If you are thinking about going vegan, you might be wondering how to get started. This article will provide the basics.
The vegan diet, which is a diet free of animal products, has become more popular in recent years and offers potential benefits both for health and the environment, as well as animal welfare.
What is the Vegan Diet?
The vegan diet does not include any animal products. That means no meat, dairy, or eggs. Many vegans do not consume honey either due to the practices used that are thought to harm bee health. It can sometimes be tricky to know whether certain foods are vegan. Bagels are another example, and this post helps you better understand whether bagels are vegan.
Consuming a plant-based diet has potential health benefits, as plant-based foods are rich in vitamins and minerals, heart-healthy fat, and fiber. Plant-based diets are linked to loads of health benefits, like lowering the risk of heart disease, type 2 diabetes, and obesity. They’re packed with fiber, vitamins, and antioxidants that boost overall wellness. Including more plant-based foods in your diet can make a real difference in your health.
For more details, check out the study.
A vegan diet may also benefit the environment, as animal-source foods generally require more resources to produce. Much of agricultural land is used for livestock rearing, so eliminating meat and consuming less meat may have a positive environmental impact.
The vegan diet also takes into account animal welfare. Mistreatment of animals on factory farms is one reason vegans cite for deciding not to consume animal products, among others. If you’re interested in starting your own plant-based diet, check out this guide on How to Start a Plant-Based Diet, which offers practical tips for beginners.
Common Difficulties When Transitioning to a Vegan Lifestyle
A vegan lifestyle can be hard to adopt. It’s tough to adjust to a diet without animal products.
Common difficulties include:
- Identifying hidden non-vegan ingredients.
- Finding vegan alternatives for favorite foods.
- Managing social situations with lots of non-vegan food.
Beginners often struggle to create a well-balanced diet and make sure they’re getting all the nutrients they need, especially after cutting out meat and dairy.
To make this transition smoother, why not check out your local grocery store or stores for some tasty plant-based foods? It might be helpful to keep a variety of items on hand, like nutritional yeast, vegan cheese, and vegan protein powder, to add some flair to your meals. If you want extra guidance, chatting with a nutritionist who knows about plant-based eating is also helpful. These will all help you stay on the right path to a healthier lifestyle.
Make Sure Your Vegan Food is Nutritionally Complete
There are several nutrients of particular concern when going vegan, and it’s important to know how to get enough. A vegan diet can potentially be nutrient-poor if you do not consume foods in all of the food groups and rely on a lot of processed snack-type foods.
Some nutrients are not as readily absorbed when coming from plant-based vs. animal-based foods, and it’s important to be aware of the recommendations for intake. For a deeper look into the science of eating vegan and how it can impact your overall health, you can explore Behind the Science of Eating Vegan.
It’s generally easy to get enough calories on a vegan diet by including a mix of high- and low-calorie foods. Plenty of vegan foods contain a good deal of calories, particularly those that are high in fat. Examples are nuts, dried fruit, and sesame seeds. This post provides a list of high-calorie vegan foods.
Iron
While many vegan foods contain iron, the iron in plant-source foods is not as easily absorbed compared to eating meat or animal-sourced foods. Thus, the recommendations for iron intake for vegans are almost twice as high as those for people who eat meat. It’s important to include foods such as beans, tofu, grains, and vegetables like spinach to be sure you are getting the right amount.
Calcium
As dairy is one of the main sources of calcium in the American diet, vegans need to find alternatives to cow’s milk. Some ideas are fortified plant-based milk, such as soy or almond milk, as well as leafy greens like collard greens. There are lots of other types of plant-based milk as well, such as oat and macadamia. It’s important to read labels carefully, as not all are fortified with calcium. The calorie content also varies quite a bit. Sesame seeds and dried fruit are also sources of calcium.
Vitamin B12
Vitamin B12 is found in animal products. Vegans can get B12 by consuming nutritional yeast, fortified foods like breakfast cereals, and plant-based milk. You can also consider taking a supplement.
Protein
There are only a few vegan sources of protein that are considered “complete proteins,” which means that they contain all of the essential amino acids. Soy is one example, and vegans have lots of options when it comes to soy products, including tofu, tempeh, and edamame. Vegans need to be sure to get protein from different sources to be sure they are consuming all of the essential amino acids. Beans and rice are examples of dishes that contain all of these.
Omega-3 fatty acids
Fish and fish oil are commonly consumed as a source of omega-3 fat and are not included in the vegan diet. Vegans can make sure they get enough by consuming walnuts, flaxseed oil, tofu, and chia seeds.
Track Your Nutrients with a Vegan Macro Calculator
Eating a balanced diet while following a vegan lifestyle can be simple and enjoyable when you have the right tools at your fingertips! Using a vegan nutrient calculator or macro calculator does make a big difference. These handy tools help you keep track of important nutrients like protein, healthy fats, and whole grains. Just by entering your daily meals, you’ll easily make sure you’re getting all the necessary nutrients your body needs. Enjoy exploring your options and finding what works best for you!
One helpful tool is the Pretty Vegan Fit Macro Calculator, which is specifically designed for vegans. It allows you to customize your dietary goals, ensuring your vegan diet is nutritionally complete.
