Vegan diet - guidelines

-Automatic translation

A vegan diet includes only plant-based foods; all animal-based foods (meat, fish, eggs, and dairy products) are avoided.

Food choices

In general, maintaining a good nutritional status is easier if there is a variety of food choices. The more foods and food categories that are excluded, the more difficult it is to meet the need for energy and nutrients. To get all the nutrients the body needs from a vegan diet, foods should be selected from the following food groups every day:

• Legumes, e.g. beans, peas and lentils, tofu, and other soya products

• Whole grain products, e.g. oats, barley, brown rice, quinoa, millet, whole grain bread, and whole grain pasta

• Vegetables

• Fruits and berries

• Nuts and seeds

• Beverages such as vitamin and mineral-enriched vegetable milk such as soy and oat milk. Water is the best cooling drink

• Vegetable oils, e.g. rapeseed oil, olive oil, and walnut oil.

• Highly processed foods high in saturated fat, salt, and/or sugar should be limited.