Leena Watts
A vegan diet can be a great way to improve your physical and mental health, boost your mood, and increase your energy levels. It can also be a more affordable way to eat. However, it is important to ensure you are consuming a balanced and varied diet to ensure you are getting all the nutrients you need.
This paragraph will explore the benefits of a vegan diet and provide an overview of how to ensure you are getting the right nutrients to feel your best.
Characteristics of feeling great on a vegan diet
| Characteristics | Values |
|---|---|
| Eat whole foods | Whole grains, fruits, vegetables, beans, legumes, nuts, seeds, starchy vegetables, lentils |
| Avoid processed foods | Vegan meat substitutes, fast food |
| Eat fibre-rich foods | Baked potatoes, oats, flax, chia, beans, pulses, leafy greens, dried fruit, wholemeal bread, broccoli, cabbage, tahini, brown and white bread, raisins, prunes, figs, dried apricots |
| Eat protein-rich foods | Beans, tofu, tempeh, nuts, quinoa, lentils, whole grains, starchy vegetables, legumes |
| Eat good fats | Avocados, nuts, seeds, flaxseeds, chia seeds |
| Stay hydrated | Water, non-dairy milk |
| Take supplements | Vitamin D, vitamin B12, iodine, selenium, calcium, iron |
| Eat calcium-rich foods | Green leafy vegetables, fortified unsweetened soya/pea/oat drinks, sesame seeds and tahini, brown and white bread, dried fruit |
| Eat vitamin D-rich foods | Fortified fat spreads, breakfast cereals, fortified unsweetened soya drinks |
| Eat iron-rich foods | Wholemeal bread, fortified breakfast cereals, dark green leafy vegetables, dried fruit |
| Eat vitamin B12-rich foods | Fortified breakfast cereals, fortified unsweetened soya drinks, yeast extract |
| Eat omega-3 fatty acids | Walnuts, ground linseed (flaxseed) oil, vegetable (rapeseed) oil |
What You'll Learn
Eat whole foods, not processed
Eating whole foods is an important part of a healthy vegan diet. Whole foods are rich in nutrients and can help you feel full and satisfied. They are also less likely to be overeaten, as they are more nutrient-dense than calorically dense.
When it comes to a vegan diet, it's best to focus on consuming a variety of whole grains, fruits, vegetables, beans, legumes, nuts, seeds, starchy vegetables, and lentils. These foods are packed with essential nutrients, including protein, fibre, and healthy fats, which are important for keeping you energised and satiated.
Processed foods, on the other hand, tend to be high in calories, sugar, and sodium. While it may be convenient to opt for vegan meat substitutes or processed plant-based meals, these options are often loaded with unhealthy ingredients. They may provide a quick fix, but they won't leave you feeling as nourished or energised as whole foods.
To ensure you're getting the most out of your vegan diet, try to incorporate a variety of whole foods into your meals. For example, top a potato with avocado, non-starchy vegetables, and nuts or seeds for a balanced and nutritious meal. Snack on whole foods like nuts, roasted chickpeas, or celery with hummus instead of processed vegan snacks.
By choosing whole foods over processed options, you'll not only improve your physical health but also your mental well-being. Research suggests that a vegan diet rich in whole foods can enhance your mood and mental cognition. So, make the effort to incorporate a variety of whole foods into your diet and your body and mind will thank you.
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Consume more fibre
Consuming more fibre is essential for feeling great on a vegan diet. Fibre is key to feeling full and satisfied, and it also offers a wide range of health benefits.
First, it is important to understand the difference between insoluble and soluble fibre. Insoluble fibre does not dissolve in water and helps promote regularity and prevent constipation. Good sources of insoluble fibre include whole grains, nuts, seeds, and legumes. Soluble fibre, on the other hand, dissolves in water to form a gel-like substance. It helps lower cholesterol and stabilise blood sugar levels. Soluble fibre can be found in oats, beans, and fruits such as apples and oranges.
To increase your fibre intake, start by incorporating more whole foods into your diet. Whole foods are rich in nutrients and fibre, and they help you feel full and satisfied. Focus on eating whole grains, fruits, vegetables, beans, legumes, nuts, and seeds. For example, a baked potato with its skin on is a great source of fibre and will keep you feeling full longer than a bag of chips.
In addition to whole foods, you can also consume more fibre by adding flax seeds and chia seeds to your diet. These seeds are rich in soluble fibre and can be easily added to meals or used as a topping. Another way to increase your fibre intake is to eat more pulses, such as chickpeas, black beans, and lentils. These foods are high in protein and fibre, which help keep you feeling satiated for longer periods.
Finally, remember to drink plenty of fluids. When mixed with liquids, fibre-rich foods tend to expand and provide volume, helping you feel full. Water is the best option, but you can also choose unsweetened non-dairy milk as a source of liquid.
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Snack between meals
Snacking between meals is a great way to stay full on a vegan diet. Because vegan diets are more nutrient-dense than calorically dense, it is normal to feel hungry more frequently than non-vegans. To combat this, you should eat more!
