Going Vegan: A Guide To Plant-Based Dieting

A plant-based or vegan diet is a great way to improve your health, boost your energy levels, and prevent chronic diseases. The two terms are often used interchangeably, but there are some key differences. A vegan diet is devoid of all animal products and byproducts, including meat, poultry, fish, eggs, dairy, honey, and gelatin. On the other hand, a plant-based diet focuses on foods derived from plants, such as vegetables, fruits, whole grains, legumes, nuts, and seeds, but it can be more flexible.

Adopting a plant-based or vegan diet can bring numerous health benefits, including reduced risk of chronic diseases such as diabetes, heart disease, and certain types of cancer, as well as improved weight management, better immunity, and lower inflammation. It is also better for the environment, as animal-based food production contributes significantly to greenhouse gas emissions.

Making the switch to a plant-based or vegan diet can be daunting, but it is achievable with small, incremental changes. Start by making one meatless meal a day and gradually increase the number of plant-based meals. Focus on whole foods that are minimally processed and close to their natural state, such as vegetables, fruits, beans, whole grains, nuts, and seeds.

It is important to ensure you are getting adequate nutrition on a plant-based or vegan diet. While these diets can provide all the necessary protein, fats, carbohydrates, vitamins, and minerals, some people may need to take supplements, especially vitamin B12.

Plan meals around plant proteins like beans, lentils, tofu, and nuts

Planning your meals around plant proteins is a great way to ensure you're getting all the nutrients you need on a vegan or plant-based diet. Here are some tips and meal ideas to help you incorporate more plant proteins into your diet:

Beans and Legumes

Beans and legumes, such as lentils, chickpeas, and peas, are excellent sources of plant protein. They are versatile and can be used in a variety of dishes, from salads and stews to curries and soups. For example, you can make a chickpea spinach curry, a lentil and vegetable soup, or a quinoa black bean salad. Beans and legumes are also shelf-stable and can be bought dried or canned, making them convenient and budget-friendly options.

Tofu

Tofu is another great plant-based protein source, especially for vegans, as it is naturally vegan and can be used as a meat alternative in many dishes. It has a neutral flavour, so it takes on the taste of the other ingredients it's cooked with. Tofu is also a complete protein, meaning it contains all nine essential amino acids. Some tasty tofu meal ideas include BBQ tofu, kung pao tofu, and tofu curry.

Nuts and Seeds

Nuts and seeds are perfect for adding plant protein to your meals and snacks. For example, you could sprinkle chopped nuts and seeds over a salad or add them to a stir-fry or curry for some extra crunch and flavour. Some nuts and seeds, like hemp seeds, chia seeds, and peanut butter, are also complete proteins. Remember to choose natural varieties without added ingredients when possible.

Combining Plant Proteins

While some plant proteins are complete on their own, like tofu and quinoa, others can be combined to create a complete protein source. For example, rice and beans or pita and hummus are classic combinations that provide all nine essential amino acids. So, don't be afraid to get creative and experiment with different plant proteins in your meals!

Focus on healthy fats like avocado, olive oil, and nuts

Avocados, olive oil, and nuts are all sources of healthy fats that can be incorporated into a plant-based diet. These foods provide essential nutrients and offer a range of health benefits, making them valuable components of a nutritious and balanced vegan diet.

Avocados are considered a nutritional powerhouse, offering a wide range of health benefits. They are rich in monounsaturated fats, which actively improve cardiovascular health by lowering bad cholesterol levels and reducing the risk of heart disease. Additionally, avocados are a good source of fibre, aiding digestion and promoting a feeling of fullness. They also contain essential vitamins and minerals, including vitamin K, folate, potassium, and vitamin E, which has antioxidant properties. Avocados can be easily incorporated into meals, whether spread on toast, added to salads, or blended into smoothies.

Nuts are an excellent source of healthy fats, protein, and fibre, making them a great snack option. They provide sustained energy release throughout the day, helping to avoid the spikes and crashes associated with sugary snacks. Regular nut consumption has also been linked to improved cognitive function and memory due to their content of vitamin E and omega-3 fatty acids, which help protect brain cells and enhance brain function. Examples of nuts to include in your diet are almonds, walnuts, cashews, and pistachios. They can be added to breakfast cereals or yoghurt, tossed into salads, or enjoyed as a standalone snack.

Olive oil, a staple of the Mediterranean diet, is another excellent source of monounsaturated fats, which are beneficial for heart health. It helps to lower bad cholesterol levels and reduce the risk of heart disease. Olive oil also contains antioxidants, such as polyphenols, which protect the body from oxidative stress and inflammation. This versatile oil can be used for cooking, drizzled over salads, or incorporated into homemade salad dressings.

By focusing on healthy fats like avocado, olive oil, and nuts, you can boost your intake of essential nutrients, improve heart health, enhance brain function, and promote overall well-being. These foods are delicious and versatile, making it easy to incorporate them into your daily meals.

Eat whole foods, not processed vegan foods

A plant-based diet is a powerful way to improve your health, boost your energy levels, and prevent chronic diseases. It can also help you live longer, help the environment, and reduce your risk of getting sick.

