Vegan or vegetarian days without falling short

You can eat very well without meat. Watch your protein and, if vegan, vitamin B12.

What the evidence says

Well-planned vegetarian and vegan diets are healthful at all stages of life, according to the US Academy of Nutrition and Dietetics.

Vitamin B12

There are no reliable plant sources of B12. If you eat vegan regularly, you need a supplement or fortified foods. It is one of the few points in nutrition with solid, unanimous evidence.

Protein

Combine legumes (lentils, chickpeas, beans) with grains, and add tofu, nuts and seeds. On vegetarian days, eggs and dairy help a lot.

In the app

Turn on the "Vegan day" or "Vegetarian day" habit. If you log meals from the food list, the app tells you when the day qualifies so you can mark it with one tap.

Sources

• Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: vegetarian diets. J Acad Nutr Diet. 2016;116(12):1970-1980.

General information; not a substitute for a health professional.