There are plenty of vegan-friendly snacks that will keep you full and satisfied. Opt for whole foods like nuts, roasted chickpeas, whole-grain toast with almond butter, or celery with hummus, instead of processed vegan junk food.
Nuts are a great option, as they are high in good fats, which take longer to digest, making you feel fuller for longer. Other foods that are high in good fats include seeds, avocado, flaxseeds, and chia seeds.
If you're looking for something more substantial, try a baked potato. A baked potato is much more filling than a bag of chips because it contains more fibre and protein. You can top a potato with avocado, non-starchy vegetables, and nuts or seeds for a balanced and filling snack.
Other high-fibre foods that will help keep you full include fruits, vegetables, oats, flax, and chia. Beans are also a great option, as they contain protein, complex carbohydrates, and fibre.
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Drink more water
Drinking more water is essential for anyone, but especially for those on a vegan diet. Here are some reasons why drinking enough water is crucial and how it can help you feel great on a vegan diet:
Firstly, staying hydrated is vital for maintaining good health. Water plays a crucial role in digestion, nutrient absorption, and transporting nutrients to your body's cells. It also helps regulate body temperature and supports various bodily functions, such as detoxification and waste removal.
Secondly, a vegan diet tends to be high in fibre, which is fantastic for digestive health and preventing constipation. However, fibre absorbs water, so it is essential to increase your water intake to compensate. By drinking more water, you'll ensure that your body can effectively utilise the fibre in your diet, promoting healthy digestion and preventing issues like bloating or constipation.
Additionally, water can help you feel fuller for longer. Sometimes, people confuse thirst for hunger, leading to unnecessary snacking or overeating. By staying properly hydrated, you can better manage your appetite and avoid consuming extra calories. Drinking a glass or two of water before meals can help you feel more satisfied and prevent overeating.
Drinking enough water can also boost your energy levels and enhance your mood. Proper hydration ensures that your brain and body function optimally. Dehydration can lead to feelings of fatigue, difficulty concentrating, and irritability. So, staying hydrated will help you feel more energised and improve your overall mood and mental clarity.
Lastly, water is essential for detoxification. A vegan diet is often associated with improved detoxification due to the high intake of plant-based foods containing antioxidants and other beneficial compounds. By drinking enough water, you support your body's natural detoxification processes, helping to flush out toxins and promoting overall health.
In conclusion, drinking more water is a simple yet powerful way to enhance your health and well-being, especially when coupled with a vegan diet. It will help your body function at its best, improve digestion, boost energy levels, and promote a positive mood. So, remember to drink up and enjoy the benefits of optimal hydration on your vegan journey!
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Get enough vitamins and minerals
A vegan diet can be highly nutritious, but it is important to ensure you are getting enough vitamins and minerals. A well-planned vegan diet can provide all the nutrients your body needs, but there are some key vitamins and minerals to be aware of.
Vitamin B12 is essential for maintaining a healthy nervous system and healthy blood. It is mostly found in animal products, so vegans may need to supplement this vitamin. Sources of vitamin B12 for vegans include fortified breakfast cereals and unsweetened soya drinks, as well as yeast extracts like Marmite.
Vitamin D is another important nutrient, which helps regulate calcium and phosphate levels in the body, keeping bones, teeth and muscles healthy. Sun exposure is a good way for vegans to get vitamin D, and it can also be found in fortified foods like fat spreads, breakfast cereals and soya drinks. During autumn and winter, it is recommended that everyone, including vegans, takes a vitamin D supplement.
Iron is also crucial, as it is essential for the production of red blood cells. Good vegan sources of iron include wholemeal bread and flour, fortified breakfast cereals, dark leafy greens, and dried fruits like apricots and prunes.
Calcium is important for maintaining healthy bones and teeth. Non-vegans get most of their calcium from dairy, but vegans can get it from green leafy vegetables like broccoli and cabbage, fortified unsweetened soya, pea and oat drinks, sesame seeds and tahini, and dried fruit.
Omega-3 fatty acids are important for maintaining a healthy heart. While the best sources are oily fish, vegans can get omega-3s from ground linseed (flaxseed) oil and rapeseed oil.
In addition to these specific vitamins and minerals, it is important to eat a varied and balanced vegan diet, including plenty of fruits and vegetables, beans, pulses, nuts and seeds, and fortified dairy alternatives.
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Frequently asked questions
It is important to eat whole and minimally processed plant-based foods. Consuming a combination of protein, complex carbohydrates, and fibre will help keep you full. Tofu, legumes, nuts, seeds, beans, pulses, and starchy vegetables are good sources of protein.
Eating a varied and balanced vegan diet that includes fortified foods and supplements will ensure you get the right nutrients. It is important to eat at least five portions of fruit and vegetables every day. You should also eat fortified dairy alternatives, beans, pulses, and other proteins.
Research shows that you will likely feel happier and have more energy. You may also experience improved digestion, reduced inflammation, and enhanced mood and mental cognition.
