Important Rules For Vegan Diet
Most importantly A vegan diet should be as varied as possible.
Take vitamin B12 as a dietary supplement. You may want to add vitamin D in winter (vegan vitamin D2 or vitamin d3 derived from vegan sources). You will get iodine from seawood or iodized salt- the latter, however, should not be used in large quantities.
Having drinks rich in vitamin C with meals optimizes iron absorption.
Avoid refined sugar and white flour/superfine flour.
Use only small amounts of additional fats or oils (cardiac patient should avoid additional fats or oils completely) This rule does not apply to vegan infants
Advice:Omega 3 fatty acid are best derived from freshly ground flaxseed.
Industrially processed food should be consumed rarely.
Aim to eat fresh fruit ,vegetables, pulses and wholemeal products.
Eat a variety of foods and the right amount of foods to meet your energy and nutrient needs.
Be consious of protein rich foods -protein can easily be met by eating a variety of plant foods, such as beans peas, soy products, nuts and seeds.
Include whole grains and other fiber rich foods.
Eat good sources of vitamins D and B12 as wel as minerals including calcium , iron and zinc to prevent deficiencies.