In general, women who are pregnant or breastfeeding should meet with a registered dietitian to optimize nutritional intake during this important time of growth and development to ensure adequate nutritional delivery.Īny diet and lifestyle change should be discussed with your health professional.
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Other individual considerations should be discussed with your health professional before starting a diet or lifestyle change. Growing children should not be on a vegan diet due to lack of essential vitamins, minerals and proteins needed for these growing bodies. Working with a registered dietitian will be your best opportunity to optimize the balance of your diet and identify areas where additional supplementation is needed. Note: B12 is the most challenging nutrient to achieve optimal intakes and typically requires oral supplementation.
B12: Fortified soy milk or orange juice, fortified cereals, nutritional yeast. Protein: lentils, beans, quinoa, oatmeal, buckwheat, hemp seeds, tofu, whole grains, nuts & nut butters. Iron: soy nuts, tofu, kale, spinach, beans, peanut butter. Calcium: fortified milk alternatives (soy milk, rice, milk, almond milk, etc.), fortified orange juice, tofu with added calcium broccoli, beans, leafy greens, almonds, almond butter, sesame seeds and soy beans all have naturally occurring calcium. A number of products are fortified with essential nutrients including: I would recommend that people stay aware of important nutrients known to be low on a vegan diet, including protein, calcium, iron and B12. Are there things people should do (supplements they should take) to ensure they're getting enough nutrients? Limiting highly processed meats or meat alternatives on either diet is an important key to optimizing health benefits for any diet. I would suggest choosing lean proteins such as skinless poultry, fish and seafood and incorporating a meat-free meal on occasion. By prioritizing plant-based foods at your meals, there is certainly space to incorporate meat/animal products while maintaining the benefits of those plant-based foods. As a general rule of thumb, a healthy diet should be one that is robust in a colorful variety of plant-based foods, including fresh vegetables, fruits, legumes, nuts/seeds & whole grains. I would not consider a vegan diet a healthier diet that those that incorporate meat and animal products. Would you consider it a healthier diet than one that incorporates meat/animal products? However, you do not need to be on a vegan diet to be living a healthy lifestyle. If planned and supplemented (as needed) appropriately, vegan diets can certainly be a part of a healthy lifestyle. Like any eating plan to restrict specific food groups, vegan diets can come up short in essential nutrients such as protein, calcium, iron and vitamin B12. Vegan diets can be a part of a healthy lifestyle when planned and implemented correctly. 
Lacto-ovo vegetarian: those you skip all meat, fish and poultry but include dairy and eggs.Pescatarian: those who avoid meat and poultry but still eat fish and seafood.Variations of the vegetarian diet include: What’s the difference between being vegan and a vegetarian?Ī vegetarian diet is a plant based diet that excludes meat, but may still include animal products such as dairy, eggs and or fish. If this is something you’re thinking about, or perhaps you’re already living the vegan lifestyle, here’s what you need to know to make sure you’re giving your body all the fuel it needs.Ī vegan diet is a type of vegetarian diet that excludes not just meat, but ALL animal products including dairy and eggs. Is it truly a healthier way to get the nutrients your body needs? We asked Tufts Medical Center Registered Dietitian Alicia Romano, MS, RD, LDN, CNSC, to talk about eating a vegan diet. By Darcie Fisher, Tufts Medical Center Correspondent
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