Transitioning To Veganism: A Guide To Dietary Changes

Changing your diet to vegan can be daunting, but it doesn't have to be. A vegan diet, which excludes all animal products, including meat, dairy, and eggs, can be a healthy way to eat when your meals are full of fruits, vegetables, legumes, and whole grains. It's important to go at your own pace and decide on a method that works best for you. Here are some tips to help you get started:

- Educate yourself about veganism and its benefits. Learn how to nourish your body on a plant-based diet and how to tell if a product is vegan.

- Start by adding more whole grains, beans, legumes, nuts, seeds, and tofu to your diet. Familiarize yourself with their preparation, storage, and uses.

- Make vegetables the star of your meals. Veggies are packed with vitamins and minerals, keep your calories in check, and help you feel satisfied.

- Choose whole grains like brown rice and quinoa, which add iron and B vitamins to your diet.

- Discover new plant-based proteins like tofu, tempeh, lentils, and chickpeas. These foods are high in protein and typically low in unhealthy saturated fat.

- Don't assume that vegan food products are healthier. Stick to whole, nutritious foods that are naturally vegan, like carrots, hummus, and nuts.

- Focus on getting enough omega-3s, vitamin D, iron, and vitamin B12, as these nutrients may be harder to come by on a vegan diet. Consider taking supplements or including fortified foods in your diet.

- Start with one plant-based meal a day and slowly increase the number of vegan meals you eat. This will help you find plant-based meals that you enjoy and make the transition easier.

- Find replacements for the non-vegan foods you love. There are many meat and dairy alternatives that are similar in texture and taste, so you don't have to feel like you're missing out.

- Remember that going vegan is a learning curve, and it's okay to make mistakes. Don't be too hard on yourself if you slip up, just get back on track with your plant-based diet afterward.

Start with one plant-based meal a day

Starting with one plant-based meal a day is a great way to transition to a vegan diet without feeling overwhelmed. Here are some tips and suggestions to help you incorporate more plant-based meals:

Start Slow and Experiment

The idea of giving up all animal products at once can be daunting, so start small. Begin by incorporating one plant-based meal into your daily routine. This could be breakfast, lunch, or dinner, and it doesn't have to be the same meal every day. In fact, switching it up is a great way to experiment with different plant-based options and find what works best for you. This gradual approach will make the transition to veganism feel more natural and sustainable.

Meatless Mondays

Consider adopting the Meatless Monday habit. This global campaign encourages people to go meatless for a day, and it can be a great way to expand your meal variety. Joining a group activity like this can also help keep you accountable and prevent you from caving in to meat cravings. Get your friends, family, or coworkers involved for extra support and to make it a fun challenge!

Find Plant-Based Alternatives

Look for plant-based alternatives to your favourite meals. For example, if you usually have chicken nuggets, try vegan chick'n nuggets. Nowadays, there are so many tasty alternatives that mimic the texture and taste of meat. This way, you can still enjoy your favourite foods without feeling like you're missing out.

Breakfast, Lunch, and Dinner Ideas

• Breakfast: Plant-based smoothies, oatmeal, or loaded toast with avocado or chickpea spread.
• Lunch: A big leafy green salad with chickpeas, lentils, or quinoa for protein.
• Dinner: Your favourite pasta with red sauce, vegetables, vegan meat, and vegan parmesan cheese. Or try a veggie-loaded pizza with plant-based mozzarella.

Know Your Plant-Based Proteins

Protein is essential for muscle building and managing hunger. Include plant-based proteins in every meal to ensure you stay full and satisfied. Examples of plant-based proteins include tofu, tempeh, seitan, beans, nuts, and seeds. For breakfast, try a fruit smoothie with tofu or vegan protein powder. For lunch, a quinoa salad with veggies is a great option. Snack on roasted chickpeas or nuts, and for dinner, a tempeh stir-fry with protein-packed veggies.

Remember, transitioning to a vegan diet is a process, and it's important to go at your own pace. Start with one plant-based meal a day, and gradually increase from there. You'll be surprised at how easy and delicious plant-based meals can be!

Learn about veganism

Before you begin your transition to veganism, it's important to familiarise yourself with the lifestyle. Learning about the benefits of veganism and the effects of animal products on our health, the environment, and humanity can help you feel more prepared and motivated to make the change.

Start by reading ingredients lists and learning how to tell if a product is vegan. Familiarise yourself with animal-derived ingredients that may show up in unsuspecting products. Look for vegan products at your local grocery store and research vegan-friendly restaurants and stores in your area.

