Staying Excited: Keeping Your Vegan Diet Fun And Delicious

A vegan diet is a plant-based diet that can bring many health benefits, including improved blood sugar control and heart health. It can also help with weight loss. However, it can be challenging to stay full and satisfied on a vegan diet, and it may be difficult to get all the necessary nutrients. Here are some tips to stay excited about a vegan diet:

- Eat larger portions of vegan food to make sure you're getting enough calories.

- Choose filling snacks like nuts, baked chickpeas, or kale chips.

- Drink plenty of water throughout the day, as dehydration can sometimes be confused with hunger.

- Take your time when eating, as it takes about 20 minutes for your body to register that it's full.

- Make sure to eat enough fiber and protein, as these nutrients are satiating and will keep you feeling full.

- Focus on whole foods that are rich in nutrients and avoid processed foods.

- Listen to your body and eat until you're about 80% full.

- Stay hydrated and drink a glass of water before eating to help determine if you're truly hungry.

- Seek support from other vegans, whether through apps, social media, or in-person groups.

Eat more, not less

One of the biggest challenges for new vegans is the feeling of constant hunger. This is because vegan diets are more nutrient-dense than calorically dense, meaning you eat many nutrient-rich plant foods but with lower amounts of calories per serving. The solution? Eat more!

Firstly, make sure you are incorporating snacks between meals. These snacks will help you meet your calorie needs and manage your hunger. Do not skip meals! Plan out your meals to ensure you are getting enough good-quality vegan meals and snacks that are rich in fibre and protein throughout the day.

Fibre keeps you feeling full, so be sure to eat fibre-rich food at all meals and snacks. For example, a baked potato is much more filling than a bag of chips because it contains more fibre and protein. Eat a protein serving with each meal to keep you feeling full. Good vegan sources of protein include beans, tofu, tempeh, nuts, quinoa, lentils, whole grains, and starchy vegetables.

Secondly, make sure your portion sizes are big enough to satisfy you. Listen to your body! Eat until you’re about 80% full, or about an 8 on a hunger scale from 1-10. Become familiar with hunger and fullness cues versus food cravings. Drink enough water throughout the day and monitor your hunger cues. Sometimes, when you feel like you need to eat something, you’re actually just thirsty.

Thirdly, take your time when eating. When you eat too quickly, your body does not have enough time to signal to your brain that you are full. Slow down your eating pace and practice mindfulness. Think about how these healing foods are nourishing your body and health.

Finally, if you are still struggling to feel full, consult a dietitian or nutritionist. They can help you create a plan to balance meals and nutrients to maintain your hunger and satisfaction.

Drink water to stay full

Staying excited about a vegan diet can be challenging, but it is achievable. One key piece of advice is to "Drink water to stay full".

Drinking water is an effective way to stay full on a vegan diet. Water makes you feel full without providing any calories. Even mild dehydration can cause hunger signals, so staying hydrated is important. Sometimes, thirst can be confused with hunger, so if you feel hungry, try drinking a glass or two of water and then re-evaluating your hunger levels.

Drinking water is a simple yet powerful tool to help manage your hunger and stay full on a vegan diet. It is a calorie-free way to promote a sense of fullness and can be easily incorporated into your daily routine. Staying hydrated will also help you feel more energized and improve your overall health.

Water is an essential component of a healthy diet, and this is especially true when following a vegan diet. By staying hydrated, you can effectively manage your hunger and maintain a sense of fullness between meals. This is a great way to stay on track and ensure you're getting adequate nutrition.

In addition to drinking water, there are other strategies to stay full on a vegan diet. Eating enough calories, including fibre and protein, and increasing portion sizes are important. It is also beneficial to take your time when eating, as it can take 20 minutes for your body to register that it is full. Choosing filling snacks and adding complex carbohydrates to your meals can also help you feel more satisfied.

By incorporating these strategies, you can effectively manage your hunger and stay excited about your vegan diet.

Eat fibre-rich foods

A vegan diet can be exciting and delicious, and eating fibre-rich foods is an important part of staying on track and feeling full. Fibre is a type of carbohydrate that is completely indigestible, but it has a lot of health benefits. It keeps your gut healthy, lowers cholesterol and blood pressure, helps manage blood sugar, and reduces the risk of Alzheimer’s disease and certain forms of cancer. It also helps you feel full for longer, which is especially important if you're feeling hungry on a vegan diet.

