What to consider in terms of nutrients?

Calories

Plant-based and unprocessed foods tend to be lower in calories and richer in fiber. However, vegans often need to eat more food to meet their calorie needs due to the lower calorie density.

Fiber makes you feel full with fewer calories.

To make sure you are getting enough calories in your diet, make sure to see a vegan nutritionist!

Fiber

Most Canadians and Americans are only getting half the amount of fiber they need. A vegan diet simplifies meeting recommendations due to plant-based foods generally containing more fiber than animal-based ones.

As you start eating more fiber, make sure you do it progressively. Your body will need time to adjust to this amount of fiber. You might feel uncomfortable at first, but this is normal. If it’s been a while and you still feel uncomfortable, make sure to speak with a vegan dietitian.

Another consideration when increasing fiber intake is the amount of fluid you’re having. Make sure you are drinking enough water throughout the day. It might also help with the uncomfortable feeling that comes at first when eating more fiber-rich foods.

As a general recommendation, make sure you drink at least 8 glasses (2 liters) of water every day.

Carbs

Just as plants have more fiber, they also have more carbohydrates. However, the fiber contained in these foods helps lower the glycemic index.

When carbohydrates are combined with healthy fats and protein, they are digested slowly, providing constant energy release. It will likely make your energy levels stable in between your meals!

Carbohydrates are very important for the body, as it’s the main source of energy for the cells!

Protein

Yes, a vegan can eat enough protein through their diet!

The main difference between animal protein and plant protein is that animal protein is complete. This means it has all essential amino acids in sufficient amounts for the body to produce its own protein.

Plant proteins are, in general, not complete proteins. However, you can make it complete by combining certain foods during the day.

During the day, aim to combine seeds and legumes with whole grains. Seeds and legumes are rich in lysine, but lack methionine: two of the 9 essential amino acids. On the contrary, grains are richer in methionine and lack lysine. By combining legumes and grains, you’ll get everything you need!

There are however certain foods that have all the essential amino acids:

–          Soya

–          Quinoa

–          Buckwheat

–          Hemp seeds

–          Chia seeds

–          Amaranth

–          Spirulina

Fats

Not all fats are the same. Depending on the type of fat, it’ll have a different effect and come from a different food than another type.

Plant-based foods contain almost only unsaturated fats. Saturated fats and cholesterol mostly come from animal products.

When healthy fats are mentioned, omega-3s and omega-6s are usually the ones it refers to. Both are so important for your health! However, it is recommended to consume both in a specific omega-6:omega-3 ratio, which is about 5:1.

With the increase of processed foods in the typical Western diet, the omega-6:omega-3 ratio looks more like 40:1!

Opting for whole foods over processed ones and incorporating more omega-3-rich foods in cooking can balance the ratio effectively.

Omega-3 :

–          Good for heart and brain health

–          Anti-inflammatory

–      Omega-3-rich foods include flaxseed oil, chia seeds, flaxseeds, canola oil, algae oil, and walnuts.

Omega-6 :

–          Essential for cell membrane structures, hormones, and inflammatory responses.

–          Inflammatory

–          When eaten in large quantities, can compete against omega-3s, as they require similar enzymes to be metabolized

– Omega-6-rich foods include soy oil, sunflower oil, corn oil, hemp oil, and nuts.

Vitamins & Minerals – to include daily in a vegan diet

Some vitamins and minerals are more important to monitor on a vegan diet. You can make sure you meet your nutritional needs with variety and balance in your diet! In order to achieve this, aim for at least 5 servings of diverse fruits and vegetables daily. Also include complete proteins and fortified vegan milk.

It would be careful to monitor those levels approximately once a year:

–          Vitamin B12: mainly found in animal products and fortified vegan products. A supplement is often recommended. Check with your plant-based nutritionist.

–          Vitamin D: the main source is sunlight! Fortified vegan milk and cereal can provide vitamin D. However, a supplement is often recommended, especially if you live in a region where sunlight exposure is limited.

–          Folate (vitamin B9): found in leafy greens, legumes, fortified grains, and fruits. Folate supplements are recommended to anyone in age of being pregnant to prevent neural tube defects. As folate is crucial early in pregnancy, women who aren’t aware of their pregnancy may lack this nutrient.

–          Calcium: fortified plant-based milk, fortified orange juice, some tofu (made with calcium sulfate), leafy greens, almonds, and sesame seeds. Getting a variety of these foods provides enough calcium. This mineral is also better absorbed if you eat it with vitamin D. It can also reduce the absorption of iron.

–          Iron and ferritin: iron found in plants is called “non-heme iron” and the one found in animal products is called “heme iron”. Non-heme iron is less absorbed by the body. You can find this type of iron in legumes, tofu, spinach, quinoa, fortified cereals, almonds, and cashews. To increase the absorption, combine with vitamin C-rich foods, such as citrus, strawberries, and bell peppers. To better assess iron levels, ferritin is tested. But what is ferritin? It’s the protein that stores iron in the body! When ferritin levels are within normal range, it means that iron storage levels are sufficient.

–          Iodine: found in iodized salt, seafood, and seaweed. Cooking with some iodized salt will guarantee you’ll get what you need!

–          Selenium: mainly found in Brazil nuts, whole grains, and legumes. Fun fact, one single Brazil nut provides more selenium than the Daily Required Intake!

–          Zinc: found in legumes, nuts, seeds, and whole grains. A good variety of these foods in your diet will provide sufficient zinc.

–          Omega-3 fatty acids: algae, flaxseeds, chia seeds, and walnuts. DHA and EPA levels, types of omega-3s, are not typically included in basic blood tests but can be tested separately.

This seems like a lot of information! However, with a diversified diet, it is totally feasible to get everything in sufficient quantities. Make sure you get enough vitamin B12 and D as they are harder to get in a vegan diet!

Book a discovery call with a plant-based dietitian to determine which supplements you may need.