​Animal Action Network

A non-profit Colorado Group Working for Compassion


A healthy balanced vegan diet

A healthy balanced vegan diet is made up of four food groups: (1) legumes, nuts & seeds (2) grains (3) fruits (4) vegetables
1. Legumes, nuts and seeds (4+ servings per day): This group includes beans, split peas, lentils, nuts, seeds and also soy products.
2. Grains (4-6+ servings per day): Whole grains are preferable to refined grains, because the refining process removes the healthiest nutrients. Brown rice, oats, millet and quinoa are fantastic sources of B vitamins, fibre, minerals, proteins and antioxidants. For gluten intolerant individuals, rice, millet and quinoa are gluten-free. They can be prepared in a variety of ways, from pilafs and spicy savory dishes to salads. Quinoa and millet are considered “super foods”.
3. Vegetables (4+ servings per day): The vegetable world is full of color and nutrients and variety. Eating a wide variety of colorful vegetables is not only delicious and creative, but extremely healthy and provides an assortment of protective nutrients in your diet. It is impossible to list all the wonderful vegetables that there are available. It is recommended to buy what is in season in your country at the time, as that is nature’s way of letting us know which are the most beneficial for us to consume at that time of year (not to mention the most affordable and eco-friendly!)
4. Fruits (2+ servings per day): Anything with seeds is considered a fruit, so this includes cucumbers, tomatoes and avocados as well as mandarins and apples etc. Most fruits are a great source of Vitamin C and all fruits provide antioxidants and fibre. Whole fruits are more beneficial than fruit juices, and again it is recommended to consume what is in season in your country at the time.