A whole-food, plant-based diet is based on natural foods that are not heavily processed. This means whole, unrefined, or minimally refined ingredients that come from plants and are free of animal ingredients such as meat, milk, eggs, or honey.

• Pretend processed foods don't exist: This may sound silly, but if you can ignore all the pre-packaged options available like cereals, frozen meals, or boxed dinners, you'll be more likely to choose healthier foods. Of course, some packaged foods are acceptable, like whole grains, hummus, fruit and nut bars, ground flax or chia, salsa, nut butter, seaweed snacks, kale chips, frozen veggies, and frozen fruits. The key is to pick foods with five or fewer ingredients and avoid those with added sugar and refined grains.
• Load up on produce: Fill your diet with mostly fruits and vegetables. These foods should make up at least 75% of your diet at each and every meal.
• Emphasize nuts and seeds: Nuts and seeds are nutrient-dense sources of plant-based fats and protein. They're also loaded with omega 3 fats, iron, B vitamins, magnesium, and potassium. Be sure to consume at least half an ounce per meal and aim for at least three servings a day. The best forms include raw almonds, walnuts, ground flax, chia seeds, raw hemp seeds, raw sunflower and pumpkin seeds, and tahini or sesame seeds.
• Choose healthy carbs: Not all carbs are created equal. Instead of processed bread, cereals, pasta noodles, or cereal bars, opt for sweet potatoes, rolled oats, quinoa, millet, amaranth, sprouted grain bread, winter squash, and fruit. These are low-glycemic sources of carbohydrates that will give your body the energy it needs without the negative health effects of highly processed carbs.
• Cut out sugar: Sugar is in almost every processed food, and it makes your body crave sweets constantly. It also messes with your insulin levels, which can make you stressed and tired. Fill your body with nutrients instead, and learn to read labels to become a hawk at spotting hidden sugars.
• Utilize beans and legumes: Beans and legumes are excellent additions to meals and can help fill you up, prevent blood sugar spikes, and keep your body lean. Some of the best options include non-GMO edamame, black beans, chickpeas, lentils, red kidney beans, and pinto beans.
• Plan your meals: The key to eating a whole foods diet is to plan how you will do so. Write out several meals that sound appealing to you, then go shopping and prepare them for the week. This will help you stay on track and prevent you from making unhealthy choices.

Get calcium from tofu, tahini, and leafy greens

Calcium is a mineral that is essential for the growth and maintenance of strong bones and teeth, as well as nerve signalling, muscle contraction, and the secretion of certain hormones and enzymes. A calcium deficiency can lead to lethargy, muscle cramps, and even osteoporosis.

For vegans, it is important to find plant-based sources of calcium. Tofu, tahini, and leafy greens are great sources of calcium for those on a plant-based diet.

Tofu, a nutrient-dense food made from condensed soy milk, is high in protein and contains all the essential amino acids your body needs. It is also a good source of calcium, with each 3.5-ounce serving of firm, calcium-set tofu offering 53% of the daily value of calcium.

Tahini, a paste made from ground sesame seeds, is another excellent source of calcium. It contains 426 mg of calcium per 100 g serving. Tahini made from unhulled sesame seeds has a higher calcium content, but the calcium is in the form of calcium oxalate, which is more difficult for the body to absorb. Tahini made from hulled sesame seeds is more easily absorbed by the body.

Leafy greens such as kale, mustard greens, beet greens, and Swiss chard are also good sources of calcium. Kale, in particular, has similar calcium absorbability to milk, with an estimated 40% of calcium being absorbed from kale compared to 5% from spinach.

By including tofu, tahini, and leafy greens in your diet, you can ensure that you are getting enough calcium while following a plant-based diet.

Get vitamin B12 from nutritional yeast, cereals, and plant milk

Vitamin B12 is an essential nutrient, and deficiencies can lead to serious health issues. As vitamin B12 is mainly found in animal products, it can be challenging for vegans and vegetarians to get enough of it. However, there are some plant-based sources of vitamin B12, including nutritional yeast, cereals, and plant milk.

Nutritional Yeast

Nutritional yeast is a species of yeast grown specifically for food. It is commonly fortified with vitamin B12, making it a great source of this nutrient for vegans and vegetarians. Just two tablespoons of nutritional yeast may contain up to 733% of the daily value (DV) for vitamin B12. It is easy to add to dishes while cooking and has a rich, cheesy, nutty flavour. It can be sprinkled on popcorn, mixed into cheese sauces or mashed potatoes, or added to scrambled eggs or tofu.

Fortified Cereals

Fortified breakfast cereals can be a good source of vitamin B12, especially for those on a plant-based diet. Research shows that eating fortified cereals daily helps increase vitamin B12 levels. For example, a cup of Malt-O-Meal Raisin Bran offers up to 62% of the DV for vitamin B12.

Fortified Plant Milk

Fortified plant-based milk, such as soy milk, can also be an excellent source of vitamin B12. Soy milk, for instance, can provide up to 86% of the DV for vitamin B12 in one cup.

While it is possible for those on plant-based diets to obtain adequate amounts of vitamin B12 through these sources, it is important to note that supplementation may be necessary for some individuals. This is especially true for those who are pregnant or nursing, have intestinal conditions, or have had stomach surgery.

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