Planning a balanced vegan diet involves including a variety of foods to ensure nutrient adequacy. Meals should include:
- Fruits and Vegetables: At least five servings per day. - Whole Grains: Such as brown rice, quinoa, and whole-wheat products. - Protein-Rich Foods: Like beans, lentils, tofu, and tempeh. - Healthy Fats: From nuts, seeds, avocados, and olive oil. - Fortified Foods: Such as plant milks and cereals fortified with B12, calcium, and vitamin D.
