Vegan diet

A vegan diet should be well planned.

Here's how:

• Drinks
  Drink calcium-rich water and other non-alcoholic, low-energy drinks at least 1-2 liters a day, for example Valser, San Pellegrino, Swiss Alpina and Henniez.
• Vegetables
  Consume at least 400 g, i.e. 3 portions per day. Choose dark green vegetables.
• Fruit
  Consume at least 300 g, i.e. 2 portions of fruit per day. Supplement fresh fruit with dried fruit and juices if you wish.
• Cereals (whole grains) and potatoes
  Eat about 2-3 starchy meals a day.
• Pulses such as peas, beans, chickpeas and lentils and protein products
  Enjoy 1-2 pulses meals per week and protein products made from soy every day, for example soy milk, soy yoghurt, tofu or meat alternatives such as tempeh, around 50-150 g per day.
• Nuts and seeds
  Plan to eat 30-60 g of nuts and seeds per day.
• Vegetable oils and fats
  Take 2-4 tablespoons of oils and fats per day. Choose rapeseed, olive and walnut oil for your supply of omega-3 fatty acids .

Important substances
When eating and drinking, it is advisable to ensure that your body is well supplied with vitamins B2, B12 and D, calcium, iron and iodine .

Vitamin B2
Enjoy whole grain products, as vitamin B2 is concentrated in the outer layers and germ of the grain, and other good sources of this vitamin are nuts, mushrooms, oilseeds and pulses.

Vitamin B12
If you are a vegan, especially if you are pregnant or breastfeeding, it makes sense to ensure a sufficient supply of this vitamin through fortified foods or food supplements containing vitamin B12.

Vitamin D
To ensure that your body produces enough vitamin D, allow your skin to soak up the sun for at least fifteen minutes a day.

Calcium
You can achieve a good supply of calcium by eating plenty of dark green vegetables such as kale, rocket and spinach, various types of nuts such as almonds, hazelnuts and pistachios , as well as soy meat and tofu . Sesame seeds, calcium-rich mineral water and calcium-enriched plant milks such as soy, rice or oat milk also improve your calcium intake. Calcium-rich mineral waters contain at least 150 mg of calcium per liter of water.

Exercise
Exercise for at least half an hour or 3 times 10 minutes a day , for example walking, cleaning your home or climbing stairs.

Am I doing it right?
For your self-monitoring, you can have your blood values checked by your doctor once a year so that you can make sure that your vitamin and mineral status is in order. Make sure you have sufficient levels of vitamins B2, B12 and D, calcium, iron, zinc and iodine.