The basics of a balanced diet for vegetarians and vegans
Vegetarians and vegans are people who have chosen not to consume animal products. Although these diets are very healthy, it is important to understand how vegetarians and vegans can achieve a balanced and satisfying diet. In this article, we'll look at the basics of a balanced diet for vegetarians and vegans.
Proteins
Protein is an essential part of a healthy, balanced diet. Vegetarians and vegans can get protein from plant sources such as legumes, nuts, seeds, grain products and vegetables. Vegans can also get protein from plant-based sources such as tofu, soy products, and plant-based protein products.
Carbohydrates
Carbohydrates are another important source of energy for vegetarians and vegans. Carbohydrates are available in foods such as vegetables, fruits, whole grains, soy products, and grain products. Carbohydrates are also available in foods such as potatoes, rice and pasta.
Fats
Fats are an important source of energy and nutrients for vegetarians and vegans. Fats are available in foods such as nuts, seeds, olive oil, canola oil and coconut oil. Vegans can also get fat from plant-based sources such as tofu, soy products, and plant-based protein products.
Vitamins and minerals
Vitamins and minerals are essential for a healthy and balanced diet. Vegetarians and vegans can get vitamins and minerals from plant sources such as vegetables, fruits, legumes, nuts, seeds and grain products. Vegans can also get vitamins and minerals from plant-based sources such as tofu, soy products, and plant-based protein products.
Foods to avoid
Vegetarians and vegans should avoid foods high in saturated fat, cholesterol and sodium. These foods include dairy, meat, fish, eggs and meat products.