Have any questions?

+41448207007

info@vegancertificate.ch

Linkedin Facebook-f Twitter Youtube

Vegan Diet

What to Eat

2
A vegan diet is a plant-based diet that excludes all animal products, including meat, dairy, eggs, and honey. It’s important to eat a balanced and varied diet to ensure that you get all the necessary nutrients, such as protein, iron, calcium, and vitamin B12, which are commonly found in animal products. Therefore, vegans may also take supplements or fortified foods to ensure they meet their nutritional needs.
Here are some examples of foods that are typically included in a vegan diet:
  • Fruits: Apples, bananas, oranges, berries, mangoes, and more.
  • Vegetables: Leafy greens, broccoli, cauliflower, carrots, potatoes, peppers, and more.
  • Whole grains: Leafy greens, broccoli, cauliflower, carrots, potatoes, peppers, and more.
  • Legumes: Beans, lentils, chickpeas, peas, and more.
  • Nuts and seeds: Almonds, walnuts, pecans, cashews, chia seeds, flaxseeds, and more.
  • Soy products: Tofu, tempeh, soy milk, and more.
  • Plant-based meat alternatives: Seitan, Beyond Meat, Impossible Foods, and more.
  • Herbs and spices: Basil, oregano, thyme, rosemary, cumin, turmeric, and more.

WHY CHOOSE A VEGAN DIET

There are many reasons why people choose to follow a vegan diet. Here are some of the most common ones:

HEALTH
REASONS

A well-planned vegan diet can provide all the necessary nutrients for good health and may offer health benefits such as a lower risk of heart disease, diabetes, and some types of cancer.

ETHICAL
REASONS

Many people choose a vegan diet because they are concerned about animal welfare and do not want to contribute to the suffering of animals raised for food.

CULTURAL
REASONS

Some religions or cultures encourage or require a plant-based diet for various reasons, such as compassion for all living beings or to align with the principles of non-violence.

ENVIRONMENTAL
REASONS

Animal agriculture is a significant contributor to greenhouse gas emissions, deforestation, and water pollution. Choosing a vegan diet can help reduce your impact on the environment.

What to Avoid

2
It’s important to note that a well-planned vegan diet can provide all the necessary nutrients for good health, but it’s important to pay attention to getting enough protein, iron, calcium, and vitamin B12, which are commonly found in animal products. Vegan supplements or fortified foods may be necessary to ensure you meet your nutritional needs.
It’s also important to read food labels carefully, as many processed foods contain animal-based ingredients or by-products, such as milk powder or gelatin. Some products may also be labeled as “vegetarian,” but may still contain animal-based ingredients, so it’s important to check the label carefully to ensure they are vegan.
On a vegan diet, you should avoid all animal-based products, including:
  • Meat: Beef, pork, lamb, chicken, turkey, and any other animal flesh.
  • Dairy: Milk, cheese, yogurt, butter, cream, and any other products made from animal milk.
  • Eggs: Chicken, quail, or any other type of egg.
  • Honey: Honey is a product made by bees and is not considered vegan.
  • Gelatin: A protein obtained from animal bones, cartilage, and tendons, commonly used as a gelling agent in food and pharmaceuticals.
  • Fish and seafood: Any type of fish or seafood, including shellfish, shrimp, and lobster.

A Balanced Vegan Diet is a Healthy Diet

A balanced vegan diet can be a healthy and nutritious diet that can provide all the necessary nutrients for good health. In fact, many studies have shown that a well-planned vegan diet can offer health benefits and may help reduce the risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer.

A balanced vegan diet should include a variety of whole plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are rich in fiber, vitamins, minerals, and antioxidants, which can promote good health and protect against disease.

To ensure that you meet your nutritional needs, it’s important to pay attention to getting enough protein, iron, calcium, vitamin B12, omega-3 fatty acids, and other essential nutrients that may be lacking in a vegan diet. Vegan supplements or fortified foods may be necessary to ensure you meet your nutritional needs.

Let’s talk

Send us a message and we’ll get back to you!

Your Path to
Well-being