• Include a variety of whole, plant-based foods in your meals and snacks. This can include legumes, nuts, seeds, starchy vegetables, fruits, and vegetables.
• Choose good sources of fibre such as avocados, berries, cruciferous vegetables, oats, chia seeds, and dark chocolate.
• Opt for whole grains instead of processed grains. For example, choose brown rice over white rice, and whole grain bread instead of white bread.
• Beans are an excellent source of fibre and protein, so include them in your meals and snacks. Try making bean dips, adding them to salads, or using them in vegan burgers.
• Sneak complex carbohydrates into your meals. These include whole fruits, oats, vegetables, beans, whole grains, and even potatoes.
• Make sure your portion sizes are big enough to satisfy you. Listen to your body and eat until you’re about 80% full.
• Drink plenty of water throughout the day. Sometimes thirst can be confused with hunger, so try drinking a glass of water and then reassess how you feel.
• Take your time when eating. It can take 20 minutes for your body to register that it’s full, so slow down and practice mindfulness.

Snack throughout the day

Snacking throughout the day is a great way to stay excited about a vegan diet, as it helps you stay full and manage your hunger between meals. Here are some ideas for vegan snacks to keep you going throughout the day:

Savoury Snacks

• Hummus with vegetables, such as carrots, celery, cucumber, or radishes
• Guacamole with whole-grain crackers or homemade tortilla chips
• Roasted chickpeas with olive oil and seasonings, such as sea salt, chipotle, barbecue spice, or dill
• Rice cakes with avocado and sesame seeds
• Salsa with homemade tortilla chips
• Popcorn with nutritional yeast
• Homemade granola
• White bean dip with homemade pita chips
• Baked veggie chips, such as carrots, beets, parsnips, or sliced vegetables like courgette, sweet potato, or beetroot
• Seaweed crisps
• Japanese rice crackers
• Instant ramen soup with tofu and vegetables
• Savoury roasted chickpeas
• Baked plantain chips
• Savoury roasted edamame

Sweet Snacks

• Fruit with nut butter, such as apples or bananas with cashew, almond, or peanut butter
• Dried fruit and nuts
• Fruit and nut bars
• Peanut butter and banana bites
• Dark chocolate with dried coconut
• No-bake energy balls made with oats, nuts, seeds, nut butter, dried fruit, and maple syrup or agave
• Trail mix
• Oatmeal with fruit, nuts, or seeds
• Fruit leather
• Baked sweet treats, such as banana muffins, flapjacks, or cinnamon bites

Eat iron-rich foods

One of the challenges of a vegan diet is ensuring you are getting enough iron. Iron is a mineral that is essential for proper growth and development, and your body uses it to make haemoglobin and certain hormones. The recommended daily iron intake varies depending on your gender, age, and other factors such as pregnancy or breastfeeding. For example, in the UK, the recommended daily iron intake for non-menstruating people is 11.3 mg, while for menstruating people it is 14.8 mg.

Vegans can find non-heme iron in dried beans and legumes, dark green leafy vegetables, dried fruits, nuts and seeds, wholegrain cereals and breads, and other iron-fortified products. Here are some specific iron-rich foods to include in your diet:

Blackstrap Molasses

Blackstrap molasses is an excellent source of non-heme iron, with 7.2 mg of iron per 2 tablespoons. However, it also contains high amounts of sugar, so intake should be limited.

Lentils

Lentils come in brown, green, and red varieties and are a good source of not just iron but also potassium, fiber, and folate. One cup of cooked lentils provides 6.6 mg of iron.

Tofu and Tempeh

These soy-based products are a great source of iron and an integral part of a vegan diet. Tofu has a higher iron content, with 6.6 mg per half-cup, while one cup of tempeh provides 4.5 mg of iron.

Spinach

Spinach is an easy way to boost your iron intake, whether it's sauteed, added to smoothies, or eaten raw. One cup of cooked spinach provides 6.4 mg of iron.

Beans

Beans are an excellent source of iron, with kidney beans, soybeans, and lima beans having the highest iron content. One cup of kidney or soy beans provides around 5 mg of iron, while lima beans offer 4.5 mg.

Swiss Chard

Swiss chard is a green leafy vegetable that is rich in vitamins and minerals and can be steamed, sauteed, or eaten raw. Cooking it can help reduce its bitterness. One cup of cooked Swiss chard provides 4 mg of iron.

Other Tips for Getting Enough Iron

• Consume vitamin C-rich foods with iron-rich foods, as vitamin C can increase iron absorption.
• Avoid drinking tea or coffee with meals and for at least an hour before or after, as they can reduce iron absorption.
• Use cast iron cookware, as a small amount of iron may be transferred to the food during cooking.
• Soak, sprout, and ferment grains and legumes to improve iron absorption by lowering phytate levels.

Frequently asked questions