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6 essentials every vegan and non-vegan should Include in their diet

A few key food groups to consume every day for optimal health.



This include beans such as:

  • Black beans

  • Chickpeas

  • Red kidney beans

  • Lentils

  • Peas

They’re all great sources of protein, iron and other nutrients. They're incredibly cost-effective and versatile too! You can use them in tacos, burritos, chilli dishes, pasta sauces, soups, curries, wraps, burrito bowls.. the list goes on!


Soy Products

Healthy sources to include are:

  • Tofu

  • Tempeh

  • Miso

  • Soy milk

  • Edamame beans

Despite the misinformation you may have heard surrounding soy being bad for you - soybeans are a healthy legume and research has shown there to be a multitude of beneficial health affects.

Soybeans provide a complete protein source (contains all the essential amino acids), as well as iron and calcium making it a great dairy alternative.

Anywhere from 2 - 4 servings every day, as part of a variety diet is completely okay and healthy for you.


Fruit & Veggies

Probably a self-explanatory topic here- we all know that fruit and vegetables are incredibly good for us and protect us against the onset of disease and illness.

Fruit and vegetables are incredibly nutrient dense - loaded with Vitamins A, C, E, K, antioxidants, phytonutrients, dietary fibre and much more.

It is absolutely essential that you meet the daily minimum requirements of at least:

2 servings of fruit and 5 servings of vegetables.



  • Whole nuts or natural nut butters such as:

  • Almonds

  • Cashews

  • Brazil nuts

  • Walnuts

  • Peanuts

Are all high in healthy unsaturated fats (mono and polyunsaturated), protein and essential minerals such as iron and zinc.


  • Flaxseeds (preferably ground)

  • Chia seeds

  • Hemp seeds

These provide you with a plant source of Omega 3 fatty acids.

Omega 3's are an essential fat required for important functions such as memory and cognition, they also act as an anti-inflammatory agent and provide an array of many other protective factors.

Its important to consume 1 to 2 servings of these everyday on a plant-based diet to ensure you are obtaining optimal amounts of omega 3.


Whole Grains

Foods such as:

  • Rolled oats

  • Brown rice

  • Wholewheat pasta

  • Buckwheat

  • Buckwheat noodles

  • Wholemeal/wholegrain bread

  • Quinoa

Carbohydrates are your body's main and preferred energy source. They're required for the efficient and proper functioning of your muscles and brain.

Consuming carbohydrates in wholegrain form will provide you with dietary fibre, which will keep you full and slowly release glucose into the blood stream. Wholegrain are also loaded with an array of important nutrients such as B-vitamins which play an essential role in energy metabolism.


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