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A typical vegan diet should include a variety of legumes, nuts, grains, fruits, and vegetables.
Soybean products, which are high in protein, give balance and variety to vegetarian meals. A typical vegan diet should include a variety of legumes, nuts, fruits, and vegetables. Many green leafy vegetables-broccoli, kale, collards, spinach, and mustard greens are important because they provide the calcium that you would normally consume in milk products.
Green leafy vegetables also supply some of the iron, which is usually acquired from meat. Legumes and whole grains are other sources of iron.
Vitamin B12 is one nutrient that can't be obtained from a vegan diet. This must be taken as a supplement. The following is a typical daily menu for a vegan adult.
Breakfast: 1 orange; 1 cup cooked whole-wheat cereal, 1/4 cup raisins, 1/3 cup fortified soymilk; 2 slices whole-wheat toast with 2 tablespoons margarine and 2 tablespoons peanut butter.
Lunch: 2 cups of thick vegetable soup, 3/4 cup cooked kale, 1 slice of whole-wheat bread with 1 tablespoon of margarine; 1 banana.
Dinner: 2 cups black beans on brown rice, 1/2 cup cooked carrots, 2/3 cup of coleslaw, 2 slices date-nut bread. One cup of fortified soymilk. There are many vegetarian cookbooks on the market. For new recipe ideas look also to some of the cuisines of India, the Middle East, and the oriental countries, Vegetarianism has been practiced for centuries in these places.
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This intel was contributed by logan24
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May, 2012
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