Becoming a vegan involves more than eating a vegetarian diet.

Changing the food that you eat is just one aspect of a philosophy that is kind to nature and which rejects everything that causes suffering to animals.

A vegan diet contains no ingredients of animal origin, such as meat or fish. Nor does it contain derivatives which do not harm animals, such as eggs, milk and derivatives and honey.

The vegan philosophy does not tolerate wearing garments made with wool, leather, suede, ivory…

So, what does a vegan diet need to contain to be healthy?

• Your diet must be as varied as possible to prevent deficiencies.
• High fibre intake with vegetables, fruits, pulses and whole cereals.
• Keep an eye on your vitamin B12 Because this is found in all foods of animal origin, you may need to consider taking a supplement. Ask your doctor.
• During the winter, if you are lacking in vitamin D, you can take a supplement to ensure that the calcium stays in your bones.
• Eat foods containing vitamin C such as oranges, kiwis, strawberries, peppers… because they ensure that you will absorb enough iron.
• Cut down your consumption of refined flour. Eat more wholemeal flour and simple sugars.
• Watch your intake of fats and oils and processed foods. They contain saturated fats that clog the arteries.
• Combine pulses with vegetables or cereals to obtain easily absorbed proteins. Lentils with rice, chickpeas with spinach…

Make a note of some examples of a vegan diet. They’re very easy to follow:

• Breakfast:

A kiwi. A cup of coffee with oat milk and a piece of wholemeal toast with oil and tomato.

Pinapple juice. A bowl of plant milk with muesli

• Mid-morning:

An apple, chocolate biscuits or a handful of nuts.

• Lunch:

Lentils with rice and a lamb’s lettuce and cherry tomato salad. 40 grams of wholemeal bread and a banana.

Cream of mushroom soup. Veggie burger with lettuce salad. Oatmeal bread. Watermelon.

• Afternoon snack:

Green tea, two apricots, two mandarin oranges or a cereal bar.

• Dinner:

Wholemeal spaghetti with vegetables. Canned pineapple in juice.

Chickpea salad with tofu and vegetables. Strawberries in orange juice.

As you can see, these are not new or strange foods. The trick lies in knowing how to combine them.

If you have any questions, ask your endocrinologist or nutritionist.

This post is also available in: Spanish