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Smart swaps: Vegan

Following a vegan diet means paying closer attention to labels and looking for opportunities to boost important nutrients.

Choosing a vegan diet means no animal products in your food. Animal products may be in unexpected places, for example, milk powder in bread and egg in fresh pasta.

Being vegan and keeping a healthy balance of nutrients involves putting in a bit more thought to what and how you eat. Protein, calcium and iron are three of the nutrients most at risk when you eat a vegan diet. But with these smart swaps, you can enjoy vegan food and get essential nutrients too.

Any product examples given here were correct at time of publication. However, remember to check the ingredients and nutrition information every so often, as these can change over time.

Don’t miss out on taste, swap Mainland cheddar for Zenzo Dairy Free Vegan cheddar
Porridge oats are vegan but low in iron, so choose an iron-fortified cereal such as All-Bran Original
Instead of a tuna salad for lunch, try adding canned beans, for extra protein and iron
Don’t miss out on a high protein omelette, enjoy an Orgran Vegan Easy Egg omelette instead
Leave the beef mince, and choose Vegie Delights Savoury Vege Mince, fortified with iron and B12
Swap a glass of cow’s milk for a calcium-fortified milk alternative such as Vitasoy Soy Milky Lite
First published: Nov 2018



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