A vegetarian diet that excludes dairy products is known as a vegan diet. Vegans do not eat any animal products, including meat, fish, eggs, dairy or honey. There are several reasons why someone may choose to follow a vegan diet:
Ethical Reasons
Many vegans choose this diet for ethical reasons. They believe it is wrong to kill or exploit animals for food. By avoiding all animal products, vegans feel they are living in alignment with their morals and values.
Environmental Reasons
Raising animals for food requires large amounts of land, water and energy. It is also linked to deforestation, pollution and greenhouse gas emissions. Going vegan is seen as an eco-friendly choice by those concerned about the environment.
Health Reasons
A vegan diet free of meat, dairy and eggs can be high in fiber, vitamins and minerals. It has been linked to lower cholesterol levels, reduced heart disease risk and lower BMI. Some choose veganism to prevent health issues or lose weight.
Requirements for a Vegan Diet
Here are the key requirements for following a vegan diet:
- No meat – this includes beef, pork, poultry, fish and seafood
- No eggs
- No dairy – no milk, cheese, yogurt, butter etc.
- No products containing animal-derived ingredients – this includes gelatin, whey, casein etc.
- No honey
Vegans must read ingredient labels carefully to look for any hidden animal ingredients. This includes checking for animal products in baked goods, soups, broths, dressings, pasta, candy and more.
Foods Included in a Vegan Diet
While vegans exclude all animal products, there are still many delicious foods and ingredients they can enjoy:
- Fruits and vegetables
- Grains and legumes – rice, quinoa, beans, lentils etc.
- Nuts and seeds
- Plant-based milks – soy, almond, oat, coconut etc.
- Tofu and tempeh
- Herbs, spices and seasonings
- Oils – olive, avocado, coconut
With a little creativity, vegans can adapt many popular meals and desserts using plant-based ingredients. There are also ready-made vegan options available in many grocery stores.
Important Nutrients to Focus On
When following a vegan diet, there are some key nutrients that require a little extra attention:
Protein
Vegan protein sources include beans, lentils, tofu, tempeh, nuts, seeds, whole grains and more. Getting a variety of plant proteins is important.
Omega-3 Fatty Acids
Sources include walnuts, chia seeds, flaxseeds, hemp seeds and algae supplements.
Iron
Iron is found in lentils, chickpeas, spinach, cashews and tahini. Vitamin C from citrus fruits helps with iron absorption.
Calcium
Good vegan sources are fortified plant milks, calcium-set tofu, kale, broccoli, figs and oranges.
Vitamin B12
Vegans must supplement with Vitamin B12 or consume B12 fortified foods regularly, as it is only found naturally in animal products.
Vitamin D
The sun helps our bodies produce vitamin D, but vegans may need to supplement, especially in winter. Mushrooms provide some dietary vitamin D.
Sample 1 Day Vegan Meal Plan
Here is an example of what a day on a vegan diet may look like:
| Meal | Foods |
|---|---|
| Breakfast | Oatmeal made with almond milk, walnuts and berries. Coffee with almond milk. |
| Lunch | Lentil vegetable soup. Side salad with balsamic dressing. |
| Snack | Sliced apple with almond butter. |
| Dinner | Stir fry with tofu, brown rice and vegetables. Glass of iced tea. |
| Dessert | Frozen banana “ice cream” made by blending frozen bananas and cacao powder. |
With good planning, vegans can get all the nutrients they need through dietary sources. However, supplements like B12 are recommended as an insurance policy.
Challenges of Following a Vegan Diet
Here are some potential challenges to be aware of with a vegan diet:
- Nutrient deficiencies – without monitoring, vitamin B12, iron, calcium, omega-3 and protein deficiencies can develop
- Unhealthy eating – junk food like fries still fit a vegan diet. Emphasize whole foods.
- Social situations – navigating restaurants, dinner parties and events with non-vegan friends or family
- Increased cost – some replacement foods like plant-based meat can be expensive
- Learning curve – developing new cooking skills and habits takes time
With proper education and meal planning, these challenges can be easily overcome. Registered dietitians can provide guidance for transitioning to a vegan diet.
Is a Vegan Diet Healthy?
With the right foods and supplements, a vegan diet can be very healthy and provide excellent nutrition:
- High in antioxidants and phytonutrients from fruits, vegetables, beans, whole grains, nuts and seeds.
- May help lower cholesterol and blood pressure.
- Linked to reduced risk of heart disease, type 2 diabetes and certain cancers.
- Higher in fiber, vitamins C and E.
- Can support weight loss, if calories are controlled.
However, a poorly planned vegan diet relying on processed vegan junk foods could increase risk for deficiencies or weight gain. Variety, nutrient monitoring and proper supplementation are key for any vegan diet.
Conclusion
A vegan diet excludes all animal products including meat, fish, eggs, dairy and honey. Vegans avoid these foods for ethical, environmental or health reasons. With planning, vegans can meet all their nutritional needs through plant-based sources like vegetables, fruits, whole grains, nuts, seeds and legumes. Supplementing with certain nutrients like vitamin B12 is recommended to avoid deficiencies. Following a well-balanced vegan diet can provide many benefits like lower cholesterol, blood pressure and heart disease risk.