First Steps As A Vegan

You probably know about food pyramids. They provide an overview of the ingredients that a balanced diet should contain. Your basic equipment, so to speak. You can see in the picture above how this looks in a vegan diet.

There are 6 categories you need to be aware of:

Beverages: Good hydration is the base of any healthy diet. In total, you should drink about one-and-a-half to three litres of water, or other non-alcoholic and unsweetened drinks, per day.

Vegetables and fruit: The recommendation of three portions of vegetables and two portions of fruit per day applies here. Ideally, you should also eat a small amount of seaweed, every day.

Wholemeal products and potatoes: Food from this category should be on your plate three times a day. It is best to vary between wholemeal bread, wholemeal pasta, potatoes, cereals, and rice.

Nuts & Seeds, Pulses and Milk Alternatives: Nuts and seeds are an ideal food and you should consider consuming a portion once or twice a day. Pulses should be on your menu at least once a day, and milk alternatives once to three times a day.

Vegetable fats and oils: It is best to take two to three tablespoons daily.

Snacks, sweets and alcohol: Food from this category is, of course allowed, but ideally in small quantities only.

All in all: You see, you will not stay hungry with a vegan diet. But this very much depends on the individual and their personal needs. These can vary greatly between people. For example, during pregnancy, or athletic training, or suffering from illness. Anyone thinking of changing their diet should discuss their ideal nutrition plan with their doctor or nutritionist in advance.