Your guide to being a healthy vegan  
or a healthy vegetarian! 
 
Health Guide:  
 Exercise
 Fruits & Vegetables
 Legumes / Beans
 Oils & Fats
 Vitamins & Minerals
 Whole Grains
Additional Info:  
 Caffeine
 Herbs & Spices
 Nuts & Seeds
 Organic Produce
 Salt & Sodium
 Soy & Tofu
 Sugar & Sweeteners

Download the "New Four Food Groups" PDFDownload the "New Four Food Groups" PDF


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SaladThis site lists some of the major dietary needs you should always be mindful of—herbivore or otherwise—but with particular emphasis on the concerns of vegans and vegetarians. We encourage you to do your own research. This site is meant as a handy guide and a place to start your research, not a reference manual.

The primary issues that affect your health include whole grains, fruits and vegetables, legumes, exercise, B12, iron, and essential fatty acids (especially omega 3 and omega 6):

  • Exercise – Get at least thirty (30) minutes of physical activity daily and do moderate physical exercises for about (30) minutes, three to five (3 – 5) times a week. more >

  • Fruits and Vegetables – Eat about three (3) servings of fruits and four (4) servings of vegetables daily. Fresh, raw, organic produce is usually the best choice. more >

  • Legumes – Eat about two (2) servings a day. Some good choices include black beans, chick peas (or hummus), lentils, peas, and soybeans (or tofu, soy milk, etc.). more >

  • Oils, Fats, and Essential Fatty Acids – Avoid hydrogenated oils and trans fats, and limit saturated fats. Eat plenty of essential fatty acids—especially omega 3 and omega 6. more  >

  • Vitamins, Minerals, Nutrients, and Supplements – A healthy vegan or vegetarian gets plenty of protein but may still need vitamin B12, iron, and omega 3. more >

  • Whole Grains – Eat five (5) or more servings of whole grains every day. Avoid refined grains, like white flour or white rice, whenever possible. more >

Additional Information

Herbs and SpicesAlthough less important, you should still be mindful of the other foods and beverages you consume. Eating herbs, spices, nuts, seeds, organic produce, and soy products may add extra nutrition to your diet, whereas caffeine, salt, and sugar may harm it:

  • Caffeine – Restrict your caffeine intake to 300 mg of caffeine per day (about three cups of coffee). Anything more can adversely affect your health. more >

  • Herbs and Spices – Use fresh herbs and spices whenever possible, as these have more flavor and nutrition. more >

  • Nuts and Seeds – Eating nuts and seeds are a great way to add vitamins, minerals, fiber, and essential fatty acids to your diet. more >

  • Organic Produce – Among other things, eating organic produce can reduce the toxic chemicals ingested and increase the vitamins, minerals, antioxidants, and essential fatty acids consumed. more >

  • Salt and Sodium – When you do eat salt, which should be limited, eat unrefined, iodized sea salt, as it has extra minerals and nutrients missing from normal table salt. more >

  • Soy and Tofu – Although it's still being debated whether soy contains toxins, most experts generally agree that its health benefits probably outweigh any dangers. more >

  • Sugar and Sweeteners – Avoid high-fructose corn syrup and white sugar whenever possible, and replace them with unrefined, raw cane sugar, maple syrup, molasses, or stevia. more >

Learn More

For general nutritional concerns, we highly recommend you read The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss, and Long-term Healthby T. Colin Campbell and Thomas M. Campbell II, et. all. Benbella Books: June 1, 2006. This book provides everything you need to know about being a healthy.

We also recommend that you download "The New Four Food Groups" (PDF) by the Physician's Committee for Responsible Medicine (PCRM). It provides a fun and easy way to remember your most basic nutritional needs.

For general information, NutritionMD, sponsored by the Physician's Committee for Responsible Medicine, is a great resource for learning all about the veg diet and related health concerns.


Where can I buy healthy vegan alternatives?
Our sister site, Vegan and Vegetarian Products Guide, lists hundreds of tasty alternatives to dairy, eggs, meat, pet food, supplements, and more that can be found in many grocery stores.

Disclaimer
This web site is intended for information purposes only and is not intended to be professional medical advice. This site is provided by health-minded volunteers, not professionals. Always confirm the information you read with verified medical journals and articles before using the information. Always seek the advice of your physician, dietician, or other qualified health provider before changing your diet or taking supplements.

Help spread the word about vegan and vegetarian health!
Ask your vegan, vegetarian, animal protection, or environmental organizational to link to this health guide! If you have a web site please add a link, too! You can use the code below. :-)


Please email any suggestions or corrections to info[at]veghealthguide.com
The information above is for informational purposes only.
Always remember to talk to your physician if you have questions or plan on changing your diet.


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