Hi, yo Anon! :)
Firstly; congrats on becoming vegan, that’s a super huge step for anyone to make and it’s totally ok to “screw up” sometimes, ‘cause we’re only humans, so don’t let that get you down! You’re still doing a huge thing for the environment, animals and yourself :)
There are soooo many things you can eat on a vegan diet, let me help ya out:
I don’t reaaally like to post my intake, but I’ll share with you the types of foods, just not the amounts:
Today I’ve eaten:
- Chocolate soy milk with added B12
- natural peanut butter
- shredded coconut
- flax seed
- sesame seed
- Veggie bullion
- oat milk
- cinnamon flatbread
- soy vanilla pudding with added B12
But if you are going vegan it is super important that you make sure you get enough of your nutrient such as Vitamin D, B12, iron, calcium and fatty acids such as Omega-3.
B12 is an important vitamin which is responsible for red blood cell growth and nervous system maintenance. The unfortunate thing is that you can only get from animal products - that’s why it’s important to either take vitamins especially for vegan/vegetarian or make sure you have foods with added - like I have soy milk and vanilla pudding with added B12.
Calcium is important for bone and overall health. But when you take away your main source of it which is for many dairy products, you need to find yourself a new source. Calcium containing foods are:
- hemp milk
- dried figs
- enriched whole-wheat bread
- calcium-set tofu
- calcium-fortified soy cheese, orange juice, or cereal
But most likely, if you take the vitamins especially for vegan/vegetarian you will get your daily dose :)
vitamin D is something our bodies produce the bone-forming when we expose our skin to the sun - but for those who live in a more cloudy area with long winters or have indoor jobs it’s not as easy to get all your needed D’s when you’re on a vegan diet(not always when you’re eating “regularly” either.) - again if you take the vitamins especially for vegan/vegetarian you will get your daily dose.
But if you’re not, here are some things you can do/eat:
- Make sure to spend some time outside almost every day to get at least some D’s from the sun
- Pay attention when you’re buying vegan/vegetarian products, many contain D’s and it’d be a shame if you picked the ones without the added D’s when you can buy those with added ones :)
- Mushrooms contain vitamin D too
Fatty acids such as Omega 3 are healthful fats which helps with inflammatory diseases, decreasing the risk for coronary heart disease, lowering blood pressure, lessening the joint pain of arthritis, and protecting against dementia and depression.
Now, those aren’t as difficult to get enough of as some might think they are. These foods contain fatty acids:
- Veggie oils
- Sesame oil
- Coconut oil
- Flax seeds
- Different types of nuts
Iron serves as an essential part of hemoglobin, which carries oxygen in your blood from your lungs to every body cell.
Here are some tips to getting the iron you need:
- Select a variety of plant-based iron-rich foods daily, such as legumes, fortified veggie meats, nuts and seeds, prunes, raisins, blackstrap molasses, fortified cereals and grains, kale, and broccoli.
- Do not rely on spinach, beet greens, rhubarb, and Swiss chard for your iron. An acid in these veggies called “oxalates” binds with the iron, making it unavailable for the body.
- Eat iron-rich plant foods along with fruits and veggies that are rich in vitamin C during the same meal or snack to increase absorption.
- Use cast-iron pots and pans to cook your food, especially acidic foods such as tomato sauce. This will increase the amount of iron in your food.
- Do not drink tea or coffee with your iron-rich foods. The tannins in the tea and coffee can decrease the absorption of the iron. Some herbal teas, such as chamomile, peppermint, lime flower, and pennyroyal, can also decrease absorption.
So yep, when going vegan you need to be fully aware of this and know your shit so that you don’t feel like shit! Find a plan and stick to it and you’ll feel just great! :)
Hope this helped! :)