women is 14.8 mg and for men is 8.7mg

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OMEGA 3 & OMEGA 6

Omegas are essential fatty acids, meaning our body can’t make them, and they need to be taken by food or supplements. They are important for the functioning of cardiovascular, reproductive, immune and nervous systems. I will do another post about this separately, as it would be too long to include all the info in this one.

Vegan sources of Omega:

• Tofu
• Seeds – chia seeds, ground flaxseeds, hemp seeds
• Nuts- walnuts, pecans, almonds, hazelnuts
• Olive oil
• Avocado
• Green leafy vegetables
• fortified bread
• Some fat spreads
• Rapeseed oil (use as your primary cooking oil)

RDI (recommended daily intake) for adults is 250-500mg

Zinc

Zinc is essential for growth, repair and sexual maturation. It is also required for the functioning of the immune system and in the structure and function of the skin and hence plays a vital role in wound healing

Vegan sources of Zinc:

• Whole grains – wheat, quinoa, rice and oats,
• Tofu
• Tempeh
• Legumes
• Nuts- peanuts, cashews, almonds
• Seeds- hemp, pumpkin, squash and sesame
• Fortified breakfast cereals

RDA (recommended daily allowance) in the UK for women is 9.5mg, and for Men is 7mg

SELENIUM

Selenium is an important part of the body’s antioxidant defence system and it protects the cell structure against the harmful effects of oxidative and free-radical damage. It is also necessary for the use of iodine in thyroid hormone production, for immune system function and for reproductive function.

Vegan source of Selenium:

Brazil nuts, bread. Only two Brazil nuts a day will meet your daily intake.

In the UK, selenium intakes have fallen with the decline in imports of North American selenium-rich wheat and the increased use of European cereals, which are less rich in minerals. However, some bread manufacturers still import wheat from North America.

RDA: Women 60mcg, men 75mcg. Also, a higher intake is required for people with a higher body weight.

Disclaimer: The information contained in this blog post is for information only. You must not rely on the information on this website as an alternative to medical advice from your doctor or other professional healthcare provider. If you think you may be suffering from any medical condition you should seek immediate medical attention.

Additional References: Department of Health, 41 Dietary Reference values for food energy and nutrients for the United Kingdom, The Vegan Society, vegansociety.com, British Nutrition Foundation, nutrition.org.uk, https://pubmed.ncbi.nlm.nih.gov/ , nutritionfacts.org