John Myers
A vegan diet plan should also ensure a balanced diet. This is the only way to ensure the supply of all vital nutrients and vitamins with a purely plant-based diet. A vegan diet plan should therefore include fruits and vegetables, whole grains, plant-based protein sources, and healthy plant-based fats. It is important to put the food in the right proportion to each other.
The same applies to people who eat vegan food as it does to people who eat mixed foods: five portions of fruit and vegetables a day are recommended. Fruit and vegetables not only contain many vitamins, but also important minerals and trace elements. They are also rich in fiber, which stimulates digestion. So-called secondary plant substances, which are contained in fruit and vegetables, also have a positive effect on health. They include carotenoids, flavonoids, sulfides, and glucosinolates. Some of these substances have antioxidant properties and may reduce the risk of certain cardiovascular diseases and cancer.
Carbohydrates also play an important role in a vegan diet plan. They supply the body with energy and ensure its performance. Whole grain products are particularly recommended as carbohydrate suppliers. The German Nutrition Society (DGE) recommends consuming around 50 percent of your daily energy in the form of carbohydrates.
For a balanced diet, proteins should account for about 15 to 20 percent of the daily energy intake. Although animal products, in particular, are considered good sources of protein, there are also many plant-based foods that ensure the supply of essential nutrients. With their high protein content, legumes such as soybeans, lentils, or (kidney) beans are good sources of protein for vegans, for example, as are grain products. Vegetables such as spinach, potatoes, sprouts, and broccoli also support the supply of vegetable proteins. Nuts and seeds can also contribute to the protein supply.
Around 25 to 30 percent of the daily calories in a vegan diet should come from fat. The ingested fats are ideally made up of about one-third of saturated, monounsaturated, and polyunsaturated fatty acids. Polyunsaturated fatty acids are particularly good for the body. They provide him with energy and have a positive influence on the brain and nerves. A vegan diet should therefore primarily contain high-quality oils such as rapeseed, walnut, or olive oil, which have a high proportion of unsaturated fatty acids. Linseed oil is also particularly recommended.
The best way to do this is to create a weekly plan based on ingredients that include all of the elements required for a balanced vegan diet in the appropriate proportions. You then use these foods to create suitable recipes for each day. You can find inspiration for vegan dishes at www.edeka.de, for example. When setting up the vegan nutrition plan, consider which ingredients can be combined into several dishes – especially if you only need a small part of a packaging unit for one meal. This makes it easier to plan your purchases and you don’t get into the situation of having to throw away groceries so easily.
