For many generations and for various reasons people were eating meat & dairy products. That doesn’t mean that meat & dairy products are good for human health. There are probably up-sides to eating meat & dairy products (not so much from the moral point of view) but there are many down-sides to it as well.
In any case, when assuming vegetarians or vegans’ diet, some proteins, nutrients and even vitamins that comes with eating animal-based foods may be missing. When avoiding animal-based foods, it is important to try and balance the diet with substitutes and supplements.
Most people, in the rich parts of the world, eat too much. Many times, it is more of a habit than a need to eat the types and the amounts of foods eaten.
A suggested diet for vegans
First ingestion (morning) – liquids. Lukewarm water or tea.
Second ingestion (morning) – fruits. these are easy to digest allowing a gradual start for the digesting system.
Third ingestion (late morning) – some sort of muesli rich in various oats, seeds and nuts. Either with water or some sort of milk-substitute or my Muesli breakfast.
Forth ingestion (middle of the day) light carbohydrates such as: bread with some sort of spreading. This meal can be avoided when not being physically active.
Fifth ingestion (afternoon) – fruit.
Sixth ingestion (late afternoon) rice / potatoes / sweet potatoes pasta + lentils / beans / peas + BIG vegetable salad.
Seventh ingestion (early evening) dessert dates + nuts.
Eighth ingestion (evening) – liquids. Lukewarm water or tea.
The separation of drinking liquids and eating foods, may contribute to better digestion.
Every day the body is using water in different ways: chemical processes, for cleaning, eliminating and for cooling. It is important to supply the body with enough liquids for all these processes. Especially in warmer climates, adjustments are needed, by in-taking more liquids, besides the morning and evening drinking.