If you are thinking of transitioning to a vegan diet, you are not alone. Many people have discovered the benefits of a plant-based diet, whether for health, environmental or ethical reasons. However, cutting out meat, dairy, and eggs can leave you wondering how to eat a balanced and healthy diet. Fear not; we are here to provide nine easy tips to help you start a vegan diet on the right foot.
Make vegetables the stars of your meals
Veggie-packed meals are a great way to get vitamins and minerals. They are also high in fiber and can help you feel fuller for longer. So, focus on what you can eat rather than what you can not.
Eat a variety of foods
Eating balanced meals that include a variety of healthy foods is essential to ensure you get all the nutrients you need. Choose produce from all colors of the rainbow to get all the benefits.
Choose whole grains
Swap out refined grains, such as white pasta and bread, for whole grains, like brown rice and quinoa. Eating wholegrain foods will add iron and B vitamins to your vegan diet while keeping you fuller for longer.
Discover new plant-based proteins
Animal protein sources, like meat and cheese, are high in unhealthy saturated fat. But vegan protein sources are plentiful and include tofu, tempeh, edamame, lentils, chickpeas, beans, nuts, and seeds.
Don't assume all vegan diet food products are healthier
Processed vegan foods often contain unhealthy oils and sugars. Instead, stick to whole, nutritious foods like carrots and hummus, nuts and dried fruit, and wholegrain tortilla chips with guacamole.
Be mindful of your nutrient intake
Vegans must be aware of getting enough vitamin B12, calcium, iron, and omega-3 fatty acids. You can get these from supplements or fortified foods like plant milk, tofu, and cereal.
Find vegan diet alternatives to your favorite foods
From soy milk to plant-based meat alternatives, there's no need to miss out on your favorite foods. Many vegan substitutes are available for dairy, meat, and eggs.
Experiment with herbs and spices
Herbs and spices are a great way to flavor your meals without adding calories. They are also packed with antioxidants and anti-inflammatory properties.
Plan ahead
Batch cooking and freezing meals can be a lifesaver on busy days. Meal planning and preparation can save you time and ensure you always have healthy meals.
Final Thoughts
Following these simple tips can make starting a vegan diet easy and healthy. Remember to eat various foods, including whole grains and plant-based proteins, and be mindful of your nutrient intake. For inspiration, you can find some easy, cost-effective, quick vegan meal recipes here. With some planning and preparation, you'll be on your way to a healthier, more sustainable way of eating.