By Published On: April 10, 2022Categories: Plant-Based Health & WellnessComments Off on 6 Healthy Tips For Vegans

Spring is a time of new beginnings, rebirth, and growth, making it the perfect time to improve your well-being. It is a known fact that you get the most nutrients from consuming a varied and balanced diet. The same applies when you are following a vegan diet.

You need to ensure that you have a well-planned vegan diet, so you don’t miss out on essential nutrients or eat only processed vegan foods.

Here are 6 simple tips for following a vegan diet that is easy and healthy.

1. Have a variety of different foods.

Include a variety of different foods in your daily meals for various nutrients and health benefits. You can have beans for protein and fiber, leafy greens for vitamins A, C, and K, and orange sweet potatoes for vitamin A to improve eye health. Tomatoes are known to have heart-healthy lycopene, and blue blueberries contain brain-boosting anthocyanins.

You can try a simple well-balanced grain bowl with either brown rice or quinoa and top it with beans and a mix of sautéed or roasted vegetables.

2. Opt for whole grains.

Start using whole grains such as quinoa and brown rice instead of refined grains like white rice and white pasta.

When you consume refined grains, many essential nutrients are striped away, so it’s better to switch to healthier options. Consuming whole grains adds iron and vitamin B to your diet, and the extra fiber will keep you full for longer, aiding in weight loss.

3. Pack your meals with veggies.

Veggie-packed meals are a must-have for everyone. They are full of vitamins and minerals and help keep your calories in check. Their high fiber content also means that you feel more satisfied after your meals.

4. Get creative with your meals.

Reinvent your favorite dishes vegan-style and jazz up your culinary skills with fresh herbs, spices, and seasonings.

You can use cauliflower to make pizza crust, buffalo wings, tacos, and rice. Make cheese sauces and vegetable dips using cashews. Lentils are also a great source of protein, and you can use them as a taco filling in place of animal products.

5. Amp up your vitamin B12 intake.

According to a study, 60% of people who follow a vegan diet have vitamin B12 deficiency.

Vitamin B12 is essential for the production of red blood cells, the effective functioning of your brain and nervous system, and the overall health of your hair, nails, and skin. However, there are very few plant-based sources of vitamin B12, so ensure that you take proper B12 supplements to avoid deficiency.

6. Pair plant-based iron with vitamin C.

Iron deficiency is another concern for those who aim to follow a vegan diet. In order to ensure you eat sufficient amounts of iron-rich foods like:

  • Quinoa
  • Lentils
  • Pumpkin seeds
  • Fortified cereals

The iron in plants is known as non-heme iron, and it is harder for your body to absorb. According to research, only 2% to 20% of the non-heme iron you consume is absorbed.

Here’s a simple trick to help you increase absorption of non-heme iron – Vitamin C will help you absorb iron so eat plant-based iron with foods that are rich in Vitamin C, like bell peppers or oranges.

Example: You can make a warm quinoa salad with roasted bell peppers or a leafy green salad garnished with orange slices.

While vegan diets have various health benefits, it can be hard to obtain certain vital nutrients, so you need to plan your meals accordingly. Always consult your nutritionist to help you assess your nutritional requirements, structure your daily diet to ensure you meet all your essential needs, and determine which supplements you need.

For more information, stop by our website!

Planted Table

Chef Lauren and Megan from Planted Table

Hi, we’re Chef Lauren and Megan from Planted Table.

After transitioning to a plant-based lifestyle, we want to inspire others with tips, easy vegan recipes and more. Our blog features our vegan journey and recommendations on lifestyle, cooking, nutrition, travel, parenting and more.

If you live in the CA Bay Area, check out our meal delivery service, Planted Table Meals.

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