Vegan Diet Foods List

Overview

Are you a vegan with some excess weight to shed? Are you a health-conscious dieter who would like to try out a plant-based menu? Or are you a healthy-weight person who is just looking for ways to improve your energy levels and detoxify your system?

Whatever the case, in this article you’ll find some tips to adopt a vegan diet, including a vegan diet foods list that will inspire you to prepare mouth-watering vegan meals for yourself and your loved ones.

From Alfalfa Sprouts to Low-fat Vegan Mayo

Being vegan doesn’t mean you have to only eat unusual, seemingly funny tasting foods such as sprouts, seaweed, processed soy protein concoctions and the like.

Most cultures have traditional foods and recipes that are 100% vegan and delicious! Think about Italian spaghetti with tomato and basil sauce, Indian lentil dahl, middle-eastern fried falafel patties, Japanese cucumber or avocado sushi rolls, Mexican tortilla chips with salsa or guacamole – and the list goes on.

You may be surprised that some of your all-time favorite comfort foods happen to be vegan, such as most brands of dark chocolate, peanut butter and jelly, chips and lots more.

Check Up On Your Nutrients

The American Heart Association recognizes that a vegetarian diet can be healthful and nutritionally sound, if carefully planned. The vegan diet, which excludes all animal products including dairy and eggs, can be even healthier as it avoids most sources of saturated fats.

However, a vegetarian or vegan diet is not necessarily healthy. If you overindulge in vegan junk food (for example, chips or fries) you can quickly exceed your daily calories and end up gaining weight.

When switching to a plant-based diet, you should pay special attention to your daily intake of specific essential nutrients such as vitamin B12, calcium and iron.

Vitamin B12 is only found in animal foods; if you plan on going vegan, consider taking a vitamin supplement or eating B12-enriched foods. Iron and calcium can be found in dried beans, spinach, kale and more; as long as you eat a variety of green vegetables and legumes, you will absorb the necessary amounts of these essential minerals.

Tips For a Healthy Vegan Diet

To make your vegan diet a healthy one, follow these simple recommendations:

  • Reduce your intake of sweets and sugary drinks: they are full of calories and poor in nutrients.
  • Use healthy fats in moderation: extra virgin olive oil, nuts, avocados, and so on. Eat fried foods sparingly, and avoid saturated fats.
  • Choose whole, unrefined grains over refined or processed grains: brown rice is so much richer in nutrients than refined white rice; the same goes for grain products such as pasta and bread.
  • Eat plenty of fresh fruits and vegetables, raw or cooked; they are rich in vitamins and minerals and are extremely versatile in the kitchen, once you get used to vegan cooking. They taste great too – especially if you pick locally grown, in-season produce.

And if you are aiming at losing weight, don’t forget to keep track of your calorie intake.

A Vegan Diet Foods List

The following ideas are taken from the PETA (People for the Ethical Treatment of Animals) website, and can be a good starting point for your exploration of the world of vegan foods if you’re not ready to get cooking yet:

Breakfast cereal – serve with soy or nut milk:

  • Rice Krispies
  • Reese’s Peanut Butter Puffs
  • Frosted Flakes

Snacks & drinks:

  • Kool-Aid drink mix
  • Nestle Nesquick Syrup
  • Cracker Jacks
  • Doritos – Spicy Sweet Chili flavored tortilla chips
  • Nabisco Oreo Cookies
  • Quaker Apple Cinnamon Rice Cakes

And if you’re ready to cook your vegan meals from scratch, why not start with one of these simple recipes?

References:

PETA website, “Accidentally vegan”: http://www.peta.org/living/vegetarian-living/accidentally-vegan.aspx

American Heart Association, “Vegetarian Diets”: http://www.americanheart.org/presenter.jhtml?identifier=4777


Beau Giannini
Beau Giannini

Author