By Abigail Carroll. Vegetarian Diet. At Friday, May 03rd 2019, 20:41:54 PM.
In reality, you will likely be batch making one meal and eating it for a few days that week. Choose one of these nutritious dinners and make sure to add sides to it that look to your 5-a-day, calcium, omega-3 fat and vitamin B12 intakes. People with Coeliac disease can use naturally gluten‐free starchy carbohydrates like sweet potatoes to form the base of their meals, and replace products containing gluten with alternatives like gluten-free cereal, bread and vegan burgers.
Vegan diets are free of cholesterol and are generally low in saturated fat. Thus eating a vegan diet makes it easy to conform to recommendations given to reduce the risk of major chronic diseases such as heart disease and cancer. High-fat foods, which should be used sparingly, include oils, margarine, nuts, nut butters, seed butters, avocado, and coconut. Vitamin D is not found in the vegan diet but can be made by humans following exposure to sunlight. At least ten to fifteen minutes of summer sun on hands and face two to three times a week is recommended for adults so that vitamin D production can occur. Food sources of vitamin D include vitamin D‐fortified soy milk and rice milk.
Vegan diets are rich in fiber, vitamin C and folate (thanks to all that fruit and veg), but you may be lacking in a number of other vitamins and minerals. Vitamin B12 is a good example. We need it for healthy red blood cells and nerve function, but because it’s typically found in animal foods like eggs, milk and cheese, full-time vegans need to include fortified breakfast cereals and soy products, and possibly consider taking a B12 supplement look for one that supplies 10 micro-grams daily).