Vegan nutrition

A varied diet

Eating a wide variety of foods is the key to having a healthy, balanced diet. This approach is particularly important for vegans because, apart from a few foods such as tofu, hempseed and 'grains' such as quinoa, most plant proteins have a low content of one or more of the essential amino acids needed by the body (you can think of these as the building blocks of proteins). By eating a variety of plant proteins, you can optimise your protein intake. The body is very clever at balancing complementary amino acid levels from vegetables, cereals, pulses, nuts and seeds. In addition, the Vegan Society recommends that those following a vegan diet take dietary supplements for Vitamins B12 and D as well as calcium.

What to eat every day

A well-planned vegan diet is appropriate for all life stages, from babies to the elderly. Here's a quick overview of what you should aim to eat every day, from the Vegan Society:

• 2 to 4 servings of vegetables, plus 2 to 3 servings of vegetables from the 'green leafy' sub-group
• 6 to 10 servings of bread, pasta, rice and fortified cereals
• 2 to 3 servings of beans, pulses and protein foods
• 1 to 2 servings of nuts and seeds
• 2 to 3 teaspoons of oils and fats
• 1 to 2 servings of fruit, plus 1 to 2 servings from the dried fruits sub-group
• 3 servings from the fortified non-dairy sub-group (such as soya milk)
• 8 glasses of water daily (more if very active)

In addition to this, adults should try to eat:

• Vitamin B12 - 2.4 micrograms daily
• Vitamin D - 5 micrograms daily
• Calcium - 600 milligrams daily

There are now sub-groups within both the vegetable and the fruit groups (green leafy vegetables and dried fruits, respectively). Green leafy vegetables are emphasised because they are particularly rich plant sources of calcium. Dried fruits contain almost six times more iron than do other fruits. Whenever possible, buy dried fruit that is free from sulphur dioxide, which is used to protect the fruit from oxidation during processing.

Nuts and seeds are a particularly rich source of iron, zinc and essential fatty acids.

Beans and pulses will provide protein, iron, zinc and calcium.

Fortified soya, almond, rice or oat 'milks' are included in the non-dairy group.

Find out more about nutrition.

Find out how to make sure you get enough protein in your diet.

Guide to vegan proteins

Here's a quick run-down of foods that are high in protein, as well as a few suggestions on how to make the most of them.

Grains, cereals, rice and wheat protein

Grains: Wheat (whole, cracked, bulgar, flakes, bran, germ, semolina, couscous, faro, spelt), amaranth, buckwheat, barley, corn (or maize - sweetcorn, popcorn, polenta), millet, sorghum, oats, rye, quinoa, wild rice

Rice: white and brown rice, white and black sticky rice, white and brown long-grain rice, basmati rice, white short-grain rice (also known as pudding rice), Thai fragrant (or jasmine) rice, red rice (eg. Camargue), Italian risotto rice (arborio, carnaroli, vialone nano), calasparra, Valencia (paella) rice

Find out more about rice and grains.

Non-dairy 'dairy' products

Non-dairy soya milks, almond milks and oat or rice milks can be used in place of animal milk on cereal and in baked goods, shakes and sauces. Many varieties are fortified with calcium and other nutrients and some are low-fat. There are many soy-based cheeses, including the latest ranges which melt in a similar way to cheese made from animal milk.

Nuts and seeds

Nuts: almonds, brazil nuts, cashew nuts, coconuts, hazelnuts, macadamia nuts, peanuts, pecans, pine nuts, pistachios, sweet chestnuts, walnuts

Seeds: poppy, pumpkin, sesame, sunflower, linseeds (flax seeds)

Linseeds are a particularly good source of an essential fatty acid (called a-linolenic acid) that is important to proper nerve function and can help reduce the symptoms of arthritis and heart disease. Find out more about nuts and seeds.

Pulses

Peas, beans, lentils

Use super-nutritious pulses - fresh, dried or canned - as the basis for a host of satisfying dishes. Find out more about pulses and soya.

Tempeh

Tempeh is a fermented soya bean paste with a chewy texture and distinctive flavour, and can be used as a meat substitute in recipes. It may be deep-fried, shallow-fried, baked or steamed. It is normally sold frozen. In no circumstances should it be re-frozen if previously defrosted.

Textured vegetable protein

Textured vegetable protein (TVP) is soya flour that's been processed and dried. A substance with a sponge-like texture, TVP is available either cut into small chunks or ground into granules which resemble minced beef, and can be flavoured to resemble meat. It's prepared simply by mixing with water or vegetable stock and leaving to stand for a few minutes, after which it may be incorporated into recipes as a meat substitute. Soya protein is also available incorporated into vegetarian burgers, sausages, and canned foods. As well as being a good source of fibre and high-quality protein, TVP is fortified with vitamin B12.

Tofu

Tofu (or soybean curd) is a culinary marvel. Although on its own it tastes rather bland, it easily picks up flavours from other ingredients used in cooking. Tofu is also available ready-flavoured - smoked, spiced or marinated. It is available in firm, soft or 'silken' textures. Tofu is high in protein, vitamins, calcium and other minerals, and is cholesterol-free. Firm tofu is best used as a meat substitute and the softer tofu can be used to make salad dressings, dips and pâtés, puddings, pie fillings, etc. For an extra-chewy, meaty texture, freeze it first, defrost and cook.

Wheat protein

A useful ingredient for vegans is wheat protein, sometimes called seitan, which is derived from wheat gluten (the protein part of the flour). The gluten is extracted from wheat and then processed to resemble meat. It is more similar to meat in texture than textured vegetable protein and is used as a meat substitute in a range of foods. It is naturally low in fat and can be roasted, baked, stir-fried, stewed or used in sandwiches. For 'die-hards', add lettuce and tomato for an 'SLT'. Look out for wheat protein in health food stores.

Baking without eggs

Egg 'replacers' are available mainly from health food shops and some larger supermarkets. If you cannot locate any, make a homemade substitute by mixing 1 heaped tbsp of soya flour or cornstarch plus 2 tbsp water for each egg in your normal recipe. If a recipe calls for an egg to 'bind' the ingredients, try using 25g/1oz of mashed tofu instead.

To find recipes based on these ingredients and others, search our recipe database.