• Skip to main content
  • Skip to secondary menu
  • Skip to primary sidebar
  • Skip to footer
  • New Here?
  • Why Vegan?
  • About Chic Vegan

Chic Vegan

Vegan and Fabulous!

  • Home
  • Fashion
  • Beauty
  • Interviews
  • Food
  • Lifestyle
  • Earth
  • Contact

My Top Three Tips for a Healthy Vegan Diet

January 31, 2014 By Dianne

As a health coach, I hear from a lot of people who worry that they aren’t getting enough nutrients on a vegan diet. With so much processed vegan “meats” and “cheeses” and junk food on the market now, it’s pretty easy to eat meat-free and not get enough nutrients. I recommend eating mostly unprocessed plant foods, such as fruit, vegetables, nuts, seeds, beans and grains for optimal nutrition and saving the processed and packaged stuff for once-in-a-while eating. If you’re eating a wide variety of foods, you’re probably getting enough nutrients and don’t need to worry. 

 

Here are my top 3 tips for being a health vegan:

Always Add Greens. Add leafy green vegetables to your meal, even if the recipe doesn’t call for it. If you’re making a soup or stew, add some spinach. If you’re making a tofu or tempeh dish, you can serve it over arugula, and the heat from the cooked food will steam it. If you’re making a stir-fry, throw in some boo choy or kale. You can always serve your meal with some sautéed greens or a big leafy salad.

Eat the Rainbow. Micronutrients are what give fruits and vegetables their colors, so if you have at least four colors on your plate at each meal, you can be sure you’re getting a wide variety of nutrients. It’s not as difficult as it sounds. Choose red onions instead of white, throw some purple cabbage onto your salad, add some shredded carrot to your stir-fry. White and black count as colors, so why not start your meal with some garlic and add some black olives to the finished dish?

Supplement Vitamins B12 and D. Vitamin B12 is actually a byproduct of bacteria, and it’s not very prevalent in plant foods so it’s something vegans need to supplement. As we age, B12 becomes difficult to absorb, even for omnivores, so everyone over the age of 50 should supplement, regardless of diet. Vitamin D is actually a hormone that the body produces after sun exposure, and it’s a nutrient that most Americans tend to be deficient in, so supplementing is important. Recommended dosages for both supplements tend to vary, so it’s good to research what’s best for you.

Related

Filed Under: Health Tagged With: featured, plant-based diet, vegan, vegan diet, vegan health

About Dianne

Dianne Wenz is the Editor-In-Chief for Chic Vegan. She is a Holistic Health Counselor, Vegan Lifestyle Coach and Plant-Based Nutrition Specialist. Dianne coaches people from across the country to help them improve their health and wellbeing, and she helps people make the dietary and lifestyle changes needed to go vegan. Dianne lives in New Jersey, where she runs the busy MeetUp group Montclair Vegans. Through the group she hosts monthly potlucks, runs charity bake sales and organizers guest speaker events. An avid cook and baker, Dianne also teaches cooking classes to local clients. In addition to food and nutrition, Dianne loves crafts and cats. To learn more, visit Dianne’s website and blog at Dianne's Vegan Kitchen

Primary Sidebar

Follow Us





Footer

Disclaimer

Information on this website should not be interpreted as medical advice. Consult your physician for any medical conditions you may need assistance with.

Privacy Policy

See the Chic Vegan privacy policy.

Note

Blog posts may contain affiliate links. Purchases made through affiliate programs help me keep this website running. Products may have been given to Chic Vegan contributors for review, but the opinions expressed on this website are their own. All written material and photographs are the copyright of the authors. Material and photographs from ChicVegan.com may not be repeated without written permission of the author.

Copyright © 2024 - Chic Vegan. All rights reserved

We use cookies to ensure that we give you the best experience on our website. If you continue to use this site we will assume that you are happy with it.