Vegan Diet - Basic Diet Guidelines | Healthy lifestyle - Talismanian

Vegan Diet – Basic Diet Guidelines | Healthy lifestyle


Vegan Diet has become most popular these days because of its promising health benefits. A vegan diet excludes all kind of animal products. People choose to eat this way for ethical, environmental and also health reasons. With a well balanced vegan diet risk for type 2 diabetes can be reduced along with lower cholesterol levels and slimmer waistlines. 

vegan diet
vegan diet

Though it has many health benefits, meeting nutrient needs on a completely plant-based diet does require more attention. As our Indian Vegetarian Diet, mainly depends on milk for calcium and protein, Clarified Butter for healthy fats. Hence an alternative plant-based food needs to be substituted with animal products without being deficient in nutrients.

Below list provides with the basic foods to eat to make Vegan Diet a Balanced Diet.

  • Tofu, Tempeh is a protein-rich alternative to Paneer, Poultry, and Eggs
  • Soymilk, Almond Milk, Cashew Milk, Coconut milk can be used as an alternative for animal Milk to achieve their recommended dietary calcium intakes.
  • Nuts and Nuts Butters like Peanuts, Peanut Butter, almonds and cashew creams can be used which are a good source of Iron, Magnesium, Zinc, and Selenium.
  • Flaxseed Oil, Flaxseeds, Walnuts are very rich in Omega 3 Fatty acids and are considered to be one of the best alternatives for Fish
  • Whole Grains and Cereals are great sources on, fiber and B Vitamins complex carbohydrates
  • Legumes like Lentils, Pulses, and Beans are an excellent source of protein and complex carbohydrates.
  • Sprouted and Fermented foods are must in any diet as fermented foods are good probiotics and sprouts helps in proper absorption of minerals.
  • Fruits and Vegetables are nutrient-rich food with vitamins and minerals. Adding Leafy vegetables increases iron and calcium intake.

Hence considering this minimally processed plant-based food in one’s diet can be very beneficial.


Muktha - vegan diet

About the Author:

Muktha HS holds a Diploma in Nutrition-Health Education and Certified Food Nutritionist. She is currently based in Pune. Works for a social cause, she is a motivational speaker and runs her Nutrition Studio with individual consultations, offering lifestyle programs. Also, a passionate food blogger (Palate’s Desire) who cooks simple and everyday meals more Nutritious and Delicious for a Healthy Living.


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