New vegan

What to eat every day

Follow this simple chart to ensure your daily diet includes all the nutrients your body needs

Always remember to balance the food you eat with physical exercise

FOLLOW THE ABOVE TO ACHIEVE A GOOD BALANCE OF...

PROTEIN

Certain nuts and seeds are a good source — cashew nuts, pumpkin seeds, ground linseed (flaxseed), chia seeds, hemp seeds

FIBRE

Wholewheat pasta, brown rice, wholemeal bread, oats, sweet potato and new potatoes with skins left on

VITAMIN C

Boost iron absorption by including a good source in every meal like pepper, broccoli, cabbage, strawberries, pineapple or orange juice

IRON

Beans, peas, lentils, tofu, fortified breakfast cereals, whole grains like quinoa, dark green leafy vegetables, ground flaxseed (linseed), chia seeds, hemp seeds, cashew nuts, pumpkin seeds, raisins, apricots, figs

OMEGA-3 FAT

Walnuts, ground flaxseed (linseed), chia seeds, hemp seeds, vegetable (rapeseed) oil as main cooking oil

*Visit vegansociety.com/nutrition for more information

What to avoid

It’s important to look at labels and check for animal products. Veganuary and Bare Fashion have compiled this essential list of what to avoid when you’re shopping

FoodX

While it may seem like a long list, there are plenty of foods that are made without any of the below ingredients and, once you know what to look out for, it becomes easy to spot non-vegan foods.

• Milk

• Eggs

• Casein a milk protein

• Lactose a milk sugar

• Whey a milk by-product

• Collagen from the skin, bones and connective tissues of animals such as cows, chickens, pigs and fish

• Elastin found in the neck ligaments and aorta of bovine, similar to collagen

• Keratin from the skin, bones and connective tissues of animals such as cows, chickens, pigs and fish

• Gelatine/gelatin obtained by boiling skin, tendons, ligaments and/or bones and is usually from cows or pigs

• Aspic industry alternative to gelatine; made from clarified meat, fish or vegetable stocks and gelatine

• Lard/tallow animal fat

• Shellac obtained from the bodies of the female scale insect tachardia lacca

• Royal Jelly secretion of the throat gland of the honeybee

• Honey food for bees, made by bees

• Propolis used by bees in the construction of their hiv