by Andi S Green.

Created on: April 02, 2009   Last Updated: April 04, 2009

Tips for a healthy vegan diet

Vegans do not eat eggs, dairy, honey, meat, fish, poultry or any other animal derived products. People choose to be vegan for many reasons which may include health, ethical, environmental or religious concerns. Many people are very curious about the vegan diet and you will find that as a vegan you will be constantly under scrutiny by non-vegans. The main questions people will ask you begin with "Are you getting enough... ?' and this will be followed by a component of your diet that they think you will be missing as a vegan such as protein, iron, calcium, oils or even B12. However, the main problem with Western diets is that most people are actually receiving too much in the way of harmful saturated fat, refined sugar, salt and additives. The vegan diet can provide a nil-cholesterol, plant-based healthier alternative. However, as some food groups seem to be excluded in a vegan diet then special care is needed to substitute any missing dietary components. So these are the tips as a vegan myself that I can give:

~ Protein

As a vegan, special attention must be given to making sure the full array of amino acids is obtained from the diet. The amino acids are readily available in a meat-based diet. However, it is still possible to obtain the essential amino-acids from a varied carefully managed vegan diet. There are many varied sources of amino acids including nuts, seeds, lentils, beans, soya and grains such as quinoa or rye. Proteins and amino acids are actually present in most foods but as a vegan you need to make sure that you have access to the full array of their benefits by eating a varied diet as possible.

~ Iron

Many meat-based diets contain blood which provides a ready source of iron. However iron can still be derived from plant-based vegan diets. Good sources of iron are beans, lentils, molasses, pulses, dried fruit and leafy green vegetables such as broccoli and spinach. Iron from plant-foods can sometimes be less absorbed by the body but apparently Vitamin C can help absorption. Therefore it is a good idea to have a drink of fruit juice along with your meal.

~ Calcium

Calcium is needed for good bone health. In a non - vegan diet, calcium is obtained mainly from cows milk or products derived from cows milk such as cheese, cream and butter. However, calcium-fortified soy milk products are widely available which provide an equally good source of calcium. Calcium is also abundant in green leafy vegetables, nuts and seeds. It is also

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