Veganism has grown at a rapid rate over the past ten years. Not only are people becoming more aware of the negative impact animal products can have on our health, but there has been a growing awareness of the ethical implications of consuming animal products too. Food items that are vegan-friendly have skyrocketed with a vast array of vegan options in most local supermarkets such as vegan burgers, sausages, cheeses, baked goods, protein powders, and ice cream. There are a variety of vegan-friendly options. It is important to choose healthy vegan options at least 90% of the time with the occasional splurge on your favourite vegan treat. When transitioning towards a vegan lifestyle you may experience some challenging moments on your journey so here are some tips for up-and-coming vegans to make the journey a little smoother.
Eating Enough Calories
When moving from animal products to more plants, people tend to naturally consume fewer calories as plants are less calorie-dense when compared to animal products. Plants are naturally lower in fat and calories than animal-based products so you can generally consume larger portions and not gain weight, particularly if you are consuming mostly whole plants (fruits, vegetables whole grains, legumes).
Vegan Meats
Vegan meats and their alternatives are very helpful when transitioning to a vegan lifestyle.
However, it’s best to limit your intake of vegan mock meats as they can be high in fats and sodium. Over time you will learn you can make many vegan recipes using basic ingredients such as lentils, mushrooms, nuts, and vegetables which are much healthier options. However, mock meats once or twice a week while you are learning to adjust is totally fine! It’s best to
compare a few products and choose the lowest saturated fat and sodium per 100g section on the pack.
Delicious Recipes
One of the keys to a successful vegan journey is to veganise your recipes or find recipes you like the taste of. Usually starting with about 8-10 recipes is great so you have some variety. This involves a little playing around with ingredients and recipes to see what works for you and your family. Aim for recipes that are not too high in sodium and added oils and include a variety of whole plant foods and you will be well on your way to being a healthy, vibrant, and confident vegan!
Focus on the Food Groups four main food groups for vegans include:
- Fruits
- Vegetables
- Wholegrains
- Legumes (incl. soy and nuts and seeds)
Aim to center your meals around these food groups to ensure a healthy, well-balanced meal. For example, a healthy breakfast could include oatmeal with soymilk, walnuts, cinnamon, and fresh fruit. Lunch might include a chickpea omelette with bell peppers, spinach, herbs, and spices, and a side of greens and avocado. Dinner could be a homemade black bean burger with a side of potatoes and brussels sprouts. All vegan, all using whole plants, and all delicious!
Supplementation for a Vegan Lifestyle
Eating a healthy, well-balanced diet is excellent for your health but vegans do need to consider some special vitamins and minerals they may need to supplement with. These include vitamin B12, vitamin D, and omega-3 fatty acids.
Vitamin B12
Vitamin B12 is made by a bacterium that blankets the earth’s surface. Contrary to popular belief, is not made by plants or animals. B12 is available in our water supply but due to sanitation, and prevention of cholera and other bacteria-borne diseases, all the B12 has been eliminated. It is easy to meet your vitamin B12 needs though with a daily supplement. Most people require about 50-250 mcg per day or one dose of 2000 mcg per week. Very easy and acts as a sort of insurance policy for safe B12 levels. This is because B12 deficiency may not show symptoms until you are already very low so
preventing this situation is a much better option. Chronic low levels of B12 can lead to extreme fatigue, pins, and needles sensation in the hands and feet, muscle cramps & weakness, and difficulty concentrating. Fortified foods, such as breakfast cereals, plant milk, and nutritional yeast, may also contain B12. Taking a supplement regularly is generally recommended to ensure adequate intake of this important vitamin.
Vitamin D
Vitamin D is a hormone that’s produced from exposure to the sun. About 1 billion people suffer from a vitamin D deficiency globally so it is certainly not a vegan-only problem. Generally, vegans can maintain the recommended intakes of vitamin D by exposing their face and arms to the sun for 5-15 minutes depending on the time of year and location, however, during the winter months when there is little sun exposure, a vitamin D supplement may be recommended. Remember, never allow your skin to burn. The recommended daily dosage for most people is 400-800 IU (or 10-20 mcg).
Omega-3
Omega-3 fatty acids are commonly known to be sourced from fish. However, fish can be heavily concentrated in mercury, microplastics, lead, and PCBs and is not the only source of healthy omega-3 fatty acids. Fish source their omega 3’s from the algae they consume from the ocean, and we can also consume marine algae from a supplement, avoiding fish and the unwanted extras and in turn, avoiding the slaughter of fish and maintaining a healthy and diverse ocean for the future of the planet. Omega-3 fatty acids can be sourced in the form of ALA such as flax meal, walnuts, and chia seeds. However, in some, the conversion rate of ALA to usable EPA and DHA can be very low so a marine algae supplement may be helpful. Usually, the recommended daily dosage is about 200-250 mg.
Conclusion
Transitioning to a vegan diet is an incredible step to take to reduce your carbon footprint, help to care for the future of our planet and align with your ethical beliefs. These tips should be a good starting point. But as with any kind of changes, if you are unsure, it is best to seek the help of a health professional, ideally a vegan knowledgeable dietitian.
About the author:
By Yvonne O’ Halloran
Registered Dietitian & Nutritionist