What is a vegan diet?
A vegan diet is a type of vegetarian diet. Besides not eating meat, vegans don't eat food that comes from animals in any way. That includes milk products, eggs, honey, and gelatin (which comes from bones and other animal tissue).
There are many reasons why some people choose a vegan diet.
- People may enjoy the variety of plant-based foods and the nutrients they provide.
- Some people prefer not to use animals for food.
- Certain religious or cultural traditions include limits on meat or animal products.
- Meals without meat can cost less.
- Eating less meat can be better for the environment.
- Some people don't like the taste of meat.
What are the benefits?
The benefits of a vegetarian or vegan diet depend on what foods you eat. A vegetarian or vegan diet that includes a variety of fruits, vegetables, whole grains, and nuts and seeds may have several health benefits. These benefits include having a lower risk of:
- Heart disease.
- High blood pressure.
- Type 2 diabetes.
- Prostate cancer.
- Colon cancer.
Having a vegetarian or vegan diet may also help lower cholesterol levels and help you manage your weight.
The health benefits may be related to a diet of mostly fruits, vegetables, and whole grains.
How do you get protein?
Protein is made of building blocks called amino acids. The human body can make some of these amino acids. But you must get the nine essential amino acids from food.
You can get more protein by adding high-protein foods to your meals and snacks. Some plant protein sources are lentils, chickpeas, beans, tofu, tempeh, and nuts and seeds.
To add more protein to your meals and snacks, you can:
- Add beans to soup and chili.
- Use lentils on salads or in wraps.
- Add nuts, seeds, or wheat germ to vegan yogurt.
- Have trail mix or roasted chickpeas as snacks.
- Spread peanut butter onto a banana.
- Add powdered protein to fruit smoothies and cooked cereal.
You can also buy vegan protein bars, drinks, and powders. Check the nutrition label for the amount of protein in each serving.
How do you eat a healthy vegan diet?
A healthy vegan diet includes a variety of plant foods. This includes vegetables, fruits, whole grains, legumes, nuts, and seeds. When planned out well, a healthy vegan diet can provide most essential nutrients.
As long as you eat a variety of foods, there are only a few things you need to pay special attention to.
- Calcium. Foods that have calcium include certain legumes, certain leafy green vegetables, nuts, seeds, and tofu. Calcium-fortified breakfast cereals, nut milks, and orange juice are also good choices.
- Vitamin D. Getting enough calcium and vitamin D is important to keep bones strong. Vegans can have nut milks, breakfast cereals, and other foods with added vitamin D.
- Iron. Eat plenty of iron-rich plant foods. Vegan iron sources include cooked dried beans, peas, and lentils; leafy green vegetables; and iron-fortified grain products. Eating foods rich in vitamin C will help your body absorb iron.
- Vitamin B12. Vitamin B12 is found only in foods that come from animal sources. Vegans need to eat foods that are fortified with this vitamin (such as nut milks and breakfast cereals) or take a supplement that contains it.
- Zinc. Vegan sources of zinc include whole-grain breads, beans and lentils, soy foods, and vegetables.
- Omega-3 fatty acids. Vegan sources of omega-3 fatty acids include hemp seeds, flaxseeds, pumpkin seeds, walnuts, certain leafy green vegetables, soybean oil, and canola oil.
Is a vegetarian or vegan diet safe for children and teens?
A well-planned vegetarian or vegan diet can be healthy for children and teens.
Here are some things to think about at different stages of a child's life.
Babies
Supplements may be important.
- Babies who get only breast milk should have iron supplements after the age of 4 to 6 months (or you can add iron-fortified cereal).
- Vegans who are breastfeeding and whose diet isn't fortified with vitamin B12 need to give their babies B12 supplements.
- A vitamin D supplement is recommended for breastfed babies younger than 1 year of age. Talk with your doctor about how much and what sources of vitamin D are right for your child.
Young children
Children ages 1 to 2 years need extra fat for brain and nerve development. They may also need certain supplements, depending on what they eat.
- If you use milk, use whole milk. Don't use low-fat or fat-free milk. (Children younger than 12 months of age should not drink cow's milk.)
- If you use soy milk, make sure that it's full-fat soy milk.
- If your child eats a vegan diet, they likely need a B12 supplement.
- Most children this age need a vitamin D supplement.
- Talk to your doctor or a registered dietitian to make sure that your child is getting the nutrients they need.
Children
Vegan and vegetarian diets can contain a lot of fiber. Fiber fills you up without adding a lot of calories. But children have small stomachs. The fiber they eat can fill them up before they get enough calories. Frequent meals and snacks with plenty of whole grains, beans, and nuts will help children get the energy and nutrients they need for healthy growth.
Young children who eat a vegetarian or vegan diet tend to be slightly smaller but still within normal growth ranges. And they tend to catch up to other children in size as they get older.
Teens
Teens need plenty of calcium and vitamin D. And iron is especially important for teens who are menstruating. If your teen decides to follow a vegetarian or vegan diet:
- Teach your teen how to plan meals to get all the right nutrients every day. You may want your teen to talk to a registered dietitian to learn how to plan a healthy vegan or vegetarian diet.
- Talk with your doctor or dietitian about the vitamins and minerals your child needs. Ask if your teen needs to take a daily supplement.
- Find out why your teen wants to follow a vegetarian or vegan diet. Some teens adopt this diet as a way to lose weight, and it can hide an eating disorder like anorexia.