Adopting a vegan lifestyle can be both healthy and sustainable if done thoughtfully, according to Ritika Samaddar, Regional Head of Dietetics at Max Healthcare, Delhi. Samaddar recommends building a balanced vegan plate with half fruits and vegetables, a quarter of healthy proteins such as legumes, and a quarter of whole grains like brown rice and millets, complemented by nuts—particularly California almonds—for essential nutrients.
Almonds, she notes, are a powerhouse of nutrition, providing 18.4 grams of protein per 100 grams along with fiber, vitamin E, magnesium, and potassium. A daily handful of almonds supports muscle repair, satiety, and overall health. Samaddar also advises incorporating leafy greens for calcium and iron, and pairing iron-rich foods with vitamin C sources to boost absorption.
Vegans should also ensure intake of vitamin B12, vitamin D, and calcium through fortified foods or supplements while avoiding extreme diets. Gradual adaptation and variety are key to maintaining a sustainable and enjoyable vegan lifestyle. The vegan trend is gradually picking up pace. Local markets report increasing demand for plant-based staples like legumes, tofu, fortified almond milk, and imported California almonds, reflecting growing awareness among city residents about health and nutrition-conscious eating.