Vegan diet: This is how you can easily get all the nutrients

Oat drink in every street café, pizza with plant-based cheese and meat substitutes made from peas and lupins: Eating a vegan diet without animal products is easier than ever these days. However, switching to a plant-based diet can be quite overwhelming at first. How do I start? What should I eat today? Aren't I missing out on nutrients if I stop eating meat?

In this article we will answer you how you can implement a healthy vegan diet and how you can easily (and deliciously) get your nutrients.

• What does vegan diet mean?
• Food pyramid: This is how a healthy vegan diet works
• Critical Nutrients
• The ideal nutrient suppliers in the vegan diet
• Inspiration: What else can I eat then?
• The benefits of a vegan diet
• Vegan recipes to try

What does vegan diet mean?

A vegan diet means an exclusively plant-based diet without any animal foods. This means: Instead of meat, sausage, fish, eggs, milk, cheese, honey and other products that contain animal ingredients, such as chocolate spreads with milk powder or sweets with gelatin, vegetables, fruit, grains, legumes, nuts and others end up plant-based foods on the plate.

This is how a healthy vegan diet works

When you go vegan for the first time, you usually have no idea what you can or should eat - let alone how to meet all your nutritional needs with a purely plant-based diet.

We grew up knowing that animal products play an important role in our diet: milk for strong bones, no iron without meat, and certainly no muscles without tuna or chicken.

But: With the right plant-based foods and a little know-how about supposedly critical nutrients in a vegan diet, an enjoyable and balanced plant-based diet is quite easy to achieve. Instead of doing without, a vegan diet for beginners means one thing above all: lots of new recipes, foods and taste explosions!

The vegan food pyramid

The key to a healthy vegan diet is a balanced mix of nutrients with the right energy density.

The vegan food pyramid serves as an initial orientation. It shows how important each food group is and is a practical guide for putting together healthy and delicious meals. 

A healthy vegan diet is made up of the most important plant-based food groups:

1. Level: Beverages

Adequate fluid intake forms the basis of a healthy vegan diet. Therefore: Drink at least two liters per day, preferably mineral water or other unsweetened, non-alcoholic drinks such as herbal and fruit teas or well-diluted juice spritzers (in a mixing ratio of 4:1). 

2. Level: Vegetables and Fruits

Vegetables and fruit should make up the majority of vegan foods - in addition to important vitamins and minerals, they also provide fiber and are low in calories. Make sure to buy regionally and seasonally and prefer fresh products. Red berries, green leafy vegetables, broccoli, beetroot and pumpkin are particularly nutrient-rich.

3. Level: Carbohydrates

Potatoes, rice, pasta, millet, bread, pseudo-cereals and cereal flakes are real fillers and provide valuable energy. In this category, choose products made from whole grains, as they contain significantly more filling fiber and provide more healthy nutrients than products made from white flour.

4. Level: Protein

In addition to grain products, plant-based protein suppliers also include amaranth, quinoa, soy products, peas, beans, chickpeas, lentils and peanuts. In contrast to meat and animal products, vegan protein contains fiber that promotes digestion.

5. Level: Good Fats and Oils

Dietary fats and oils provide important fatty acids that the body cannot produce and enable the absorption of fat-soluble vitamins. Therefore, integrate healthy fats into your diet - as a dressing, topping or spread: for example walnuts, avocados, linseed, chia and hemp seeds, almonds, sesame and olive oil.

6. Level: Luxury goods

Sugar, alcohol and coffee are not absolutely necessary, but of course you don't have to miss out on enjoyment with a vegan diet. Treat yourself to chocolate or a glass of wine every now and then if you feel like it. 

Are there critical nutrients in the vegan diet?

A wholesome, energy-rich vegan diet provides you with all the important nutrients. Regardless of your diet, there are a few nutrients you should keep an eye on, especially vitamin B12. 

Protein

Anyone who changes their diet may be asking themselves: “Where do I get my protein from now?!” You will be amazed: protein is contained in almost every plant-based food and it is very easy to cover the recommended daily intake as a vegan. A vegan sports diet is also child's play to implement with a few tips and tricks.

The following are particularly high in protein: lentils, soy yogurt, oat flakes, tofu, hummus, beans, whole grain pasta or peanuts. Combine these foods and create protein-rich dishes. How do porridge with peanut butter, soy yogurt with granola, chili sin carne or pasta with lentil bolognese sound? Extra tip: Nuts and seeds not only make your meal rich in protein, but also provide crunch.

Read more about a vegan protein-rich diet. 

Omega-3 fatty acids

The body cannot produce polyunsaturated fatty acids itself. That's why it's vital that we get them from our diet. These valuable fats also include omega-3 fatty acids. The best sources of plant-based omega-3 fatty acids are walnuts, hemp seeds, chia and flax seeds and flaxseed oil.

