"You eat vegan? You must have a lot of nutritional deficiencies and take dietary supplements, right?" No, that doesn't have to be the case if you eat a vegan, but still balanced diet. This is very easy to do with the help of the food pyramid.
Food pyramid briefly explained
The food pyramid is a simple and everyday system that is intended to provide orientation for vegans. It illustrates a healthy and balanced diet. This means you can check daily whether you are eating enough nutritional values, micronutrients such as vitamins, minerals, or macronutrients such as carbohydrates, protein, fat.
How the food pyramid works
The pyramid consists of six levels , with a total of eight food groups. When evaluating the classification of foods, the focus is usually on low energy but high nutrient density. Foods further down the pyramid can be eaten as often and as much as desired. The higher up they are, the less likely they should be in your daily menu. The aim is to eat foods from the individual groups in a balanced manner.
The levels of the food pyramid
Drinks: At the lowest level is of course liquid. A person almost cannot absorb too much. A healthy, balanced diet includes plenty of water, tea or sometimes juice. At least 1-2 liters should be drunk per day.
Fruit & vegetables: 2 portions of fruit and 3 portions of vegetables should or can be consumed every day. They provide important vitamins, fiber, secondary plant substances and minerals.
Grains and potatoes: Two to three meals a day should contain grains or potatoes. Whole grain products in particular provide important minerals and vitamins. However, heavily sweetened muesli or muesli bars should be avoided. Here the high sugar and fat content outweighs the whole grain.
Legumes and other protein: Legumes include peas, lentils, beans, soy (tofu, tempeh). They are a regular part of the vegan menu because they are rich in protein. Our Easy To Mixes are a very good source of protein because they are pea-based. They provide important fiber and have a good amino acid profile.Here you can find our Easy To Mixes.
Nuts and fats: Nuts are known to be very fatty, but to a certain extent they are healthy fats. One or two handfuls of seeds and nuts a day provide essential fatty acids and vitamins.
Sweets and alcohol: Unfortunately, these foods don't actually belong in a healthy diet. But who can resist a piece of chocolate sometimes? Of course, this level is also allowed from time to time as a reward.
Deficiency symptoms? The special thing about the vegan diet
Even if great attention is paid to a balanced diet and enough sport and exercise, deficiency symptoms can occur. Additional attention should be paid to:
- Vitamin B12: Formation of red blood cells or function of the nervous system – vitamin B12, for example, is important for this. Every vegan should take vitamin B12 regularly through dietary supplements, as this is mainly found in animal foods.
- Iodine: For example, the function of the thyroid and other various metabolic functions are regulated by iodine. Iodine is found in many marine animals. That's why vegans are recommended to use table salt containing iodine to prevent deficiency symptoms.
- Vitamin D: tiredness, lack of sleep, malaise. This may be related to a vitamin D deficiency. It is recommended to get 15 minutes in the sun every day. In the dark seasons, vitamin D can also be supplied through dietary supplements.
- Iron: Cell formation and cellular respiration – iron is responsible for this. This nutrient is also predominantly found in animal foods. However, you should speak to a doctor before taking dietary supplements.
A healthy and balanced diet is important. This can be simplified using the food pyramid.