What do I need to include in my vegan diet?
A vegan diet contains only plants (such as vegetables, grains, nuts and fruits) and foods made from plants. Vegans do not eat foods that come from animals, including dairy products and eggs.
What products do vegans need?
11 Foods Healthy Vegans Eat
- Legumes. …
- Nuts, Nut Butters and Seeds. …
- Hemp, Flax and Chia Seeds. …
- Tofu and Other Minimally Processed Meat Substitutes. …
- Calcium-Fortified Plant Milks and Yogurts. …
- Seaweed. …
- Nutritional Yeast. …
- Sprouted and Fermented Plant Foods.
What should a vegan buy for beginners?
- Canned coconut milk.
- Plant-based milk – almond, soy, rice, etc.
- Nuts – almonds, walnuts, pecans, pistachios, etc.
- Seeds – pumpkin, sunflower, etc.
- Nut butters – almond, peanut, sunflower, etc.
- Raw cashews.
- Chickpeas, black beans, pinto beans, etc.
How do you start a vegan diet for beginners?
If you haven’t already, begin incorporating more whole grains, beans, legumes, tofu, nuts, and seeds into your diet. Once you feel comfortable to move forward you can start phasing out dairy, eggs, and honey. Feel free to do this all at once, one food group at a time, or as slowly as you need to.
How do vegans get B12?
Vitamin B12 is only found naturally in foods from animal sources, so sources for vegans are limited and a vitamin B12 supplement may be needed. If you eat dairy products and eggs, you probably get enough. Vegan sources of vitamin B12 include: yeast extract, such as Marmite, which is fortified with vitamin B12.
Can vegans drink alcohol?
Vegan alcohol includes spirits, beer, wine and cider which are free from animal products. Like the food we eat, vegans choose to avoid non-vegan alcohol and any products with animal-derived ingredients.