How to Use a Vegan Macro Calculator:
- Input Your Meals: Add foods like brown rice, canned beans, chia seeds, and nut milks into the calculator to see if you’re reaching your daily goals.
- Adjust Portions: Modify your meal portions or add vegan protein powders if you’re falling short on protein or other key nutrients.
- Get Personalized Tips: Receive suggestions for vegan recipes and plant-based meals to help you stay on track with your plant-based nutrition goals.
A vegan calculator helps you to make sure your vegan diet is complete. It will help you avoid pitfalls like relying on processed vegan foods or missing essential nutrients. It’s a great tool for anyone on their vegan journey looking to optimize their diet for better gut health, improved heart health, and overall wellness.
Get Started with a Vegan Diet
It’s important to be sure your diet will be acceptable for you in terms of taste and culture. Start by taking a look at what you usually eat and consider where you might be able to make substitutions to start consuming more plant-based foods.
For example, if you eat tacos, you can consider substituting meat with a plant-based alternative. I have had some really tasty tacos that were entirely plant-based and involved seitan rather than chicken or beef. To further make your tacos plant-based, you could explore different options for vegan cheese and see how you like the taste.
You’ll want to make a plan for your meals based on your preferences and make a shopping list. This will help you to be intentional about your choices in the supermarket. For more tips on boosting your energy and staying healthy on a vegan diet, check out the Top 5 Nutrition Tips to Give Yourself More Energy.
Your Vegan Shopping List
This list will give you some ideas of foods to purchase in each of the food groups. As vegans do not consume dairy, some vegan alternatives will be listed in this group.
Fruit
- Raspberries
- Cantaloupe
- Pears
Vegetables
- Spinach
- Green peas
- Broccoli
- Bell pepper
Grains
- Quinoa
- Brown rice
- Whole-grain bread
Protein
- Beans
- Tofu
- Seitan
- Tempeh
Dairy
- Soy milk
- Almond milk
- Soy yogurt
Expand Nutritional Advice with Specific Vegan Recipes
Here’s a friendly meal plan to help support you as you start your vegan journey. These vegan meals include delicious plant-based meals that will help you enjoy balanced nutrition.
- Breakfast: Oat milk smoothie with chia seeds, nut butter, and a handful of hemp seeds for an omega-3 boost.
- Lunch: Quinoa salad with green beans, roasted chickpeas, and a vegan alternative dressing using nutritional yeast.
- Dinner: Vegan burgers with whole grains, topped with vegan cheese, and served with a side of steamed broccoli.
These balanced meals make sure you’re getting the good stuff like protein, iron, and omega-3s so you can eat well while trying out vegan food.
Final Thoughts
If you are going to go vegan, it’s important to plan your diet carefully to be sure you’re getting all the nutrients you need. A vegan diet can be nutritionally complete, but it can also be lacking in nutrients if you choose a diet mainly made up of nutrient-poor processed foods such as candy or chips. When shopping, it’s good to make a list and make sure you purchase foods from all the food groups.
About the Author of Veganism for Beginners
Jinan Banna, PhD, RD, is a registered dietitian and professor of nutrition. She helps working women to lose weight so that they can feel confident and energetic and enjoy food without dieting. She offers free information on weight loss and plant-based eating on her blog, as well as individual and group nutrition coaching.
FAQs
How can I ensure I’m getting enough protein on a vegan diet?
Include vegan foods like tofu, seitan, canned beans, and vegan protein powders. Combining plant foods such as brown rice and chickpea flour helps meet your protein needs.
What are the best sources of calcium on a vegan diet?
Opt for plant-based milk like soy milk, oat milk, and almond milk, as well as chia seeds and leafy greens like broccoli.
How can I boost iron absorption from plant-based foods?
Pair iron-rich plant foods like spinach and kidney beans with vitamin C sources, such as bell peppers or oranges, to enhance absorption.
What are good vegan sources of omega-3 fatty acids?
Include flax seeds, chia seeds, walnuts, and hemp seeds in your diet for omega-3 fatty acids.
How can I avoid processed vegan foods?
Focus on healthy whole foods like whole grains, fresh vegetables, and nut butters, and limit vegan junk food and packaged vegan foods.
What are some vegan alternatives to dairy?
Use nut milks like almond milk, soy milk, or rice milk, and explore vegan cheese made from nuts or soy.
Are there vegan options when eating out?
Yes, many vegan restaurants offer vegan burgers, vegan cheese, and other vegan alternatives. Apps like HappyCow can help you find vegan options nearby.
How do I ensure I’m getting enough vitamin B12?
Include fortified nutritional yeast, plant-based milk, and cereals, or consider a B12 supplement.
What should I avoid in order to have a healthier vegan lifestyle?
Minimize processed foods, vegan junk food, and processed vegan foods like vegan burgers high in additives. Opt for a balanced diet with whole foods.
How can I maintain gut health on a vegan diet?
Eat a variety of whole foods, including canned beans and fermented options like sauerkraut, while avoiding excess processed junk food.
About the Author
Jinan Banna, PhD, RD, is a registered dietitian and professor of nutrition. She helps working women to lose weight so that they can feel confident and energetic and enjoy food without dieting. She offers free information on weight loss and plant-based eating on her blog, as well as individual and group nutrition coaching.