Don't worry: you don't have to put tons of toppings on your bowls to get enough omega-3 fatty acids: just one tablespoon of linseed oil a day is enough to cover your omega-3 needs. 

Vitamin B12

Vitamin B12 has a variety of functions in the body: It supports the development of nerve cells and is involved, among other things, in DNA synthesis and the formation of red blood cells. The water-soluble vitamin of bacterial origin occurs in the soil, but is now almost exclusively contained in animal foods.

That's why: Supplementing vitamin B12 in the vegan diet is a must. Supplements are the most efficient, cheapest and easiest method for this. Vitamin B12 as a supplement is available as capsules, lozenges, toothpaste or drops.

Good to know: In contrast to other vitamins, the body can store vitamin B12 in larger quantities. Filled stores last for several years without having to supplement B12. At the beginning of a diet change to vegan, no one has to worry about an undersupply of the nutrient. But: If you eat a purely plant-based diet for a longer period of time, you need to supplement with vitamin B12 to prevent an undersupply. 

Calcium

Calcium without cow's milk? No problem. Good plant-based sources of calcium include green vegetables such as broccoli, spinach or kale, legumes, soy, almonds and sesame.

Plant-based milk alternatives are now almost always enriched with calcium - this means they have the same calcium content as cow's milk. Another easy way to get enough calcium is to drink mineral water. It contains at least 150 mg of calcium per liter.

Vitamin D

Regardless of diet, vitamin D is considered a potentially critical nutrient in Germany. Only a few plant-based foods contain significant amounts of vitamin D, including mushrooms and avocado. Unlike other vitamins, the body can produce vitamin D itself from precursors via the skin.

This self-synthesis makes a much greater contribution to adequate supply compared to vitamin D intake through food. The production of the “sunshine vitamin” depends, among other things, on the season, skin type and clothing and can therefore fluctuate greatly. Regardless of whether you are vegan or not: In the dark winter months it is better to rely on a vitamin D supplement.

To demand

Iron occurs naturally in varying concentrations in soil and water - which is why many plant-based foods are rich in iron: oatmeal, edamame, lentils, chickpeas, cereals, beans, tofu, millet, kale, tempeh, cashews, sesame, dried fruits and dark chocolate. 

Pretty clever: plant iron absorption increases 3 to 4 times if you consume the foods together with vitamin C.

So: drink a glass of orange juice with your muesli, drizzle a splash of lemon juice over the vegetables and nibble on a few dried fruits with your nut mixture. Soaking and sprouting grains, nuts, legumes and sprouts also increases availability. A good idea, for example, is overnight oats with cocoa powder and fresh fruit as well as cocoa nibs as a topping.

Foods that inhibit iron absorption include black and green tea, coffee and wine. If you have a meal rich in iron, it's best to avoid the chai latte or wine - and only enjoy it a while after the meal.

Get your nutrients: These foods are perfect for a healthy vegan diet

Stop worrying too much about how to get your nutrients. Some foods are real nutrient bombs and are therefore perfect for a healthy vegan diet. 

protein

Daily requirement*: 0.8 -1.2 g per kg body weight

Seitan (100 g)	28 g
red lentils, uncooked (100 g)	27 g
Quinoa, uncooked (100 g)	15 g
Oatmeal (100 g)	13 g
Natural tofu (100 g)	9 g
Kidney beans, cooked (100 g)	8 g
Soy yogurt (100 g)	6 g
Peanuts (25 g)	6 g

 

Calcium

daily requirement*: 1000 mg

Poppy seeds (100 g)	1.400 mg
Sesame (100 g)	800 mg
Kale (100 g)	200 mg
dried figs (100 g)	190 mg
Almonds (50 g)	125 mg
Soy milk with calcium (100 ml)	120 mg
Spinach (100 g)	117 mg
Broccoli (100 g)	60 mg

 

Omega-3 fatty acids

Recommendation*: 0.5% of total energy daily, approx. 1.5 g

Linseed oil (1 tbsp)	5,4 g
Ground flaxseed (10 g)	2 g
Chia seeds (10 g)	1,8 g
Hemp oil (1 tbsp)	1,8 g
Walnut oil (1 tbsp)	1,2 g
Walnuts (10 g)	1 g
Rapeseed oil (1 tbsp)	0,8 g

To demand

Recommendation*: 10 mg for men / 15 mg for women daily

Pumpkin seeds (100 g)	12,5 g
Sesame (100 g)	10 g
Hemp seeds (100 g)	9,6 g
Pistachios (100 g)	7,3 g
Oatmeal (100g)	5,8 g
Almonds (100 g)	4,1 g
Lentils (100 g)	3,6 g
Chickpeas, cooked (100 g)	2,7 g

 

*Recommendations from the German Society for Nutrition for Adults

What else can I eat?

While reading this, you may have already come up with a lot of ideas about what you can conjure up from plant-based foods. If you're still lacking a little inspiration: Here are some vegan ideas that provide healthy nutrients and also taste absolutely convincing. 

breakfast

• Müsli, Porridge, Overnight Oats, Granola, Chiapudding
• all fruits
• Smoothie Bowls
• Bread and rolls (except milk rolls)
• vegan croissants (available in most bakeries in health food stores)
• Vegetable spreads, hummus, avocado
• Jams (make sure they are made with pectin instead of gelatin)
• Nut butters and vegan chocolate spreads
• Pancakes (use mashed banana instead of egg and soy drink instead of cow's milk)
• Hash Browns, vegetables, scrambled tofu

lunch and dinner

• Oven-roasted vegetables with hummus dip
• Pasta with lentil bolognese, tomato sauce or
• Tacos with jackfruit, guacamole and salad
• Wraps with tofu, vegetables, salad
• Bowls with couscous, quinoa or rice and vegetables, chickpeas and tahini dressing
• Stir-fried vegetables with rice
• Coconut Vegetable Curry
• Summer Rolls
• Potato wedges with tomato ketchup
• Falafel Wrap (without yogurt sauce)
• Burger with zucchini-pea patty

Advantages of a vegan diet

The benefits of a vegan diet are manifold. People choose to eat vegan for a variety of reasons. 

For the environment

The consumption of animal foods promotes climate change: Approximately 20 percent of all greenhouse gases emitted worldwide are caused by livestock farming. These include methane and nitrous oxide, which are released when manure is spread. Meat and other animal products therefore have a much higher carbon footprint than plant-based foods.

This is how much CO2 is produced when producing one kilogram...

• Potatoes: 0.01 kg
• Apples: 0.02 kg
• Eggplant: 0.06 kg
• green beans: 0.1 kg 
• Avocado: 0.09 kg
• Tofu: 0.12 kg
• Walnuts: 0.21 kg
• Salmon: 0.71 kg
• Cheese: 0.94 kg
• Poultry: 2.79 kg
• Pork: 6.92 kg
• Beef tenderloin: 55.77 kg

Since cows produce the greenhouse gas methane during digestion, it is even more harmful to the climate than the production of poultry and pork.

Regional and seasonal vegetables have the best carbon footprint.

Huge areas of forest and moors are being destroyed to produce meat, milk and eggs. Production also uses a lot of resources: water, energy, raw materials and arable land. It is much more resource-efficient to consume plant-based foods.

An example: For the production of one kilogram of soy-based meat substitute, 2.8 kg of greenhouse gases are emitted. The output for pork is 4.1 kg, for poultry 4.3 kg and for beef even 30.5 kg.

*Sources: Federal Ministry of Food and Agriculture , Federal Environment Agency, Tagesspiegel

For the animals and fellow humans

The sad reality in the food industry is: factory farming – combined with mistreatment and exploitation of animals. A vegan diet is the easiest way to actively contribute to animal welfare: no animal has to suffer or die for plant-based dishes. 

Since a plant-based diet requires fewer resources than the production of animal products, it makes an important contribution to combating world hunger. 

For health

According to the German Nutrition Society (DGE), people who follow a vegan diet have a lower risk of diet-related diseases. These include, for example, obesity and diabetes. A plant-based diet is therefore often used as a treatment for obesity, diabetes and cardiovascular diseases.

The World Health Organization (WHO) states that red and processed meat increases the risk of developing cancer.

For more flavor

Diet is often defined by what you don't eat. But: If you leave out familiar foods, numerous new options suddenly open up. From crispy black bean burgers to coconut ice cream to colorful Buddha bowls, a world of new flavors and textures awaits!

Instead of just choosing between cow's milk and goat's milk, numerous plant-based alternatives made from soy, almonds, rice, coconut, hemp or oats are waiting to be discovered. Plus: The selection of vegan foods in the supermarket is getting bigger and better. Try out what you like!

Vegan recipes to try

Acquired a taste? Try these delicious vegan recipes and see for yourself how delicious a healthy plant-based diet can be. 

Fancy a vitamin kick? Here are six delicious smoothie bowl recipes for every taste. 

Are you traveling a lot? Then the right snacks should not be missing. We have seven vegan snack ideas for you.

If there is no time in the morning stayed for a healthy breakfast, from now on we have a vegan breakfast! We'll show you how to get one in a flash quick plant-based breakfast magic

oatmeal are real all-rounders in the vegan diet. Here are our best ideashow you can integrate the healthy flakes into your diet.

Would you like something more extravagant? Then invite your family and friends over for brunch. With our vegan brunch recipes are you well prepared.

Children also enjoy vegan food, even without sugary chocolate spreads, cereals or fruit yoghurts. We have ideas and recipes for a healthy breakfast for children - completely without animal products.