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Switching to Vegan Diet
Hi,
I am thinking of switching to vegan diet. I would like to know what all things I need to consider before I think of switching my diet. I'm a vegetarian now. So do i need to take B12 and Iron supplements if yes then kindly let me know which one should I go for.
If I switch to vegan what should my diet include and how much should I eat.
Thanks,
Rajalakshmi Nair
Answers (10)
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Switching to vegan diet means that you would not eat any animal food and it's products.
Your diet would include:
Fruits
Vegetables
Grains
Legumes
Nuts
Seeds.
Times in a day of meals to be taken and portion you should be eating can be determined after knowing your details like age, current height, weight. Your BMI, BMR.
So, certain nutrients will get limited you won't get high quality protein, Vit. B 12, Calcium, Iron, Vit. D , Riboflavin.
For Optimal level of Vit. B 12 add nutritional yeast in your meals, diet.
Also, fortified cereals, coconut milk, soy milk.
For iron supplementation, take an iron tonic first consult from a doctor. Otherwise, take iron from foods like Green leafy vegetables, Amla, beetroot, grapes, apple, figs, dates, carrot, jaggery and more .
Next Steps
For a detailed vegan nutritional guide, transition from normal diet to vegan diet Consult.
Health Tips
Be Watchful of associated nutrient deficiencies.
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Hello
Hope you are doing good
So first of all let me know the reason of being vegan
And supplements are not the completely cure , they are also harmful for the body
And if you want to be vegan diet
Then please avoid all the animals product and rest you can eat anything
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For personalised diet plan please contact
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contact through Practo app
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Ms. Swarn Shikha Sharma
Dietitian/Nutritionist
16 yrs exp
Delhi
You should take proper consultation for that. Better to get your constitution done, before switching to a different meal altogether. Rest you can share your routine and we can plan accordingly
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Ms. Barkha Goswami
Dietitian/Nutritionist
3 yrs exp
Ahmedabad
Rather than switching too vegan don't take milk and paneer only include yogurt in your diet.
But if you decided then switch to millets they are complete meal.
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
It depends
For supplementation get yourself blood test done
Next Steps
for detailed discussion connect on practo
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Ms. Neema Yadav
Dietitian/Nutritionist
5 yrs exp
Kolhapur
Healthy afternoon ma’am,
According to my suggestion try to go healthy balanced diet.
Vitamin B12 or cobalamin is present only animal sources- Liver , Kidney, milk ,eggs, and sea foods like shrimp , carbs,lobster etc. Plant food not contains vitamin B 12 , is also synthesised in our body in intestinal tract by certain helpful bacteria . There are some pills and shots available in market, consult physician for the same if vegan or vegetarian
Iron rich foods: same animal foods rich in iron, then beans , dark leafy vegetables, dried fruits such as raisins & apricot rich in iron
Health Tips
Our body requirements for vitamin B12 is very small . Consumption of animal food like milk can take care of vitamin B 12 needs of the body.
Auto - fermented products like idli , dosa take twice a week, and can include curd & buttermilk in diet daily.
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Ms. Kapila
Dietitian/Nutritionist
11 yrs exp
Ludhiana
Hi,
Kindly come up with your routine details, medical history if any & complete Bio details. Reason for switching from current diet to vegan diet.
Next Steps
Hope you find this helpful
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Ms. Trupti Padhi
Dietitian/Nutritionist
1 yrs exp
Bhubaneswar
Gud after noon try to consult doctor for dietary supplement recommendation. According to my suggestion try to go with a natural balanced meal for maintaining a healthy body n mind.
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