March 23, 2016

Diet, Nutrients and Everything You Will Need! Vegan 101.

Being vegan can be confusing at first... especially if you have transitioned quickly. However, there is one thing you need to know as detailed in the American Dietic Association's study on vegan and vegatarian lifestyles:

“Appropriately planned vegan and lacto-ovo-vegetarian diets satisfy nutrient needs of infants, children, and adolescents and promote normal growth.”

If you have read our other articles, you would agree with me in saying that not only does the vegan lifestyle promote normal health, but it destroys cancer cells, empowers the body and mind, keeps you looking fit and healthy, kicks the pants off heart disease and other cardiovascular issues and increases your lifespan. Who doesn't want to live longer? Who doesn't want a body that smashes diseases Liam Neeson style with ease? It is extremely easy to maintain a healthy vegan lifestyle. There really isn't much to it. 

Just remember these three things that relate to all people, vegan and non-vegan:
  1. Eat a wide range of fruits, vegetables, grains, legumes, seeds, nuts and wholefoods. The more the merrier. Eat them in as many combinations as you can. This will improve your body's ability to absorb all of their crazy planty planty goodness.
  2. Vegans and non-vegans need to include a vitamin B12 source in their diet. People in general are consuming less and less B12 due to changes in soil composition and for meat eaters, the diet of the animals they are consuming. Look more into this, it is really interesting. For me, I find a B12 fortified milk substitute such as soy milk is the easiest option. You could also find buy a B12 supplement from any chemist/pharmacy or buy B12 fortified foods.
  3. Keep everything in its whole form as much as possible. The less human intervention the better. Try to keep your yum-yums as close to nature as you can. Keep the chippies,  greasy veggie burgers and processed naughties to the odd treat. 

PROTEIN: beans, peas, lentils, hemp, soy (tofu and soy milk), nuts, seeds, grains, veggies.
IRON: pumpkin seeds, apricots, greens, beans, lentils tofu, dates, figs
CALCIUM:  soy and other plant milks, greens, kale, nuts, seeds, broccoli, plant yoghurts, wholemeal bread, fortified juice.
B12: fortified foods and plant milks, nutritional yeast, supplements. I would recommend a supplement.
VITAMIN D: The sun. Fortified foods, cereals and plant milks.
FATS: nuts, seeds, nut butters, seed butters, avocados, coconut oil, flaxseed oil, 
OMEGA 3: flaxseed oil, hemp products, walnuts, green leafy veggies
IODINE: seaweed, supplements
VITAMIN E: nuts, seeds, avocados, plant oils
VITAMIN C: greens, citrus fruits, blackcurrants, broccoli, parsley, cabbage, kale
VITAMIN A: spinach, sweet potatoes, carrots, greens, apricots, red/yellow capsicums
POTASSIUM: bananas, pumpkin, chickpeas, oranges, brazil nuts
MAGNESIUM: greens, pumpkin seeds, soy, tofu, bananas, almonds, cashews, broccoli, nutritional yeast, avocados, brown rice
ZINC: sesame seeds, lentils, pumpkin, wholegrains, brown rice, tofu, nuts
FIBER: beans, wholegrains, brown rice, almonds, pecans, walnuts, berries oats, crunchy veggies


  1. Hello Madison! First, your site is so cute! <3 and second, thanks for the helpful post! I think people (myself included!) tend to focus too much on what foods are high in protein and forget about the rest of the nutrients they need.
    Btw, what is the function of iodine? I don't think i ever payed attention to that one before... Also, are there veggies that are more rich in protein then others?

    1. Oh thanks so much! I am really glad that it helps :)
      Please see our protein post here: - I have added the amounts of proteins in vegan food sources and also the comparison of veggies to meat.

      Apparently "Iodine is an essential trace element and an integral component of thyroid hormones. Thyroid hormones are required for normal growth and development of tissues and maturation of our bodies.".

      Hope this helps :)

  2. I love that you've made a list of the vitamins and minerals we vegans need! Green & Black's dark chocolate + orange is my favourite way to get iron, dark chocolate has 3x more iron per weight than beef (admittedly non-haem but still!).

    I also just love your website - and how the recipes have common household ingredients! Your pikelet recipe is amazing, I make them all the time. And the sausage rolls, so yum!

    I made the scones, and cut them with a heart shaped cutter, they were adorable and delicious. Brought them in to work and served on a high tea platter with jam and Nuttelex - a friend who said he didn't like scones LOVED them. Thank you for your amazing, yummy recipes. :)

    1. Yay! Thank you so much for letting us know :) Glad you love our recipes!!

  3. My family have just started the vegan journey. I have been trying to make sure we get all the nutrition we need, so thank you for your list. I have also been looking at the recipes and i see lots of recipes my 2 teenagers will love.