What can people on a plant-based diet actually eat?

Many people can’t imagine living without eating animal foods, some may give up red meat, some may not like fish or have other preferences, but they wonder how people can survive, or even thrive on a diet consisting solely on plants.

Actually, there are a lot more varieties of plant foods than there are of meats available for consumption. Vegans eat more than salads or fruits, and their taste buds develop to enjoy many more flavors.

A healthy and balanced vegan diet includes these types of foods:

• Beans & legumes — beans, garbanzos, peas, edamame, lentils, etc.

• Vegetables — pumpkins, spinach, mushrooms, broccoli, carrots, eggplants, etc.

• Fruits — peaches, berries, avocados, kiwis, melons, jackfruit, critics, etc.

 • Whole grains — wheat, corn, rice, quinoa, millet, buckwheat, etc.

• Nuts & seeds — sunflower, pumpkin, chia, flax seeds; walnuts, cashews, hazelnuts, etc.

• Herbs & spices — cardamom, garlic, coriander, turmeric, cinnamon, oregano, ginger, etc.

• Fermented foods — miso, kimchi, sauerkraut, tempeh, etc.

To ensure that vegans are getting a balanced and healthy diet, it is recommended to include certain supplements, such as:

• Vitamin B12

• Vitamin D3

• Omega-3 fatty acids

• Vitamin K2

• Zinc

These can be included in fortified foods, such as plant-based milks or by buying a good multivitamin or mineral supplement.

If you are interested in improving your health, it is essential to stay away from vegan junk food, which would be all those ultra processed foods with lots of sugar, fats and weird chemicals on their labels. As a golden rule, try to avoid, as much as possible, products with ingredients you can’t pronounce. Think of a tomato, it does not come with labels, it only has tomato in it, particularly if you buy organic (added bonus if it is locally grown), which is the most nutritious and safest produce you can consume.