Vegan Diet Tx

The vegan diet, excludes all meat and animal products
A vegetarian diet focuses on plants for food. These include fruits, vegetables, dried beans and peas, grains, seeds and nuts. People who follow vegetarian diets can get all the nutrients they need. However, they must be careful to eat a wide variety of foods to meet their nutritional needs. Nutrients vegetarians may need to focus on include protein, iron, calcium, zinc and vitamin B12.
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  • The Vegan Diet
  • You should be able to get most of the nutrients you need from eating a varied and balanced vegan diet. For a healthy vegan diet: Eat at least five portions of a variety of fruit and vegetables every day. Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates. Choose wholegrain where possible. Have some dairy alternatives (such as soya drinks and yoghurts). Choose lower-fat and lower-sugar options. Eat some beans, pulses and other proteins. Choose unsaturated oils and spreads, and eat in small amounts. Drink plenty of fluids – the government recommends 6-8 cups/glasses a day. If you're having foods and drinks that are high in fat, salt or sugar, have these less often and in small amounts. See the Eatwell Guide for more information about a healthy diet. It applies to vegetarians, vegans, people of all ethnic origins and those who are a healthy weight for their height, as well as those who are overweight. The only group it is not suitable for is children under two years of age, because they have different needs.
  • Vitamin D
  • Calcium is needed for strong and healthy bones and teeth. Non-vegans get most of their calcium from dairy foods (milk, cheese and yoghurt), but vegans can get it from other foods. Good sources of calcium for vegans include: fortified, unsweetened soya, rice and oat drinks calcium-set tofu sesame seeds and tahini pulses brown and white bread dried fruit, such as raisins, prunes, figs and dried apricots A 30g portion of dried fruit counts as one of your 5 A DAY, but should be eaten at mealtimes, not as a between-meal snack, to reduce the impact on teeth. The body needs vitamin D to regulate the amount of calcium and phosphate in the body. These nutrients help keep bones, teeth and muscles healthy. Vegan sources of vitamin D are: exposure to summer sunshine (late March/April to the end of September) – remember to cover up or protect your skin before it starts to turn red or burn; see vitamin D and sunlight fortified fat spreads, breakfast cereals and unsweetened soya drinks (with vitamin D added) vitamin D supplements
Vegan Sources for Iron
Iron is essential for the production of red blood cells. A vegan diet can be high in iron, although iron from plant-based food is absorbed by the body less well than iron from meat. Good sources of iron for vegans are: pulses wholemeal bread and flour breakfast cereals fortified with iron dark-green leafy vegetables, such as watercress, broccoli and spring greens nuts dried fruits such as apricots, prunes and figs
B12 & Omega 3 Sources

The body needs vitamin B12 to maintain healthy blood and a healthy nervous system. Vitamin B12 is only found naturally in foods from animal sources. Sources for vegans are therefore limited and a vitamin B12 supplement may be needed. Sources of vitamin B12 for vegans include:

  • breakfast cereals fortified with B12
  • unsweetened soya drinks fortified with vitamin B12
  • yeast extract such as Marmite, which is fortified with vitamin B12

  • Omega-3 fatty acids, primarily those found in oily fish, can help to maintain a healthy heart and reduce the risk of heart disease when eaten as part of a healthy diet. Sources of omega-3 fatty acids suitable for vegans include:
  • flaxseed (linseed) oil
  • rapeseed oil
  • soya oil and soya-based foods, such as tofu
  • walnuts
  • Vegan Tx for B12

    Vegan Tx for Iron

    Vegan Tx for Omega 3

    Vegan Tx for Vitamin D