Consuming a balanced diet that meets all of the vegan’s nutrient requirements involves planning. Here are a few specific nutrients that may be of concern.
• Protein
Adequate protein is important for maintaining energy and is essential for the growth and repair of muscles and tissues. Requirements can be met by consuming a variety of whole grains, legumes and vegetables.
Vegan foods high in protein include: tofu, TVP (texturized vegetable protein), soy products, beans, nuts and some vegetables (broccoli, peas, asparagus)
• Iron
This helps red blood cells carry oxygen to tissues and muscles, prevents anemia and supports the immune system. Good sources include dried fruits, dried beans, spinach, chard, tofu and iron-fortified foods, such as cereals.
To improve iron absorption, eat iron-rich foods along with foods containing vitamin C, such as oranges, peppers, baked potatoes or fruit juice.
• B12
This nutrient is important for healthy red blood cells and the proper functioning of the nervous system, especially in pregnant and lactating women. B12 comes primarily from animal-derived foods, and the only reliable vegan sources are foods that are fortified, such as some cereals, and soy and rice milk.
Choosing a daily supplement with at least 3 micrograms of B12 is recommended to meet requirements.
• Calcium
Calcium maintains strong bones and teeth and regulates muscle function. Many vegans may find it difficult to achieve their daily requirements, so it is important to plan carefully.
Good calcium sources include tofu, fortified soy milk, fortified orange juice, almonds, collard greens, broccoli and kale.
• Vitamin D
This vitamin aids in calcium absorption. Sunlight enables us to make our own vitamin D, however, during Canadian winters, a dietary source, such as fortified soy or rice milk, is important.
• Omega-3 Fatty Acids
Whereas nonvegetarians may rely on fish for their omega-3 fatty acids, vegans can get these essential fats from foods such as walnuts, ground flaxseed and flaxseed oil.
Some vegan resources
- www.greendooronline.ca This is an online vegetarian market that supplies a wide variety of vegan and vegetarian product to Canadians.
- www.yvesveggie.ca This is a popular Canadian producer of soy-based meatless products available in supermarkets across Canada.
- www.happycow.net This is a global vegetarian restaurant guide and directory of health food stores.
- www.dietitians.ca/news/downloads/vege_guide(EN).pdf The New North American Vegetarian Food Guide was developed by a Canadian dietitian for use by vegetarians and vegans alike.
Salads:
Asparagus and Orange Salad with Ginger Dressing
Avocado and Bibb Lettuce Toss
Tabbouleh Salad
Vegetable Tofu Salad
Grapefruit Avocado and Watercress Salad
Soups:
Broccoli and Cauliflower Soup with Tofu
Vegan Bean Soup
Roasted Carrot and Shallot Soup
Mains:
Bulgar-Stuffed Acorn Squash
Tofu and Broccoli in Peanut Sauce
VIDEO - Test Kitchen Video: Tofu and Asparagus Stir-Fry
Black Bean and Mushroom Patties
Baked Beans with Apples
Grilled Black Bean Tofu Kabobs
Spaghetti and Tofu Balls
Japanese Vegetarian Buckwheat Noodles
Chilled Asian Noodle Salad
Cookies:
Dairy-Free Cinnamon Walnut Mandelbrot
