Discussion about human nutrition often focuses on individual nutrients, but we don’t eat nutrients; we eat foods! That’s why it’s important to know how to build meals that are both tasty and nutritionally balanced.
As a vegan with a Masters of Science in Food and Nutrition, I’ve created six food groups for a balanced vegan diet and this article reviews each food group. By the end, you’ll know how to build meals that provide a satisfying mix of carbohydrates, fats, protein and other essential nutrients!
If you're a new vegan or eager to dive deeper into the specific nutrients vital for vegan diets, feel free to also use my comprehensive guide to vegan nutrition.
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Creating Vegan Food Groups
Transitioning to a vegan lifestyle often raises questions about nutrient requirements, frequently for protein, iron and calcium. I find this stems from misconceptions that these nutrients are only available in animal foods, while information on plant-based sources is lacking.
The truth is, almost all essential nutrients can be sourced from plant-based foods, with vitamin B12 being the primary exception. However, a few other nutrients require some consideration.
Understanding which food groups to incorporate in a vegan diet is helpful for meeting these nutrient needs. You can explore the following sections to discover the six food groups I've outlined for a balanced vegan diet.
Legumes and Other Protein Foods
Legumes are a significant source of protein on vegan diets, along with other high protein foods that fit into this group.
Legumes include:
- Soybeans (tofu, tempeh, soy milk, soy curls, edamame)
- Chickpeas
- Lentils
- Dry peas (including split peas)
- Dry beans (all types)
- Peanuts (and peanut butter)
- Green peas (often considered a vegetable)
Other high protein foods for vegans include:
- Seitan (made from wheat gluten)
- Textured vegetable protein (made from soy)
- Nutritional yeast
It’s essential for vegans to meet their intake needs for protein. Adding these high protein foods to most meals and snacks is a great way to do that. Nuts, seeds and grains provide smaller amounts of protein, which contributes to overall protein intake.
Beyond protein, this food group typically offers a good source of iron and zinc. Legumes offer additional nutrients, mainly fiber, magnesium, folate and selenium.
Grains and Other Carbohydrate Foods
Grains are a great source of carbohydrates for vegans and, along with other carb-rich foods, they make another essential food group for vegan diets.
Other carbohydrate foods include starchy vegetables like potatoes or sweet potatoes. Legumes also provide carbohydrates.
Carbs are essential for providing the body with energy. Beyond carbs, whole grains or fortified refined grains provide:
While whole grains are a great choice, fortified refined grains can also be included as part of a balanced diet. Choosing whole grains more often provides extra zinc, fiber, and selenium whereas fortified refined grains typically have more B-vitamins (B1, B2, B3 and folate) and more iron.
Nuts, Seeds and Other Fats
Nuts and seeds are a powerhouse food group full of essential nutrients. This food group includes other high-fat foods like avocado, olives, coconut and oils.
Fats are essential for a well-rounded diet, and there’s no need to restrict fats or eliminate oils.
The specific nutrient content of nuts and seeds varies, but they typically provide:
- Healthy fats
- Protein
- Fiber
- Vitamin E
- Magnesium
- Zinc
- Calcium
- Iron
- Selenium
- B-vitamins (excluding B12)
- Omega-3 fats (specifically ALA)
Fats, in general, are needed for nutrient absorption, satiety (keeping you feel full and satisfied) and flavor of foods.
Unsaturated fats, which are the primary fat in most plant-based options (besides coconut and palm oils) support heart health as well.
Vegetables
It should go without saying that vegetables are important for overall health which is why they’re one of the six vegan food groups.
Vegetables support health in many ways and offer plenty of essential nutrients, including:
- Vitamin A
- Magnesium
- Calcium
- B vitamins (excluding B12)
- Vitamin K
- Vitamin C
- Antioxidants
- Fiber
Vegans should aim to eat plenty of orange vegetables, for vitamin A (beta carotene). Dark green and leafy vegetables are essential to consume as often as possible for adequate calcium.
Fruits
Most people group fruits and vegetables as a single category but I prefer to view them separately. Due to their sweet flavor, fruit is often more palatable and some people choose fruits more often.
While fruits are a great addition to a balanced diet, vegetables are often more nutrient-dense and shouldn’t be overlooked. By keeping these foods in separate groups, it emphasizes the importance of both vegetables and fruits for good health.
Fruits provide much of the same nutrients as vegetables, mainly:
- Vitamin C
- Fiber
- Potassium
- Folate
- Magnesium
- Antioxidants
- Vitamin A (beta carotene)
Herbs, Spices and Other Flavorings
The final food group for vegans is herbs and spices. This group includes other ingredients used to flavor food, like sauces or pastes (soy sauce, miso paste, vinegars, etc).
This group of plants is not typically considered a food group; however, I like to emphasize:
- Herbs and spices are rich in antioxidants and offer health benefits.
- Flavoring food makes eating enjoyable and allows for culturally appropriate food selection.
Too often, people view “healthy” eating as something bland and boring, that can only be sustained for short periods.
There’s certainly nothing wrong with eating foods with little spice, if that’s what you enjoy. However, if you don’t enjoy eating that way, I suggest branching out and finding some recipes with herbs and spices that support your health and flavor goals.
A Balanced Vegan Plate
Creating a balanced vegan meal should be straightforward. The basic formula to follow is:
- Half your plate to be filed with vegetables and/or fruits
- A quarter of the meal should be a high protein food
- The final quarter should be a grain or carbohydrate food
Use nuts, seeds and/or fats for cooking or to make a tasty sauce. Add some herbs, spices and other flavors to complete your meal. These can be cooked into the food, added to a sauce, or just sprinkled on top!
This balance should help vegans meet nutrient needs. It’s important for vegans to eat plenty of orange (for vitamin A) and dark green vegetables (for calcium).
Additionally, vegans require vitamin B12 supplementation as there’s no natural source of this essential nutrient in plant-based foods.
Finally, I find calcium to be the most difficult nutrient for vegan diets and would recommend that learning about calcium become a top priority for vegans.
Summary: Food Groups for Vegans
Vegans can enjoy a balanced diet by eating from all six vegan food groups. These food groups provide a balance of protein, carbohydrates and fats along with vegetables, fruits and flavor, ensuring a nutritious and enjoyable vegan eating experience!
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About Nicole Stevens
Nicole is a long-time vegan with a Masters of Science in Food and Nutrition.
She helps people thrive on a vegan diet with balanced recipes.