So, you've been thinking of transitioning to a plant-based diet and becoming a vegan. Well done! Getting closer to Mother Earth by excluding all animal meat and animal-sourced products from your meals has many benefits. According to The American Journal of Clinical Nutrition, vegans are thinner, have lower total and LDL cholesterol, and modestly lower blood pressure compared to vegetarians. Those following a vegetarian or vegan diet typically have a lower risk of cardiovascular disease, obesity, type 2 diabetes, and some cancers.
Meanwhile, agriculture produces a lot of greenhouse gas (GHG) emissions all over the world. A study by the World Resources Institute gives a telling example: making just one pound of lamb generates around 30 times more GHGs than a pound of lentils.
Making the switch to a vegan diet might not be easy at first, so we're here to help. Here you'll find great tips to create your very own vegan diet plan and more!
Creating a gentle, smooth transition into your vegan diet is crucial to ensuring that this can be a long-term success. Eu Yan Sang's Traditional Chinese Medicine (TCM) physician Kong Teck Chuan advises beginners to target incremental changes in the initial stages.
"Come up with a plan. Take it step-by-step instead of going to the market and buying everything you see," physician Kong says. This is especially important if you've been eating oily, greasy food all this while.
As you begin your journey as a vegan, you may struggle in dealing with cravings. "So, when we are used to oily, greasy foods, and you switch to this new diet, our body needs time to get used to the change," physician Kong explains. You need to retrain your brain to have a different response to the foods you usually crave. The adjustment may take a longer time if your previous diet contains lots of animal-derived ingredients.
"Some people may feel tired because they don't have the number of calories that they're used to. During that transition period, go slow and get enough rest," he notes, adding that the digestive system also needs time to adjust to the new way of eating.
The easiest way to start switching to a vegan diet, physician Kong recommends, is to lower – not eliminate – your meat portions while increasing fruits and vegetable servings. Also, you can opt to go vegetarian 2-3 times a week or eat vegetarian meals right until dinner time. You can also switch from a vegetarian to a vegan by progressively cutting out eggs and dairy.
Yes, cutting bacon and corndogs out of your meal plan is a must! Aside from your cravings, be mindful of your daily nutrient intake. There are many vital nutrients that you can miss if you only eat certain vegetables or plant-based meals. Protein, calcium, iron, vitamin D, vitamin B12, and omega-3 fatty acids are often cited as the essentials that could be deficient in a vegan diet. One way to keep your body strong is to make sure that you eat a wide variety of plants and vegetables, whole grains, as well as fortified foods and beverages.
Some examples of what you should add to your vegan diet plan are sesame seeds and legumes (for calcium), grapeseed or linseed oil. Additionally, chia seeds, hazelnuts, walnuts, pecans, green leafy vegetables (for omega-3), and fortified breakfast cereals for vitamins D and B12 are excellent sources. A food supplement like chlorella is also a worthwhile addition. It can help to boost your immunity, is high in fiber, and is packed with vitamins and minerals.
Vegans have consistently lower iron than vegetarians and meat-eaters. Those on a vegan diet need almost double the amount that a meat-eater needs because your body does not easily absorb plant-sourced iron. Vegan women need 32 mg/day, while vegan men need 14 mg/day. So, to ensure you are not iron deficient, eat plenty of greens, such as spinach, kale, and broccoli. A dietary supplement could be beneficial too.
According to physician Kong, foods like flax and sesame seeds, almonds, and legumes are rich plant-based sources of iron. Similarly, astragalus (huang qi) or Chinese Angelica (dang gui) are iron-rich herbs to nourish your blood and qi (vital life energy).
Healthy adults need 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound every day. Compared to the other vital nutrients, consuming sufficient protein in a vegan diet is relatively easy. Lentils, chickpeas, quinoa, and tofu are great options. Plant-based protein powders, made of soy, brown rice, and hemp, can be an option as they include essential vitamins and minerals.
There's no denying that going on a vegan diet will mean consuming a certain amount of processed foods and beverages. However, that doesn't mean buying every single meat substitute, power bar, or plant-based milk available.
Some low-quality vegan products may be just as bad as junk food with high amounts of sugar, sodium, or other additives. Always read the ingredients label before buying.
While reading labels, pay close attention to the fine print. Some vegan products may include minimal traces of animal- or insect-sourced ingredients for preservation. For strict vegans, this can make a difference when choosing products.
During the early stages of transitioning, you may feel hungry more often. Instead of eating a mountain of carbs, prepare well-balanced meals with plenty of high-fiber ingredients to help you feel full and satisfied longer.
Although vegan cafes are popular, preparing your meals at home is often healthier and more affordable. Lucky for you, there are plenty of vegan recipes you can try.
Joining a vegan community can help answer questions and provide support throughout your journey. The encouragement from like-minded people can make transitioning easier and more enjoyable.
Switching to a vegan diet is a big step. Plan your meals carefully and set achievable goals for your wellness. Start today by adding more fruits and vegetables to your meals for a healthier body!
