Cutting out animal products does not automatically mean eating healthily: what you put in their place matters. The World Health Organization describes what a healthy diet means, and the principles apply easily to a vegan day. Here is the practical guide.
In short
- The foundation of a healthy diet is minimally processed or unprocessed foods low in unhealthy fats, free sugars and sodium (WHO).
- Everyone over 10 years of age should aim for at least 400 grams of fruit and vegetables a day.
- Carbohydrates should come mainly from whole grains, vegetables, fruit and pulses.
- Free sugars should be limited to less than 10% of daily energy.
What WHO says
WHO’s healthy diet fact sheet (updated January 2026) stresses that many people now eat more highly processed foods high in unhealthy fats, free sugars and salt, and too little fruit, vegetables and fibre. The basic recommendations: at least 400 g of fruit and vegetables a day for those over 10; carbohydrates coming primarily from whole grains, vegetables, fruit and pulses; free sugars under 10% of daily energy. WHO gives unprocessed maize, millet, oats, wheat and brown rice as examples of whole grains.
The Academy of Nutrition and Dietetics adds that a vegan diet can be nutritionally adequate only if it is well planned. A “vegan” product in a shop is not automatically healthy: some are highly processed.
A sample day with familiar dishes
- Morning: oat porridge with fruit and nuts.
- Lunch: vegetable or bean soup with wholemeal bread and a cabbage and carrot salad.
- Dinner: mămăligă with mushrooms and vegetables, or mashed beans with pickles.
- Between meals: a piece of fruit, a handful of sunflower or pumpkin seeds.
The 400 g target for fruit and vegetables is not hard to reach with meals like these: spread them across meals and snacks. You will find more ideas in Fasting food and the Vegan guide to Moldova.
Do not forget the key nutrients
Even a well-balanced day does not cover vitamin B12 on its own. See A vegan diet: the nutrients to watch and Health and a vegan diet.
The information in this article is for guidance only and does not replace the advice of a doctor or a nutritionist.
Sources
- WHO: Healthy diet (fact sheet, 26 January 2026)
- Academy of Nutrition and Dietetics: Vegetarian Dietary Patterns for Adults (2025)
Updated: 26 October 2026
Spotted a translation error? Please tell us via the Contact page.