Preparing Your Body For Veganism: A Guide

Preparing your body for a vegan diet requires careful planning and consideration. A vegan diet, based on plants, can be a healthy choice, offering various health benefits such as improved blood sugar control, heart health, and weight loss. However, it's important to ensure your body gets the right nutrients.

- Gradual transition: Start by gradually incorporating more vegan meals and foods into your diet. You could try having one vegan day a week, or start with vegan breakfasts and gradually add more vegan meals. This gives your body and mind time to adjust to the new diet.

- Nutrient awareness: Understand the essential nutrients your body needs and how to get them from vegan sources. For example, vitamin B12, vitamin D, iron, calcium, and omega-3 fatty acids are crucial. Fortified foods and supplements can help ensure you get enough of these nutrients.

- Variety is key: Eat a wide variety of plant-based foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds. This will help ensure you get a range of nutrients and reduce the risk of nutritional deficiencies.

- Meal planning: Plan your meals in advance to ensure you're getting a balanced mix of nutrients. This may involve trying new recipes and cuisines to keep things interesting and enjoyable.

- Supplements: Consider taking supplements, especially for vitamin B12, which is primarily found in animal products. Other supplements like omega-3s and iron may also be beneficial, but consult a healthcare professional first.

- Stay hydrated: Drink plenty of fluids, as a vegan diet high in fiber can increase fluid needs. Aim for 6 to 8 cups or glasses of water per day.

Eat a variety of plant-based foods

Eating a variety of plant-based foods is key to a healthy vegan diet. It is important to eat a wide variety of tasty plant foods to ensure you are getting all the vitamins and nutrients your body needs.

A good place to start is by eating at least five portions of fruit and vegetables every day. You can also base meals on potatoes, bread, rice, pasta, or other starchy carbohydrates, choosing wholegrain where possible. It is also important to eat beans, pulses, nuts, seeds, and other proteins.

Nuts and seeds are a great source of omega-3 fatty acids, so try to eat these every day. Opt for unsaturated oils and spreads, but only eat these in small amounts.

It is also beneficial to eat fortified foods or take supplements to ensure you are getting enough nutrients that are more difficult to obtain through a vegan diet, such as vitamin D, vitamin B12, iodine, selenium, calcium, and iron.

It is also important to drink plenty of fluids. The government recommends 6 to 8 cups or glasses of water per day.

When it comes to plant-based proteins, there are plenty of options to choose from. Tofu, tempeh, legumes, and nuts are all great choices. Quinoa, amaranth, hemp seeds, and chia seeds are also good sources of protein and contain beneficial omega-3 fatty acids.

Varying your sources of protein and vegetables throughout the day is important, as each provides different vitamins and minerals that are essential for your health.

By eating a variety of plant-based foods, you can ensure you are getting all the nutrients your body needs while enjoying the benefits of a vegan diet.

Plan meals in advance

Planning meals in advance is a great way to increase the amount of plant-based foods in your diet. It is also a good way to ensure you are getting all the vitamins and nutrients your body needs.

• Start by removing meat or dairy one day a week and go from there. You could also try changing one meal at a time, having vegan breakfasts during your first week, then adding a vegan lunch in the second week, and so on.
• Swap cow's milk for almond or soy milk, or butter for coconut oil or margarine. There are plant-based alternatives for almost every type of food, so you don't have to miss out on your favourite foods.
• Eat a wide variety of tasty plant foods. This will make planning a healthy diet that incorporates all the vitamins and nutrients you need a breeze.
• Try new foods and flavours. There are thousands of vegan recipes from all over the world, so you will encounter amazing new dishes and interesting variations on your old favourites.
• Check out specialist online vegan stores for inspiration. If you are based in the UK, there are also lists of vegan-friendly options at UK restaurant chains.
• Use online calculators to figure out how many calories you should be eating at different phases of your diet. However, remember that everybody is different, so use this as a starting point and then experiment.
• Consume a variety of vegan protein sources. Some good sources of vegan protein include lupini beans, tofu, textured vegetable protein, bean pasta, tempeh, seitan, fava beans, vital wheat gluten, hemp seeds, chickpeas, lentils, garbanzo beans, and vegan protein powder.
• Consider taking supplements. With poor planning and lack of variety, any diet can be deficient in certain nutrients. Vitamin B12, iron, vitamin D, and omega-3 supplements are worth considering.
• Include a variety of foods in your diet to help you get the micronutrients your body needs and ensure you are getting all the essential amino acids.
• Be creative! There are so many creative things you can do for vegan meals, such as lupini seitan, vegan sushi bowls, protein-rich overnight oats, and more.

