Articles: Weight Loss

A vegan diet plan has many health benefits. It has been linked to a low rate of heart disease, diabetes, and various types of cancer. A vegan diet can also help lower cholesterol and blood pressure.

Why Be Vegan?

Being vegan is an individual choice. There are many different motives for living a vegan lifestyle. They range from health reasons to environmental reasons to ethical reasons. A vegan lifestyle helps individuals make a difference in life, whether it is a health difference, environmental difference, and/or ethical difference.

The vegan lifestyle is not just limited to the vegan diet plan. People who live a vegan lifestyle also do not use cosmetics or soaps that are made from animal products. They also do not use products made with:

* Leather
* Fur
* Silk
* Wool

Foods to Avoid

The following foods are avoided on a vegan diet plan:

* Meat
* Eggs
* Dairy Products
* Processed Foods Made With Eggs and Dairy Products
* Foods Made From Animal Products

A Balanced Vegan Diet Plan

An important fact to remember is that the body needs the appropriate nutrients from each food group. The amount of servings needed each day is different for each person. You can visit: http://www.mypyramid.gov/mypyramid/index.aspx to find out the amount of calories you personally need on a daily basis. The following table is an example vegan diet plan:

Food Group - Amount of Servings Per Day

Whole Grain Products and Starchy Foods - 8 Servings

Fruits and Vegetables - 5 Servings

High Protein Foods - 2-3 Servings

Fortified Dairy Products - 2-3 Servings

Fatty and Sugary Foods - Should Be Eaten Sparingly

Examples of Diet High Protein Vegan Foods:

* Beans
* Lentils
* Peas
* Chick Peas
* Nuts
* Seeds
* Soy
* Tofu
* Peanut Butter

Examples of Fortified Dairy Products:

* Soy Drinks
* Foods High in Calcium

o Tofu
o Broccoli
o Seeds
o Nuts
o Kale
o Bok Choy
o Peas
o Beans
o Greens
o Calcium Enriched Grain Products

Making Sure You Receive All Proper Nutrients

When creating your own person vegan diet plan, be sure to include all the proper nutrients. The American Dietetic Association made a list of non-animal foods to help vegetarians, and vegans receive the proper nutrients.

* Vitamin B 12- Fortified soy milk and cereals, green leafy vegetables, dried beans and peas
* Vitamin D- Fortified soy products, and spend time in the sunshine
* Iron- Peas, beans, tofu, green leafy vegetables, dried fruit, whole grains, and iron fortified cereals and breads, especially whole wheat- absorption can be improved by having these foods with vitamin C
* Vitamin C- Citrus fruits and juices, tomatoes, strawberries, broccoli, peppers, dark green leafy vegetables, and potatoes with skins
* Iron and Vitamin D supplements should be taken when needed

When Recipes Call For Eggs and Milk

When recipes call for eggs and milk the following vegan substitutions can be made:

For one egg:

* One small, mashed banana, or
* 1/4 cup of applesauce, or
* Two tablespoons of cornstarch or arrowroot starch, or
* Commercial "egg replacer" mix can be found in health food stores, or
* When cooking with liquids use 1/4 cup of soft tofu and blend with the liquid

For dairy products:

* Soy Milk, or
* Rice Milk, or
* Potato Milk, or
* Nut Milk, or
* In some recipes, water can be used to replace milk, or
* Soy Cheese (Read the label and make sure casein is not used, because that is a dairy product), or
* Crumbled tofu can be used for ricotta or cottage cheese, or
* Nondairy cream cheese