By Abigail Carroll. Vegetarian Diet. At Monday, April 29th 2019, 06:15:44 AM.
With good planning and an understanding of what makes up a healthy, balanced vegan diet, you can get all the nutrients your body needs. If you do not plan your diet properly, you could miss out on essential nutrients, such as calcium, iron and vitamin B12. During pregnancy and when breastfeeding, women who follow a vegan diet need to make sure they get enough vitamins and minerals for their child to develop healthily. If you are bringing up your baby or child on a vegan diet, you need to ensure they get a wide variety of foods to provide the energy and vitamins they need for growth.
People decide to adopt vegan‐ism for different reasons, such as ethical concerns or religious principles. Others may decide to become vegan to decrease their ecological footprint, as plant-based diets are thought to generate fewer greenhouse gas emissions and use fewer natural resources. Still, the environmental impact of any diet depends on multiple factors, including the way that foods are produced, packaged, and transported. Some also decide to follow a vegan diet for health reasons, as vegan-ism is associated with a multitude of benefits and may even help prevent certain chronic diseases.
Lastly, omega-3 containing foods, especially those high in Alpha-Linolenic Acid (ALA), can help the body produce longer-chain omega-3s such as Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA). Foods high in ALA include chia, hemp, flaxseed, walnuts and soybeans. However, there is debate regarding whether this conversion is efficient enough to meet daily needs. Therefore, a daily intake of 200–300 mg of EPA and DHA from an algae oil supplement may be a safer way to prevent low levels.
Next, go on to the meat. Rather of creating a chicken stir fry, add loads of your choice veggies to the dish. Cook sandwiches out of tomatoes, avocado, sprouts, and other tasty vegetables. Mix fruits and vegetables for your salads to boost the flavor quotient.