Ensure you get the right nutrients

It is possible to get all the nutrients your body needs from a vegan diet, but it requires careful planning. A poorly planned vegan diet can lead to nutrient deficiencies. Here are some tips to ensure you get the right nutrients:

• Eat a variety of plant-based foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds.
• Make sure to include good sources of protein, such as tofu, tempeh, legumes, and quinoa.
• Choose fortified foods or supplements to ensure adequate intake of certain nutrients, such as vitamin B12, vitamin D, iodine, selenium, calcium, and iron.
• Eat foods rich in omega-3 fatty acids, such as walnuts, ground linseed (flaxseed) oil, and vegetable (rapeseed) oil.
• If you are pregnant or breastfeeding, pay extra attention to getting enough vitamins and minerals for your child's healthy development.
• If you are bringing up a baby or child on a vegan diet, ensure they get a wide variety of foods to provide the energy and vitamins they need for growth.
• Be mindful of your iron intake, as iron from plant-based sources is absorbed less efficiently by the body than iron from meat. Good vegan sources of iron include wholemeal bread, fortified breakfast cereals, dark green leafy vegetables, and dried fruits.

Gradually introduce vegan meals

Transitioning to a vegan diet can be challenging, but making small changes to your everyday meals is one of the easiest ways to increase the amount of plant-based foods in your diet. Here are some tips to help you gradually introduce vegan meals:

Start with one day a week

You could begin by removing meat or dairy one day a week and gradually increase the number of vegan days. This approach allows you to familiarise yourself with vegan alternatives and find options that you enjoy.

Change one meal at a time

Another strategy is to start with vegan breakfasts during your first week, then add a vegan lunch the following week, and so on. This method lets you slowly adjust your diet and explore different vegan meal options at your own pace.

Swap individual products

You can also try changing one product at a time. For example, swap cow's milk for almond or soy milk, or replace butter with coconut oil or margarine. There are plant-based alternatives for almost every type of food, so you don't have to miss out on your favourite meals.

Explore vegan recipes

There are thousands of vegan recipes from all over the world, so you can experiment with new cuisines and discover amazing new dishes. You'll be surprised by the number of meals you can easily prepare with ingredients already in your kitchen or available at your local supermarket.

Seek inspiration

Check out recipe sections, food and drink ideas, and sandwich and wrap filling ideas online. If you're on a budget, look for cheap vegan meal ideas to help you get started.

Plan your meals

Planning your meals in advance will make it easier to stick to a vegan diet. It's beneficial to plan out 5–7 days of meals to ensure you have all the ingredients, as many vegan recipes require several items.

Remember, it's not an all-or-nothing change. You can go at your own pace and find an approach that works best for you. Gradually introducing vegan meals will make the transition smoother and help you discover a variety of delicious and nutritious plant-based options.

Manage social expectations

Be proactive with friends and family

Inform your friends and family about your new vegan lifestyle and ask for their support. This way, you can avoid potential pushback and make them understand that this change is for your health.

Offer to bring a dish to get-togethers

By doing this, you can ensure that there will be something for you to eat, and you can also show others how delicious and healthy vegan food can be.

Keep cultural traditions alive with plant-based alternatives

If your family's cultural traditions revolve around food, you can still participate by creating plant-based versions of traditional dishes.

Connect with other vegans

Consider joining online communities or channels on social media platforms such as Facebook or Twitter, where you can interact with other vegans who can provide support and advice during your transition.

Be patient with yourself and celebrate your progress

Allow yourself time to learn about the various aspects of veganism and remember to acknowledge the progress you've made. Remember that going vegan is a learning curve, and it's okay if you need more time to adjust.

Remind yourself of your reasons and the benefits

Keep reminding yourself of the reasons you chose a vegan lifestyle and the benefits you've experienced since making the change. This can help you stay motivated and committed to your decision.

Seek out vegan-friendly restaurants and dishes

When dining out, look for vegan-friendly restaurants or ethnic restaurants that typically offer vegan options, such as Mexican, Thai, Middle Eastern, Ethiopian, and Indian restaurants. Scan menus ahead of time to identify vegan options, and don't be afraid to ask about vegan alternatives.

Frequently asked questions