My Vegan Plate

A vegan diet approach eliminates all foods of animal origin. Vegans need a reliable source of Vitamin B12. Fortified foods include soymilk, breakfast cereal, and meat alternatives. If fortified foods are not eaten daily, a vitamin B12 supplement is recommended. Other vegetarian eating practices include Pescatarian; a diet including fish, Flexitarian; a semi-vegetarian who eats meat occasionally, and a Raw Vegan; who consumes unprocessed vegetables that are not heated above 115 degrees so nutritional values is retained. Recommendations for vegetarian consumers include;

• Choose mainly whole grains.

• Eat a variety of foods from each food group.

• Adults should aim for 600-1,000 IU of vitamin D daily.

• Manage your protein requirements by consuming quinoa, legumes, nuts, seeds, vegetables and soy products.

Figure 4. Vegan Protein.³

Figure 4. Vegan Protein.³