Going vegan is a big decision. But it's a decision that more and more people are making every day, for a variety of reasons. Maybe you're thinking of going vegan, or maybe you've been vegan for a while but you want to make sure you're getting the most out of your diet. Whatever the case may be, this guide is for you! In this post, we'll discuss everything you need to know about plant-based eating, from the basics to more advanced topics. We'll cover topics such as protein, calcium and B12, and we'll give you tips on how to make sure your diet is healthy and balanced. So whether you're just starting out on your vegan journey or you're looking for some extra tips and tricks, read on!

Let's talk about about macro nutrients, micro nutrients and vitamins.

The Basics of Macro Nutrients

macro nutrients are the three main food groups that provide our bodies with energy: carbohydrates, fats, and proteins. All macro nutrients are essential for good health, but each one plays a different role in the body.

Carbohydrates

Carbohydrates are the body's main source of energy. They're found in foods like bread, rice, pasta, potatoes, and fruit. When you eat carbohydrates, your body breaks them down into sugar, which is then used for energy. There are two types of carbohydrates: simple and complex. Simple carbs are made up of one or two sugars and are found in foods like candy and soda. Complex carbs are made up of three or more sugars and are found in foods like bread and rice.

Plant based carbohydrate sources

One of the best things about following a plant-based diet is that you get to enjoy lots of delicious and healthy carbohydrates. Some of the best plant-based sources of carbs include:

· Whole grain breads and pastas

· Potatoes

· Sweet potatoes

· Quinoa

· Beans and legumes

These foods are not only packed with nutrients, but they're also incredibly filling. And when it comes to weight loss or maintenance, that's important!

Fats

Fats are essential for the absorption of vitamins, the maintenance of cell membranes, and the production of hormones. They're also a source of energy. There are two types of fat: saturated and unsaturated. Saturated fats are found in animal products such as meat and dairy. Unsaturated fats are found in plant-based oils such as olive oil and canola oil.

Plant based fat sources

When it comes to plant-based diets, one of the main concerns people have is getting enough healthy fat. But don't worry, there are plenty of plant-based sources of healthy fat! Some of the best sources include:

· Olives and olive oil

· Nuts such as almonds, cashews, and walnuts

· Seeds such as pumpkin seeds and flaxseeds

· Avocados

Proteins

Proteins are essential for the growth and repair of tissues, the production of enzymes and hormones, and the transportation of nutrients throughout the body. They're found in foods like meat, poultry, fish, beans, and tofu.

Now that we've gone over the basics of macro nutrients, let's talk about micro nutrients.

As a general rule, carbohydrates should make up around 50-60% of our diet, fats should make up around 20-30% of our diet and proteins should make up around 15-20% of our diet. This is just a general guide, and everyone's individual needs will be different.

Plant based protein sources

When it comes to plant-based diets, one of the main concerns people have is getting enough healthy protein. But don't worry, there are plenty of plant-based sources of healthy protein! Some of the best sources include:

· Beans and legumes

· Nuts such as almonds, cashews, and walnuts

· Tofu

· Seitan

· Tempeh

With a little bit of planning, it's easy to make sure you're getting all the protein your body needs on a plant-based diet.

How Do Vegans Get Their Protein?

You’ve undoubtedly heard questions along the lines of, “How do you get enough protein if you’re a vegan?” or, “What are some sources of plant-based protein?” If this is the case, there’s no need to be concerned. Though protein is typically found in animal products, there are plenty of protein-rich

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The Basics of Micro Nutrients

Micro nutrients are vitamins and minerals that are essential for good health. They're found in small amounts in food and they play a vital role in many body processes. Some examples of micro nutrients include vitamin C, iron, and calcium.

Vitamins

Vitamins are essential for the growth and development of the body. They can be found in a variety of foods, including fruits, vegetables, meat, and dairy. There are two types of vitamins: water-soluble and fat-soluble. Water-soluble vitamins are found in fruits and vegetables. Fat-soluble vitamins are found in meat, dairy, and oils.

Minerals

Minerals are essential for the proper function of the body's organs and systems. They can be found in a variety of foods, including meats, poultry, fish, grains, and nuts. There are two types of minerals: macrominerals and trace minerals. Macrominerals are found in larger amounts in the body and include calcium, phosphorus, magnesium, and sodium. Trace minerals are found in smaller amounts in the body and include iron, copper, iodine, and zinc.

Now that we've gone over the basics of vegan nutrition, let's talk about some of the more advanced topics.

Plant-Based Proteins

Getting Enough Calcium on a Vegan Diet

Vitamin B12 for Vegans

Tips for a Healthy, Balanced Vegan Diet

As you can see, there's a lot to consider when it comes to vegan nutrition. But don't worry - we're here to help! In this section, we'll cover the basics of vegan nutrition, from proteins to calcium and B12. After reading this, you'll have a good foundation on which to build a healthy, balanced plant-based diet.