How to Craft a Nutritionally Balanced Vegan Diet with the Right Ingredients

Many people believe they need animal-based food for a balanced diet—but that’s simply not true. In fact, many of the nutrients contained in animal-based food can easily be found in plants.

The important thing is to get back to the basics with ingredients—and Dr. McDougall offers recipes to help you do just that.

But first, discover how to maintain a nutritionally balanced vegan diet.

Protein

Protein is made of 20 different amino acids—9 of which your body can’t make. Instead, your body gets these amino acids from your diet—which is why protein is such a large concern for those choosing a plant-based diet.

Luckily, meat isn’t the only source of protein. You can get them from plant sources as well. With plant-based diets, you can ensure you have all the amino acids you need.

You can get plant-based protein from many sources including:

• Amaranth

• Artichokes

• Asparagus

• Bananas

• Beans

• Blackberries

• Broccoli

• Brussels sprouts

• Chia seeds

• Edamame

• Green peas

• Lentils

• Nectarines

• Nutritional yeast

• Quinoa

• Oats

• Potatoes

• Seitan

• Soy milk

• Spelt

• Spinach

• Spirulina

• Sweet potatoes

• Tempeh

• Teff

• Tofu

• Wild rice

Iron

Your body needs this essential mineral for various bodily functions, including:

• Assisting oxygen transportation through muscles

• Generating energy

• Maintaining and improving skin, hair and nail health

• Producing red blood cells

Iron can be found in many plants, including:

• Beans

• Lentils

• Spinach

• Swiss chard

• Tofu

• Tempeh

• Whole grains

Calcium

Calcium helps with heart, bone and muscle health. It also assists with cell function and communication. You may not know this, but getting enough calcium can help control blood pressure and minimize the chance of developing kidney stones.

You don’t need dairy to get your daily dose of calcium; instead, get your calcium from these sources:

• Beans

• Bok choy

• Broccoli

• Collard greens

• Edamame

• Figs

• Kale

• Oranges

• Seeds

• Soybeans

• Spinach

• Soy milk

• Tempeh

• Tofu

• Tortilla

Vitamin B12

This vitamin keeps your body healthy in many ways:

• Creates and divides red blood cells

• Maintains brain health

• Helps prevent and alleviate depression

• Helps prevent macular degeneration

• Protects the nervous system

Taking a B12 supplement daily is very effective. We recommend 5 micrograms daily.

Omega-3 Fatty Acids

Omega-3 fatty acids help maintain your heart, brain, kidney and overall health. Your body cannot manufacture these acids, relying instead on the food you consume. Your body should get everything it needs from a well-balanced whole food, plant based diet but if you are wanting a bit more, look to plant-based sources rich in omega-3s, such as:

• Brussel sprouts

• Chia seeds

• Edamame

• Flaxseeds

• Kidney beans

• Seaweed

• Walnuts

Vitamin D

Vitamin D helps your body take in calcium and phosphorus, which bolsters your ability to maintain strong bones and a healthy immune system. You can get vitamin D from:

• Fortified almond milk

• Fortified cereals

• Fortified orange juice

• Fortified soy milk

• Fortified tofu

• Mushrooms

Don’t forget about sunshine. You also get vitamin D from going outside.

Zinc

Zinc is an essential mineral, meaning your body cannot make it on its own. It all comes down to what you eat. Your body needs zinc because it boosts your metabolism and immune system. It also helps wounds heal faster and is crucial to your sense of taste and smell.

You can get zinc from:

• Almonds

• Beans

• Brown rice

• Cashews

• Flaxseed

• Fortified cereals

• Legumes

• Lentils

• Oats

• Pecans

• Pumpkin seeds

• Sesame seeds

• Sunflower seeds

• Tempeh

• Tofu

• Whole grains

It’s Easy to Have a Nutritionally Balanced Vegan Diet

It’s a lot easier to stay healthy on a vegan diet than people think. With proper, nutrient-dense meals (instead of artificial, pre-made stuff), you can absolutely achieve a balanced diet.

From Vincent

This is not an absolute for all lifestyles

Learn the correct combinations of foods for the body to obtain all the vitamins, minerals and amino acids

All real foods contain protein but may not contain enough of a particular amino acid(s).

Fortified foods may contain a synthetic form of vitamins and mineral

Supplementation is a must for all diets due to the lack of vitamins, minerals, amino acids, a fatty acids in the food and soil and due to the manufacturing of bioengineered ingredients and GMO foods