Seek out vegan documentaries, books, magazines, websites, blogs, forums, and people. These can offer valuable insights, support, and help you feel more confident in your transition.

Learn about the various strands of veganism and how to ensure optimal nutrition on a vegan diet.

Benefits of veganism

Veganism has been linked to several health benefits, including:

• Lower risk of cardiovascular diseases
• Lower risk of certain types of cancer, such as breast, colorectal, and prostate
• Improved digestion and microbiome diversity
• Improved liver function
• Healthier kidneys
• Reduced inflammation
• Weight loss

Veganism also has a positive impact on the environment. A plant-based diet places much less stress on the environment, and vegan and plant-based diets are associated with fewer climate-altering greenhouse gas emissions.

Optimal nutrition on a vegan diet

A well-planned vegan diet is essential to ensure you don't miss out on essential nutrients. Here are some tips to optimise your nutrition on a vegan diet:

• Eat a variety of foods: Include a variety of healthy foods in your meals, such as beans, leafy greens, fruits, vegetables, whole grains, legumes, nuts, and seeds.
• Choose whole grains: Opt for brown rice, quinoa, and other whole grains instead of refined grains like white pasta and white bread.
• Discover new plant-based proteins: Include tofu, tempeh, edamame, lentils, chickpeas, and beans in your diet. Nuts and seeds are also good sources of protein.
• Focus on fish-free omega-3s: Include flaxseed, walnuts, canola oil, and soy in your diet, as these contain omega-3 fatty acids important for eye and brain health.
• Remember vitamin D: Include fortified nondairy milks, such as soy or almond milk, and orange juice in your diet. Some mushrooms exposed to UV light are also good sources of vitamin D.
• Pump up your iron: Include iron-rich plant-based foods like beans, legumes, and leafy greens in your diet. Eat these with vitamin-C-rich foods to boost absorption.
• Ensure adequate B12 intake: Vitamin B12 is found mainly in animal foods, so vegans may need to include fortified cereals or energy bars in their diet and consider taking a supplement.

Eat a variety of foods

Eating a variety of foods is essential to maintaining a balanced and nutritious vegan diet. Here are some tips to ensure you're consuming a diverse range of foods while adhering to a vegan lifestyle:

Include Plenty of Fruits and Vegetables

Fruits and vegetables are cornerstones of a healthy vegan diet. Aim for at least five portions of a variety of fruits and vegetables each day. This can include fresh, frozen, or tinned options. Frozen and tinned options are great to have on hand to add to meals when you're short on fresh produce. Try to vary your choices as much as possible to benefit from a broader range of vitamins and minerals. For example, dark, leafy greens like spinach and kale are rich in iron and vitamin C, while citrus fruits like oranges and kiwis are packed with vitamin C and antioxidants.

Choose Fortified Dairy Alternatives

Dairy products are typically excluded in a vegan diet, but you can find fortified dairy alternatives that provide essential nutrients. Opt for soya, oat, or other plant-based drinks and yoghurts that are fortified with calcium and vitamin D. Just be mindful of the sugar and fat content, and choose lower-fat and lower-sugar options.

Include Beans, Pulses, and Other Protein Sources

Beans, pulses, and legumes are excellent sources of plant-based protein and can be incorporated into a variety of dishes. Chickpeas, lentils, black beans, and kidney beans are versatile and can be added to salads, curries, stews, and soups. Tofu and tempeh are also great alternatives that can be used in stir-fries, scrambles, and even as meat alternatives in dishes like vegan burgers.

Don't Forget Nuts and Seeds

Nuts and seeds are nutrient-dense foods that provide healthy fats, protein, and a range of vitamins and minerals. Walnuts, for example, are rich in omega-3 fatty acids, which are important for heart health. Other nuts like almonds, Brazil nuts, and cashews offer a range of benefits, from vitamin E to selenium. Just remember to consume these in moderation, as they are calorie-dense, and opt for unsalted varieties whenever possible.

Experiment with Whole Grains

Whole grains such as brown rice, quinoa, buckwheat, and amaranth offer complex carbohydrates and a range of nutrients. They are a great base for meals and can be paired with beans and vegetables to create well-rounded dishes. Additionally, whole-grain breads and pastas can be included in sandwiches, wraps, and pasta dishes to add variety to your meals.

Stay Hydrated

Lastly, remember to stay hydrated by drinking plenty of fluids. Water is the best choice, but you can also include herbal teas and fortified plant-based milk alternatives. The government recommends consuming 6 to 8 cups or glasses of fluid per day.

