Vegan & vegetarian diet (Part-1)

food May 27, 2021

Ready to fix a salat
Photo by Alexander Schimmeck / Unsplash

The right food helps to protect us against illness. A healthy diet emphasizes the importance of a diet low in saturated fat, high in whole grains, fresh fruit and vegetables which is nothing but a vegan or vegetarian diet.

Majority of people started to cut meat from their diets and turned to be vegans or vegetarians.

A vegetarian diet does not include fish or meat. A vegan diet does not include fish, meat or any animal made ingredients like milk, cheese, butter, honey, egg etc., and it is purely plant based food.

Vegan diet

Vegan salad bowl
Photo by Anna Pelzer / Unsplash

A vegan diet contains foods of plant origin avoiding animal products. It includes all grains, beans, legumes, vegetables and fruits, and foods made by combining them. Vegan hot dogs, ice cream, non-dairy yogurt and vegan mayonnaise along with the more familiar veggie burgers and other meat substitute products, soy milk, coconut milk, non-dairy milk substitutes, tofu, bean burrito, popcorn without butter are other foods are associated with veganism.

Vegans tend to be slimmer, with a lower risk of cardiovascular disease, and an overall health status that appears to be at least as good as vegetarians that consume eggs and dairy produce.

Reasons for following a vegan diet is mainly to prevent cruelty to animals and to lead a healthier lifestyle by giving up smoking and drinking.

Health risks are low in an entirely plant-based vegan diet. A vegan diet can help to protect bone and heart health, and lower the risk of cancer. Absorption of calcium and bone metabolism are more effective in vegans. Though vegans may be more predisposed to shortages of vital nutrients, nutritional balance can be maintained by careful and proper planning.

How to maintain a healthy well balanced vegan diet with all nutrients?

By taking a mixed diet as shown below can make the intake of a well-balanced healthy vegan diet.
Muesli, vegan pan cakes, veggie bakes and fruits in breakfast.
Muesli with soya milk followed by a bean salad and a pear are served for lunch.
Nuts, seeds and raisins which provide both energy and vital nutrients served as snacks.
Fresh raspberries whipped with silky tofu form a delicious and nourishing desert.
Tofu or soya bean curd is a staple vegan diet that can be used in cakes.
Nut loaf and couscous served with a vitamin rich ratatouille form a hearty supper.

Photo by Sherman Kwan / Unsplash


A. Sandhya

M.Sc Zoology

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