Following a healthy vegan diet can be difficult at the beginning of the journey. However, once you get on the right path, the vegan diet can be significantly healthier than other types of diets. Although you can get almost all the nutrients your body needs by consuming plant products, you need to eat more and know where to find micronutrients and macronutrients. The only supplements that are often recommended to vegans are those based on vitamin B12. Vitamin B12 is produced by anaerobic microorganisms found in the earth and is commonly added to feed used to feed cows, sheep, pigs or other animals processed by the food industry. In any case, it has been shown that the vegan diet is one of the healthiest of all for humans. This article offers tips on how to best organize it for good health.
Steps
Method 1 of 3: Follow a Full Nutrition
Step 1. Take Vitamin B12
Vitamin B12 promotes proper functioning of the brain and nervous system. It is therefore essential to feel good. Adults are recommended a daily dose of 2.4 micrograms. However, vitamin B12 is naturally only present in foods of animal origin. Since it is not found in plant products, vegans must integrate it into their diet by taking foods fortified with this substance. Consider the following:
- Vitamin B12 fortified breakfast cereals and oats. Read the label to make sure these products meet the recommended daily intake;
- Milk of soy, rice or in any case of vegetable origin is often fortified with B12;
- B12 supplements are very popular among vegans. Being the only vitamin that cannot be taken with products of plant origin, in some cases it is preferable to take supplements every day.
Step 2. Look for iron-rich foods
This mineral promotes proper oxygen circulation. Although it is commonly found in red meat and fish, it can also be obtained from other foods. It accompanies iron-rich foods with vitamin C, which helps the body absorb this mineral more effectively. Adults are recommended to take 8 mg of iron per day. Here's where you can find it:
- Dried fruit;
- Legumes;
- Seeds;
- Green leafy vegetables
- Whole grains.
Step 3. Eat protein-rich foods
Protein contributes to the growth of muscles, hair, nails and other important structures in the body. To stay healthy, adults need 46-56g of protein per day. Vegetable protein sources, which are many, should represent an important slice of any vegan diet. Here's what to eat:
- Black beans, red beans, chickpeas, pinto beans, lima beans, etc.
- Whole grains;
- Pumpkin, sunflower and other seeds;
- Any type of dried fruit;
- Soy-based products.
Step 4. Fill up on calcium
Essential mineral for the body, it strengthens bones and teeth. It is often associated with cow's milk, but it is possible to meet your daily requirement (which for adults amounts to 1000 mg per day) by eating the following types of fruit, vegetables, milk and cereals:
- Dark leafy vegetables like kale and kale
- Almonds;
- Cereals, soy milk, or fortified bread
- Citrus fruits such as oranges and lemons.
Step 5. Integrate foods rich in omega-3 fatty acids
These are healthy and essential fats that allow the body to perform various functions, both internal and external. They are also great for keeping the mood stable and good for the mind. Adults need 12-17 g of omega-3 fatty acids per day and can be consumed thanks to the following plant sources:
- Flax seed;
- Nuts;
- Canola oil
- Soy.
Step 6. To get iodine, consume salt and seaweed
This trace element promotes proper functioning of the thyroid. To enjoy good health, you need to take 150 mcg per day. It is commonly found in seafood, but vegans can supplement it using salt and seaweed
Step 7. Eat foods rich in zinc
This mineral is essential for generating healthy cells. Also, according to some studies, it is effective for treating the common cold. Adults need 8-11 mg of zinc per day, which is found naturally in the following foods:
- Peanuts;
- Legumes;
- Cashew nuts;
- Almonds.
Method 2 of 3: Plan Meals
Step 1. Contact a nutritionist
If you've made the decision to go vegan, it's good to talk to a professional about it. A nutritionist can explain how to meet your nutritional needs and provide helpful resources for choosing the right foods.
Children, pregnant women, and the elderly have slightly different nutritional needs than an average adult, so it is especially important for people who fall into these categories to seek advice from a nutritionist
Step 2. Create a good balance of proteins, carbohydrates and fats
Those who eat meat have no particular difficulties: just combine a source of protein, one of vegetables and one of starch, that's all. For vegans, it is important to make sure they are preparing balanced meals, containing all the nutrients the body needs. Consider for example the food pyramid proposed by the United States Department of Agriculture. Every day you should try to take:
- 170 g of grains (half of these should be whole grains, such as brown rice, quinoa or whole wheat);
- 300 g of vegetables (choose a wide variety, not just one or two types);
- 350 g of fruit (whenever you can, prefer whole fresh fruit instead of juices);
- 160 g of legumes and other sources of protein;
- Healthy fats (olive oil, grapeseed oil, oils extracted from nuts, etc.).
Step 3. Fill up on healthy foods
Many vegans continue to feel hungry after consuming the same amount of food as an omnivorous person. Meat and dairy products are highly satiating, so vegans need to eat larger portions of vegetables, legumes, and fats to feel full. You can definitely do an encore to stop feeling hunger, as long as you choose healthy foods. For example, pears are very filling, so when you're hungry try eating one.
