- Fruits and vegetables: Eating a variety of fresh fruits and vegetables provides essential nutrients such as vitamins, minerals, fiber, and antioxidants.
- Legumes: This category includes beans, lentils, peas, and chickpeas, which are excellent sources of protein, fiber, iron, and other essential nutrients.
- Whole grains: Whole grains such as quinoa, brown rice, oats, and barley provide complex carbohydrates, fiber, protein, and other nutrients.
- Nuts and seeds: These provide healthy fats, protein, fiber, and a range of vitamins and minerals. Examples include almonds, cashews, chia seeds, and flaxseeds.
- Soy products: Foods such as tofu, tempeh, and edamame are good sources of protein, calcium, and iron.
It’s important for vegans to ensure that they are getting enough protein, calcium, iron, vitamin B12, and other essential nutrients through a balanced and varied diet. Consulting a registered dietitian or nutritionist may be helpful to ensure that you are meeting your nutritional needs.