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A guide to a vegan diet

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A guide to a vegan diet

  1. 1. A Guide to a Vegan Diet This Presentation is the Property of StuCred
  2. 2. Calcium and Vitamin D Sources 1. Green, leafy vegetables – broccoli, cabbage and okra, but not spinach 2. Fortified unsweetened soya, rice and oat drinks 3. Calcium-set tofu 4. Sesame seeds and tahini 5. Pulses 6. Brown and white bread (in the UK, calcium is added to white and brown flour by law) 7. Dried fruit, such as raisins, prunes, figs and dried apricots 8. 30g portion of dried fruit counts as 1 of your 5 A Day- should be eaten at mealtimes, not as a between-meal snack
  3. 3. Vegan Sources of vitamin B12 1. Breakfast cereals fortified with B12 2. Unsweetened soya drinks fortified with vitamin B12 3. Yeast extract, such as Marmite, which is fortified with vitamin B12
  4. 4. Vegan Sources of Iron 1. Pulses 2. Wholemeal bread and flour 3. Breakfast cereals fortified with iron 4. Dark green, leafy vegetables, such as watercress, broccoli and spring greens 5. Nuts 6. Dried fruits, such as apricots, prunes and figs
  5. 5. Vegan Sources of Mmega-3 fatty Acids 1. flaxseed (linseed) oil 2. rapeseed oil 3. soya oil and soya-based foods, such as tofu 4. walnuts
  6. 6. General Source: The Vegan Society 1) Make sure that your diet contains a variety of fruit and vegetables. 2) Include good sources of protein in most meals, such as beans, lentils, chickpeas, tofu, soya alternatives to milk and yoghurt, or peanuts 3) Eat nuts and seeds daily, especially those rich in omega-3 fat
  7. 7. 4) Choose higher fibre starchy foods, such as oats, sweet potato, wholemeal bread, wholewheat pasta and brown rice 5) Eat calcium-rich foods daily, such as calcium-fortified products and calcium-set tofu
  8. 8. 6) Ensure that your diet contains a reliable source of vitamin B12 (either fortified foods or a supplement) 7) Ensure that your diet contains a reliable source of iodine (arguably a supplement is the best option) 9) Use small amounts of spread and oil high in unsaturated fats, such as vegetable (rapeseed) and olive oils 10) Season food with herbs and spices instead of salt
  9. 9. 11) Drink about six to eight glasses of fluid a day 12) Consider a supplement containing long chain omega-3 fats from microalgae, particularly for infants and those who are pregnant or breastfeeding 13) Keep active- EXERCISE
  10. 10. 14) Maintain a healthy weight, or lose some weight if it is above the healthy range 15) Cut down on food that's high in saturated fat, and watch how much salt you eat. Here is how you can eat less saturated fat and how much salt you should consume.
  11. 11. Snack on Things Like 1. Roasted chickpeas 2. Hummus and vegetables 3. Dried seaweed snacks 4. Nut and fruit bars 5. Edamame 6. Whole-grain crackers and cashew nut spread 7. Whole-grain crackers and rosemary hummus (buy the Wingreens rosemary hummus, it is very good) 8. Trail mix 9. A plant-milk latte or cappuccino 10. Fresh fruit with a dollop of nut butter 11. Chia pudding 12. Cereal with plant milk 13. Whole-wheat pita with salsa and guacamole If you want money to maintain a diet Download StuCred App. Please visit to www.stucred.com for details.

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