Vegan and Vegetarian diet
A vegan diet is composed of only plant based foods. Vegan diet the same as the diet consumed during christian fasting period. Vegan diet excludes all forms of animal products such as fish, shellfish, crustaccea: prawns and crab), dairy products , and animal by-products: gelatine and rennet) and egg in the diet .Hence, vegans do not eat any food products that come from animals.
A vegetarian die on the other hand may include some animal produce, such as diary, cheese, eggs and or fish. The difference between vegan and vegetarian diet is therefore that vegetarian diet may include some animal products.
When on vegan (orthodox fasting) diet one need to make sure that five portions of a variety of fruits and vegetables are consumed daily, whole grain variety are chosen where possible, and include beans pulses.
The diet should consist of mono and poly unsaturated fats spread in small amounts. And to stay hydrated 6-8 glasses of fluids per day should be consumed.
If children are to be fed vegan and vegetarian dies they should be provided with wide variety of foods to give them the energy and vitamin and minerals that they need to grow.
If you follow vegan and vegetarian diet during pregnancy and lactation make sure you get enough vitamins and minerals for pregnant and lactating mothers, and child to fulfil the physiological requirements.
The content of high quality protein, essential fatty acids, and minerals such as Iron, Zinc and Calcium are limited in vegan and vegetarian diet thus the diet should be complemented with carefully selected dietary components that are rich in alternative sources of protein, essential fatty acids, Iron, Zinc, and calcium.
Vegans and vegetarians also need to consider vitamin B12 which is unavailable in plant based foods