Vegan Diet Plan For Balanced Nutrition – Are You Eating The Right Foods?

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Heather: Hey guys! This is Heather from
So a lot of you know that I eat a vegan diet
and a lot of you send in questions about how
to get balanced nutrition on a vegan diet,
because you get a lot of questions from other
people asking you how you get certain nutrients;
calcium, protein, whatever you want to put
in there.
It can get really frustrating because people
are often critical of the vegan diet plan
for being too extreme, for being restrictive.
Even if you look really healthy and you have
a lot of energy, and you are happy all the
time, people will still ask you and it can
actually make you question whether you are
actually getting enough of certain nutrients.
Now the thing I find funny is that I actually
eat way better now than I ever used to before.
I get a wider variety of foods. I eat a ton
of vegetables whereas I used to, just kind
of, force myself through salad. The other
thing is that I just love food now I used
to hate cooking and I wouldn’t be too excited
for meals but now I love every single meal.
I really enjoy cooking and things have gotten
so much more fun for me.
Okay. So for getting balanced nutrition, there
are a few little things that you do need to
be aware of but before you are going to get
into those, you got to make sure you have
the basics covered and let at the big picture
of healthy eating in general.
So what I like people to focus on first is
getting lots of veggies, fresh vegetables
and lots of fresh fruit as well. Eating whole
foods. Getting a variety of them and cutting
out the junk.
So focus on those things first and even meat
eaters, a lot of them don’t have that covered.
So it’s a really good place to start. Then
once you have got those basics down, there
are a few nutrients to look at in more detail.
I’ve put together a bunch of articles for
you guys that you can go through and you will
find them over at
Very quickly; protein, not as difficult as
most people think it is to get on a vegan
diet. You can get plenty of protein from plant
sources if you are eating a variety of foods
and you are getting enough calories, you are
probably getting enough protein.
Essential fatty acids you can get plant sources.
Iron you can get from plant sources but there
are a few tricks to make sure that you are
absorbing it properly. Calcium and magnesium;
there are lots of plant sources. You just
need to make sure that you are eating the
right ones and eating enough of them. And
then the two that may need to be supplemented.
While B12 definitely needs to be supplement
for vegans because there are no plant sources.
Even the ones that say they have B12, like
algae, your body doesn’t use it the same way.
So you do need to take a supplement for that
and then vitamin D, your body can produce
it when you are out in the sun but a lot of
us don’t get enough sun and you don’t want
to get burned. So taking supplement for vitamin
D might be the way to go especially in the
winter for those of us in the Northern hemisphere.
Now what you need to do is get in the kitchen,
have some fun and find some really tasty and
fun with recipes to share with people and
to get yourself excited about eating healthy
vegan diet. If you find yourself needing help
through the transition, I’ve put together
in my Best Tips. You can sign up for them
for free. You just have to go to our website
and put in your email address and I will send
them out to you.
So that’s it from me today guys. I hope you
have a great day and I will see you next time.


  1. I remember when I did not like veggies before, now I love them. I even crave them now. I while ago I ate something I use to eat and it was horrible I could not believe I use to like it. Thanks for sharing.

  2. can you give recipes for some really healthy vegan smoothies that taste good and have lots of nutrients in them too? smoothies always help me with my sweet tooth but i want to know if there are tricks to adding more nutrients into them (leafy greens, etc) without them tasting bad! thanks!

  3. Sadly being vegan isnt possible in remote Alaska areas. Vegan works best if someone had the funds to buy more food, including fresh fruits/vegetables. Thankfully its easier for me because I live in CA and because of a big vegetable garden.

  4. Awesome. This was my question. We always have vanilla almond or soy milk in the apartment. Having a glass, or a bowl of cereal with this should suffice, no? I have liquid b12, but have stopped using it because I have the fortified milk alt.

  5. The protein question gets tiresome, because the people asking generally know zip about nutrition.

  6. With fortified foods, I'd be worried that there might be something in the food that may block absorption of the nutrient in question. Also, with B vitamins in general, B vitamins can block other B vitamins, so it's important to get the proper ratio of B vitamins for them to be absorbed properly so my doctor (who is also my father LOL) recommends taking a B "complex" supplement (one that you like) every once in a while.

  7. Great advice, thanks Heather. I follow a vegan diet and have just started b12 sublingual supplementation after a year without meat. I almost immediately felt better, more energetic and relaxed!

  8. Since I've been vegan since May 1st, 2012, I've noticed that my nails are stronger and the calcium deposit(not sure if that's what it is called, calling it that) on my nails is gone. That white stuff in nails and I don't have the dry skin hangers around my nails. They really look beautiful and healthy. Is that something you noticed and is that a good thing? 🙂

  9. White spots on your nails mean you have a zinc deficiency. If you can't remember your dreams, you have a vitamin B-6 deficiency.

  10. Hello #UN#,
    When anyone that is not a vegetarian hears the word "Vegetarian Meal Plan," they often think "Rabbit Food" or possibly believe that to themselves, "I failed to climb to the peak with the food chain to become vegetarian!"

  11. I'm not vegan, but this video is still great info for me, if I keep moving in that direction. I still eat dairy, fish, eggs, and some bullion, but I avoid other meat. I drink non-dairy milk and use earth balance margarine. It's a start. Not sure how far I will take it, but I admire vegans and the way they eat. Subscribed to your channel and to B-12 and D supplements 🙂

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