This document provides information on sources of important nutrients for a vegan diet, including calcium and vitamin D, vitamin B12, iron, and omega-3 fatty acids. It lists foods that are good sources for each nutrient, such as leafy greens, fortified plant milks, and tofu for calcium; fortified cereals and nutritional yeast for vitamin B12; pulses, leafy greens, and nuts for iron; and flaxseed, walnuts, and soy for omega-3s. The document also provides general tips for a healthy vegan diet such as eating a variety of fruits and vegetables, including protein at meals, eating nuts and seeds daily, and ensuring reliable sources of vitamins B12 and D

1. A Guide to a Vegan
Diet
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2. Calcium and Vitamin D Sources
1. Green, leafy vegetables – broccoli, cabbage and okra, but not spinach
2. Fortified unsweetened soya, rice and oat drinks
3. Calcium-set tofu
4. Sesame seeds and tahini
5. Pulses
6. Brown and white bread (in the UK, calcium is added to white and brown
flour by law)
7. Dried fruit, such as raisins, prunes, figs and dried apricots
8. 30g portion of dried fruit counts as 1 of your 5 A Day- should be eaten at
mealtimes, not as a between-meal snack

3. Vegan Sources of vitamin B12
1. Breakfast cereals fortified
with B12
2. Unsweetened soya drinks
fortified with vitamin B12
3. Yeast extract, such as
Marmite, which is
fortified with vitamin B12

4. Vegan Sources of Iron
1. Pulses
2. Wholemeal bread and flour
3. Breakfast cereals fortified with iron
4. Dark green, leafy vegetables, such as watercress, broccoli and
spring greens
5. Nuts
6. Dried fruits, such as apricots, prunes and figs

5. Vegan Sources of Mmega-3 fatty Acids
1. flaxseed (linseed) oil
2. rapeseed oil
3. soya oil and soya-based foods,
such as tofu
4. walnuts

6. General
Source: The Vegan Society
1) Make sure that your diet contains a variety of fruit and vegetables.
2) Include good sources of protein in most meals, such as beans, lentils,
chickpeas, tofu, soya alternatives to milk and yoghurt, or peanuts
3) Eat nuts and seeds daily, especially those rich in omega-3 fat

7. 4) Choose higher fibre starchy
foods, such as oats, sweet potato,
wholemeal bread, wholewheat
pasta and brown rice
5) Eat calcium-rich foods daily,
such as calcium-fortified products
and calcium-set tofu

8. 6) Ensure that your diet contains a reliable source of vitamin B12
(either fortified foods or a supplement)
7) Ensure that your diet contains a reliable source of iodine (arguably a
supplement is the best option)
9) Use small amounts of spread and oil high in unsaturated fats, such as
vegetable (rapeseed) and olive oils
10) Season food with herbs and spices instead of salt

9. 11) Drink about six to eight glasses of
fluid a day
12) Consider a supplement
containing long chain omega-3 fats
from microalgae, particularly for
infants and those who are pregnant
or breastfeeding
13) Keep active- EXERCISE

10. 14) Maintain a healthy weight, or lose some weight if it is above the
healthy range
15) Cut down on food that's high in saturated fat, and watch how much
salt you eat. Here is how you can eat less saturated fat and how much
salt you should consume.

11. Snack on Things Like
1. Roasted chickpeas
2. Hummus and vegetables
3. Dried seaweed snacks
4. Nut and fruit bars
5. Edamame
6. Whole-grain crackers and cashew nut spread
7. Whole-grain crackers and rosemary hummus (buy the Wingreens rosemary
hummus, it is very good)
8. Trail mix
9. A plant-milk latte or cappuccino
10. Fresh fruit with a dollop of nut butter
11. Chia pudding
12. Cereal with plant milk
13. Whole-wheat pita with salsa and guacamole
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