San Francisco (CA) Chronicle 10/28/2014 "List of Foods That Vegans Eat" Audience: 2,361,870 Source Website: www.sfgate.com List of Foods That Vegans Eat by Sara Kaiser Vegan diets can obtain all the essential nutrients by eating plant-based foods. Veganism is a strict type of vegetarianism that excludes meat and all animal products. Vegans do not eat meat, fish, eggs, dairy products, or any foods containing them. A vegan diet relies on plant-based foods including fruits, vegetables, grains, beans, nuts, and seeds. A vegan diet can be a healthful and nutritionally adequate diet; however, a vegan must make sure they eat enough foods with protein, calcium, iron, vitamin B12, and omega-3 fatty acids. Protein Protein is an important nutrient for skin, bone, muscle, and organ health. Since vegans do not eat meat, eggs, or dairy products that are rich in protein, they must eat a variety of plant-based foods to meet their daily protein requirements. Some vegan foods that are high in protein include soybeans, soy-based meat substitutes, soy milk, tofu, black beans, chickpeas, lentils, almonds, peanut butter, other nuts and seeds, and whole grain products. Calcium Calcium is a mineral essential for the health of teeth and bones. Vegans can get enough calcium even without consuming milk and other dairy products. Some plant-based foods that are high in calcium include spinach, kale, broccoli, collard greens, blackstrap molasses, and calcium-fortified products like soy milk, tofu, cereal, and juice. Iron Iron is an essential mineral necessary for red blood cells and the transportation of oxygen in our body. Some vegan foods that are good sources of iron include dried fruits, dried beans and peas, dark leafy green vegetables, whole grains, and enriched cereals. In addition to eating these foods, vegans can enhance the absorption of iron by also consuming foods high in vitamin C, such as citrus juices and tomatoes. Vitamin B12 Vitamin B12 is a water-soluble vitamin essential for the production of red blood cells. Vitamin B12 is virtually only present in animal products, so vegans must make sure they eat foods with added vitamin B12. These foods include nutritional yeast, fortified cereals, or fortified soy milk. Vegans may also take a vitamin B12 supplement. Omega-3 Fatty Acids Omega-3 fatty acids are essential fatty acids needed for brain and heart health. Vegans should eat flaxseed oil, flaxseeds, walnuts, canola oil and soybeans for a healthful diet. What's your dietary preference? 1
Gluten Free Omnivore Paleo Vegetarian Vegan Which of these foods do you like to eat? Fruit Legumes Meat & Poultry Fish Nuts & Seeds Healthy fats What kinds of foods would you like to incorporate more in your diet? Healthy fats Meat, Poultry & Fish Grains Fruits Which of these fats do you like? Olive oil Avocados Salmon Olives Sesame oil 2
Almonds Which of these vegetables do you like? Broccoli Kale Carrots Peppers Sweet potatoes Which of these proteins do you like? Beef Chicken Tilapia Turkey Eggs Pork Which of these grains do you like? Whole wheat Brown rice Oatmeal Cous Cous Bulgar Which of these fruits do you like? Apples Bananas 3
Pears Kiwis Oranges Peaches Pomegranates Berries Which of these foods do you like to eat? Fish Nuts Meat & Poultry Fruits These are kinds of fish you can eat on a Paleo diet. Which do you like? Halibut Red Snapper Tilapia Salmon These are some nuts you can eat on a Paleo diet. Which do you like? Almonds Cashews Pistacios Walnuts These are some vegetables you can eat on a Paleo diet. Which do you like? 4
Broccoli Peppers Kale Carrots Lettuce Cabbage These are some proteins you can eat on a Paleo diet. Which do you like? Chicken Beef Turkey Pork tenderloin Eggs These are some fruits you can eat on a Paleo diet. Which do you like? Berries Apples Bananas Oranges Pomegranates Pears Which of these foods do you like to eat? Fruit Legumes Nuts & Seeds 5
Healthy fats Grains What are you interested in adding more of into your diet? Calcium Protein Iron Healthy Fats Molasses Soy milk Tahini Almond butter Collard greens Tofu Soybeans Lentils Chickpeas Quinoa Tofu Almond butter Beans 6
Blueberries Spinach Chickpeas Prunes Artichokes Olive oil Avocados Olives Almonds Sesame oil Articles For Your Diet Restart References(3) Academy of Nutrition and Dietetics: Vegetarian Diets The Vegetarian Resource Group: Veganism in a Nutshell Mayo Clinic: Vegetarian Diet; How to get the best nutrition About the Author Sara Kaiser's background includes nutrition and fitness education through her experience as a personal trainer, yoga instructor and dietitian. She holds a Master of Science in nutrition from the Rosalind Franklin University of Medicine and Science and is a Registered Dietitian Nutritionist with the Academy of Nutrition and Dietetics. She works as a clinical dietitian and yoga instructor in Southern Illinois. Photo Credits Kale image by Zkoritni from Fotolia.com Audience provided by Nielsen/NetRatings Highlights: Rosalind Franklin University, Medicine and Science, Illinois 7