https://www.bbcgoodfood.com/howto/guide/balanced-diet-vegan
A vegan diet is often accepted to be a healthy one and thought to help reduce the risk of heart disease, high blood pressure, high cholesterol, potentially some cancers and type 2 diabetes. Nevertheless, if you’re a full-time vegan it is important that you plan your meals and snacks carefully to get adequate nutrition. To help you on your way, here’s our nutritionist’s guide for a balanced, healthy vegan diet...
The Eatwell Guide (see
http://www.nhs.uk/Livewell/Goodfood/Pages/the-eatwell-guide.aspx )defines the different types of foods we should be eating and in what proportions. The guide explains some simple rules to follow like getting a minimum five-a-day of fruit and veg, including wholegrains and choosing more beans and pulses, while opting for lower fat, lower sugar vegan alternatives to dairy foods.
Shopping tips
If you’re new to vegan cooking, follow our shopping guide for vegan-friendly ingredients:
- Check the labels of all packaged products that you use in cooking such as bouillon powder, stock cubes, sauces and spreads. Ingredients to look out for include whey, casein and lactose, which are all derived from milk.
- Be aware that non-vegan wines and beer may have been processed with animal products.
- Remember most breads and pastries contain butter and some contain milk.
- In desserts and puddings, replace gelatine with agar-agar or vege-gel, both made from seaweed.
- Use silken or soft tofu as an alternative to dairy in desserts and be sure to use fortified dairy alternatives as they contain added vitamins.
