Eat Vegan

You should drink at least 2 liters of water 8 cups , this is important. Try to eat the fruits and veggies you can and quinoa.

List of Foods That Vegans Eat | Healthy Eating | SF Gate

Do you why your potassium is so high? Maybe you should find out and try to fix it. Incidentally, my husband is vegan and he is fine. I love quinoa so I will take up your recommendation to incorporate that more. I love your recipes by the way! B12 is not bacteria in itself, but is produced by bacteria that live in the soil… this may be nit picking, but when you make a statement like that, you should try to make the information correct.

It could also be useful to include your sources on your information. Before was a lot of processed veggie burgers etc.

But do you eat tofu or tempeh? Do you consider them healthy?

Healthy eating as a vegan

I love preparing them so many ways especially baking. Love this post gave me so much insight on becoming vegan and answered many questions. I would like to know what kind of rice you guys eat though.

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Do you recommend a certain kind of rice. And also the brand you guys get. Brown rice is better, but white rice is okay too. I think that vegans need to eat fortified foods like Marmite or even better go for vitamin supplements. Notify me of followup comments via e-mail. You can also subscribe without commenting.

Vegetarian Winter Eats in Tokyo

Nuts and seeds are on your vegan diet list, providing healthy fats and protein. Choose an assortment, like almonds, walnuts, cashews, pistachios, hazelnuts, sesame seeds, sunflower seeds, flaxseeds and pepitas. Remember that nuts and seeds are high in calories, so stick with a 1-ounce serving, and opt for raw or roasted, without added sweeteners or salt, for the best health. Vegans have a wealth of whole-grain foods to choose from, including whole wheat breads and pastas and grains like brown rice, bulgur, barley, millet, oats, quinoa, rye, spelt and wild rice.

Again, how you serve them may shift once you go vegan. With pasta, forget cheese-based sauces and stick with vegetable-based ones, like a hearty puttanesca made with tomatoes, olives, onions, garlic and capers. Add a dash of olive oil to your brown rice instead of butter, and serve it as the bed for a veggie-and-tofu stir fry.

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Nutritional yeast, a source of protein and B-complex vitamins, makes a good stand-in for cheese in some recipes. For a vegan-friendly dessert, enjoy a scoop of fruit sorbet after dinner. Dark chocolate may be a sweet option, too, but check the label and pick a brand that's dairy-free. As with any diet, the healthiest vegan regimen is one that focuses on whole foods rather than on processed food products with added salt and sugar. Excessive amounts of additives can undo the benefits of a vegan diet.

9 Healthy Tips to Help You Start Eating a Vegan Diet

Paula Martinac is a nutrition educator, writer and coach. Her areas of research interest include stress, weight management and women's health. Skip to main content. Healthy Eating Nutrition Protein.

Fruits and Vegetables Fruits rank high on the list of foods vegans can eat. Legumes, Nuts and Seeds Getting ample protein can be a concern when you remove animal products like meat and eggs from your diet, but legumes offer plenty of low-fat, plant-based protein to vegans. Whole Grains Vegans have a wealth of whole-grain foods to choose from, including whole wheat breads and pastas and grains like brown rice, bulgur, barley, millet, oats, quinoa, rye, spelt and wild rice.

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References 3 Nutrition Journal: Veganism in a Nutshell Whole Grains Council: