All about Vegan Diet.
                     ALL ABOUT VEGAN DIET
What Is a Vegan Diet?
• A vegan diet involves eating only food products made from 
plants and avoiding animal products.
Source: Google Image
What You Can Eat?
• On a vegan diet, you can eat foods 
made from plants, including:
– Fruits and vegetables
– Legumes such as peas, beans, 
and lentils
– Nuts and seeds
– Breads, rice, and pasta
– Dairy alternatives such as soymilk, Source: Google Image
coconut milk, and almond milk
– Vegetable oils
What You Can't Eat?
• Vegans can't eat any foods made from animals, including:
– Beef, pork, lamb, and other red meat
– Chicken, duck, and other poultry
– Fish or shellfish such as crabs, clams, and mussels
– Eggs
– Cheese, butter
– Milk, cream, ice cream, and other dairy products
Source: Google Image
– Mayonnaise (because it includes egg yolks)
– Honey
Health Benefits
• A Vegan Diet Is Richer in Certain Nutrients
• It Can Help You Lose Excess Weight
• It Appears to Lower Blood Sugar Levels
• Improve Kidney Function
Source: Google Image
Health Benefits
• Reduce Pain from Arthritis
• Protect Against Certain Cancers
• Lower Risk of Heart Disease
Source: Google Image
Risks
• A vegan diet is healthy overall, but avoiding animal protein can short-
change you on a few nutrients, like protein, calcium, omega-3 fatty acids, 
zinc, and vitamin B12.
Source: Google Image
Substitutes for essential nutrients
• Proteins: nuts, soy, beans, quinoa
• Calcium: soy milk, fortified orange juice, tofu 
with calcium, broccoli, kale, almonds
• Omega-3 fatty acids: flaxseeds, vegetable oils, 
plant-based supplements
• Iron: tofu, soy nuts, spinach, peanut butter, 
fortified cereals
Source: Google Image
Different Types of Vegan Diets
• Whole-food vegan diet: A diet based on a wide variety of 
whole plant foods such as fruits, vegetables, whole grains, 
legumes, nuts and seeds.
• Raw-food vegan diet: A vegan diet based on raw fruits, 
vegetables, nuts, seeds or plant foods cooked at 
temperatures below 118°F (48°C) 
Source: Google Image
Different Types of Vegan Diets
• The starch solution: A low-fat, high-carb vegan diet that 
focuses on cooked starches like potatoes, rice and corn 
instead of fruit.
• The thrive diet: The thrive diet is a raw-food vegan diet. 
Followers eat plant-based, whole foods that are raw or 
minimally cooked at low temperatures.
Source: Google Image
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