- To increase the satiating power of vegetables, add olive oil, nuts, dried fruit, seeds, and other toppings. If you eat vegetables alone, you will hardly feel satisfied.
- Use large doses of spices to make your food taste the same rich and intense flavor as a meat, dairy or fish dish.
Step 4. Avoid vegan foods of industrial origin
Did you know that Oreos are vegan? When you do not see us from hunger, it is possible that the snacks and sweets that you usually give up willingly become irresistible. However, try to resist the temptation and don't gorge yourself on refined sugars or carbohydrates. These products are nutritionally deficient. Although they offer a temporary sense of satiety, they do not contain the nutrients your body needs.
Soy products of industrial origin are not necessarily healthy, although they are made with tofu. It is not a problem to eat tofu, seitan and other similar products from time to time, but they should not be fixed within a diet. The same goes for soy-based dairy products, such as cheese and ice cream
Step 5. Have plenty of healthy snacks available
Many vegans tend to get hungry more often than omnivorous people, so they love to have small snacks. Have plenty of small, healthy snacks on hand so you don't get to the point of feeling ravenous (otherwise you risk devouring a whole bag of gummy candies or three cups of cereal-filled almond milk). Here are some vegan snacks you can indulge in guilt-free:
- Dried fruit of any kind. Try toasting your favorite nuts in the oven with olive oil and spices. If you are craving sweet, use maple syrup and cinnamon;
- Wholemeal crackers with hummus;
- Carrot sticks or other vegetables dipped in hummus;
- Legume or rice cakes with a vegetable-based sauce;
- Baked sweet potatoes garnished with coconut oil and sea salt;
- Dark chocolate and peanut butter
- Banana ice cream (blend a banana and treat it with an ice cream maker - the result will be surprisingly delicious).
Step 6. Get a vegan cookbook to learn how to prepare delicious dishes
Being vegan, very often you will not be able to find suitable products and you will have to get to work. Unless you live in a city full of vegan options, you'll probably need to cook at home often to make sure you're eating a healthy and balanced way. There are many vegan cookbooks out there, so pick one and mark the dishes you want to try.
- Also look for vegan blogs. In addition to finding many recipes in it, you will be able to read the suggestions of other readers.
- Food from natural shops and vegan / vegetarian restaurants are also perfect for getting ideas.
Method 3 of 3: Eating Out Tricks
Step 1. Look for vegan-friendly restaurants in the area
Your city may not have specific restaurants for vegans, but you can certainly find places that offer suitable dishes for this type of diet. Before you go out, be mindful to make sure you are going to a place that allows you to eat healthy and have a nice evening.
- Avoid restaurants that specialize in steak, barbecue, and fried chicken. If your friends insist on going, you can always order a large portion of French fries and ketchup to cut the bull's head.
- Many ethnic restaurants offer vegan dishes. Try searching for menus online, then call the restaurant in advance to confirm which ingredients contain the dishes you're interested in.
Step 2. Order an outline
If you go into a restaurant you don't know at all, you should focus on the side dishes. Unless the menu offers only and exclusively products of animal origin, you will probably find tasty dishes with entirely vegetable ingredients.
- If you decide to order vegetables, be sure to request that they be cooked in oil rather than butter.
- Look for legume and rice dishes, which often contain only plant-based ingredients.
Step 3. Order a salad garnished with entirely vegan ingredients
If you have chosen a restaurant that offers tasty salads, you will have no problem. Ask if a salad can be customized to include other vegetables, legumes, sunflower seeds, pumpkin seeds, and vegan toppings. Drizzle with oil and lemon juice or vinegar, as many condiments contain ingredients of animal origin.
Step 4. Ask if it is possible to prepare a dish that suits your needs
You may be ashamed to ask for favors at first, but for a vegan, speaking openly can make a difference. Don't preclude yourself from indulging in a healthy and delicious meal. Also, remember that many restaurant owners care about meeting customer needs.
- Explain that you do not eat meat, milk or eggs and whether it is possible to prepare a dish without ingredients of animal origin.
- For example, you could eat pasta topped with garlic, olive oil and vegetables, legumes and vegetables, rice and legumes, etc.
Step 5. Eat before going to a party
As much as the organizer is aware of your lifestyle, they may try to serve you egg, dairy, or even fish based dishes. In fact, some people don't realize that vegans don't eat any animal products. With a bit of luck, the host will be attentive and offer you food in line with your needs. In any case, when in doubt, you should eat before going to the party.
Advice
- Incorporate a wide variety of fresh fruits, vegetables, nuts, seeds and oils into your diet.
- Learn to cook simple vegan meals to your liking so that you always have options available.
- Remember that this is a learning process and it is normal to make mistakes.
- Get inspired online.
- When browsing the internet, try not to get involved in discussions about this topic, as they can get angry and make you run the risk of retracing your steps.
- To gain a better understanding, watch a documentary on this topic. The most famous are "What the Health", "Forks vs. Knives", "Cowspiracy" and "Grounders".
- If you have any concerns or questions, consult a doctor or nutritionist.
