Is it really necessary to eat other animals to be healthy?

According to the American Dietetic Association (ADA), as well as numerous other health organizations such as the British National Health Service, the Dietitians Association of Australia and Dietitians of Canada all agree that a balanced vegan diet is nutritionally adequate and may even provide health benefits. The ADA stated that:

“It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases.”

Are there any dietary recommendations for vegans?

Just like any other person, it is important to eat a balanced and healthy diet, making sure we are receiving enough calories and nutrients each day. Here is some information on nutrients and which plant based foods they can be found in. If you have any questions or need a consultation, don’t forget to contact our certified nutritionist to get FREE help!

Protein: Soy & wheat products (tofu, tempeh and seitan), beans, lentils, nuts, & seeds.

Calcium: Tofu, kale, turnip, collard and mustard greens, bok choy, sesame seeds, tahini and black strap molasses.

Iron: Various beans, tofu, spinach, raisins, and black strap molasses.

Zinc: Beans, cashews, chickpeas, sesame seeds, tahini, and pepitas.

Vitamin D: Sunlight! But also mushrooms grown in sunlight and foods fortified with Vitamin D2. Note, however, that most sources of Vitamin D3 are not plant-derived.

Vitamin B12: Fortified soy, rice and nut milks, breakfast cereals and other foods, as well as nutritional yeast.

Omega-3 Fatty Acids: Plant sources of Omega-3s include flax seeds, walnuts, soy beans, canola and soy oil, among others.