Choose whole grains

Whole grains are an important part of a balanced vegan diet. They are the seed portion of cereal and pseudo-cereal plants, and they have three distinct parts, each containing different nutrients. These three parts are the endosperm, the bran, and the germ. Whole grains are a good source of fibre, B vitamins, antioxidants, minerals, and protein. They can also help you feel fuller for longer.

Some examples of whole grains include:

• Corn, including popcorn
• Rice, all types including wild rice
• Wheat, including spelt, emmer, farro, kamut, durum, bulgur, cracked wheat, and wheatberries
• Oats
• Quinoa
• Amaranth
• Sorghum
• Freekeh
• Buckwheat
• Prep a batch of whole grains each week. It’s great to have leftover grains on hand to add to any recipe.
• Use whole grains as the base of a salad, such as a quinoa salad or wild rice salad.
• Try a new whole grain each month. This can be a fun way to discover new grains and recipes.
• Get baking! You can grind any of the whole grains listed above into flours and use them in different recipes and baking.
• Make a grain bowl. Add a cooked whole grain to a bowl with protein, veggies, and sauce, then enjoy!
• Enjoy a sandwich or wrap. Start with a nice whole grain bread or wrap, and build yourself a convenient lunch.

Remember, it's important to include a variety of whole grains into your diet to ensure you're getting a range of nutrients.

Find replacements for non-vegan foods

Transitioning to a vegan diet can be daunting, but there are plenty of alternatives to non-vegan foods that are both delicious and nutritious.

Meat

Meat is perhaps the most obvious food group to avoid when transitioning to a vegan diet. Luckily, there are many meat alternatives available in supermarkets and health food stores. Tofu is one of the most versatile and accessible meat replacements. It is high in protein, soaks up the flavours of your dish, and provides vitamins and minerals such as calcium, iron, and magnesium. For dishes like stir-fries, curries, and salads, opt for firm tofu. Silken tofu is better for making vegan scrambled eggs, desserts, and pasta sauces.

Another popular meat alternative is jackfruit, which can replicate the taste and texture of chicken and pork. It also makes a great vegan fish substitute and can be used to make recipes like crab cakes. Tempeh is another meat alternative that works well in stir-fries and curries. It can also be used to make a vegan bacon alternative. Seitan, made from wheat gluten, is a good soy-free meat alternative. It is commonly used to replicate chicken but can also replace sausages, ribs, and steak.

Dairy

There are many dairy-free alternatives to choose from. The most common plant-based milk alternatives are soy, oat, almond, and coconut milk, but there are dozens more, including cashew, macadamia, hemp, hazelnut, pea, rice, and even potato milk. When it comes to butter, in some cases, it is as simple as swapping dairy butter for plant-based margarine. Flora, for example, is a popular margarine that is vegan. Some brands also offer vegan butter alternatives that aim to replicate the richness of dairy butter.

Vegan cheese alternatives are also widely available. Supermarket options include brands like Violife, Sheese, and Applewood Vegan, as well as own-brand versions of cheddar, mozzarella, and parmesan substitutes. There are also small businesses creating artisanal vegan cheeses, although these tend to come with a higher price tag. It is also possible to make your own vegan cheese using cashews, almonds, macadamia nuts, or tofu.

Eggs

Eggs can be replaced in baking with a variety of vegan alternatives. Ripe bananas, chia seeds or ground flaxseeds mixed with water, unsweetened applesauce, and aquafaba (the liquid found in a tin of cooked pulses or legumes) can all be used as egg substitutes in sweet recipes. For savoury recipes that replicate scrambled eggs, omelettes, or frittatas, try products like Crack'd, Follow Your Heart, or JUST Egg.

Honey

Vegans may choose to avoid honey, as it is made by bees, which are animals. However, there are many plant-based syrups that can be used as sweeteners and honey alternatives, including maple syrup, agave, date syrup, rice syrup, and coconut nectar. There are also direct honey alternatives made by brands like Bee Approved and Plant-Based Artisan, which are vegan-friendly.

Other Animal-Derived Ingredients

Some other animal-derived ingredients to look out for include gelatin, which is often made from pork or beef, and can be replaced with pectin or agar-agar; cochineal or carmine, a red dye made from insects, which can be replaced with vegan food colouring; and shellac, a glaze or wax coating made from insects, which can be replaced with vegan wax.

Frequently asked questions