Vegan Diet: Sticking To It And Staying Motivated

Sticking to a vegan diet can be challenging, especially if you're new to it. However, with good planning and knowledge of what makes up a healthy, balanced vegan diet, you can get all the nutrients your body needs and make it a sustainable lifestyle choice. Here are some tips to help you stick to a vegan diet:

- Start slowly: If removing all animal products from your diet feels overwhelming, try a gradual approach. Start by removing one type of animal product at a time or increasing the amount of fruits and vegetables you eat at each meal.

- Vary your diet: Eat a variety of healthy foods to ensure you get all the necessary nutrients. Include fruits, vegetables, whole grains, beans, nuts, seeds, and fortified plant-based dairy alternatives.

- Focus on plant-based proteins: Animal sources of protein tend to be high in unhealthy saturated fat. Opt for tofu, tempeh, edamame, lentils, chickpeas, beans, nuts, and seeds instead.

- Choose whole grains: Swap refined grains like white pasta and bread for whole grains like brown rice and quinoa. This adds iron and B vitamins to your diet and helps you stay full longer.

- Be mindful of processed vegan foods: Vegan cookies, margarine, or mock meats are not necessarily healthier than their non-vegan counterparts. Stick to whole, nutritious foods that are naturally vegan, such as carrots, hummus, nuts, dried fruit, and whole-grain tortilla chips with guacamole.

- Supplement wisely: Consult your healthcare provider to determine if you need supplements for vitamins B12 and D, calcium, iron, or omega-3 fatty acids, which can be more difficult to obtain through a vegan diet.

- Connect with other vegans: Join online communities or find support groups to exchange recipes, share tips, and stay motivated.

- Plan your meals: Make a meal plan that fits your schedule and budget. Prepare meals on weekends to make it easier to stick to your vegan diet during the week.

Make vegetables the star of your meals

Making vegetables the star of your meals is a great way to ensure you're eating a healthy, balanced vegan diet. Here are some tips and tricks to help you achieve this:

Breakfast

Veggie-based breakfasts are a great way to start your day and ensure you're getting a good dose of nutrients. Try making an omelette packed with vegetables such as spinach, onions, mushrooms and peppers. If you're vegan, you can opt for a chickpea omelette instead. Alternatively, you could try savoury oatmeal with mushrooms and kale, or a green smoothie packed with leafy greens and fruit.

Lunch

Salads and sandwiches are a great way to load up on veggies at lunchtime. Try a large dinner salad with a variety of vegetables, grains and proteins, such as a Mediterranean-style chopped salad with farro, chickpeas and veggies, or a loaded veggie sandwich. If you're looking for something more substantial, you could try a veggie bowl, such as cauliflower rice with sweet potatoes and chickpeas, or a veggie burger with a lettuce wrap instead of a bun.

Dinner

When it comes to dinner, there are endless possibilities for making vegetables the star of the show. You can roast, bake or stir-fry an array of vegetables and serve them with grains or plant-based proteins. Try a vegetable stir-fry with tofu and rice, or a vegetable sheet pan with gnocchi, or a vegetable skillet with ravioli or gnocchi.

You can also try making vegan versions of classic dishes, such as lasagna with zucchini strips instead of pasta, or pizza with a cauliflower base. Other options include vegetable soups, such as a broccoli and spinach quinoa soup, or a curry with vegetables and plant-based proteins.

Snacks and Sides

There are also plenty of ways to incorporate more veggies into your snacks and side dishes. You can make veggie kebabs, cauliflower rice, or add veggies to sauces and dressings, such as pesto or hummus.

Creative Ways to Eat More Veggies

In addition to the above suggestions, here are some creative ways to make vegetables the star of your meals:

• Use veggies as a bun for sandwiches or burgers, such as portobello mushroom caps or sliced sweet potatoes
• Make veggie noodles with a spiralizer and use them in place of pasta
• Use cauliflower to make a pizza crust
• Stuff vegetables such as bell peppers, eggplants or mushrooms with grains, beans and seasonings
• Add veggies to sauces and dressings, such as marinara sauce or pesto

Eat a variety of foods

Eating a variety of foods is key to a healthy vegan diet. A well-rounded diet will ensure you get all the nutrients you need and don't miss out on anything.

Firstly, it's important to eat a variety of fruits and vegetables. Aim for at least five portions of a variety of fruit and vegetables every day. Choose produce from all colours of the rainbow to get all the benefits. For example, red tomatoes contain lycopene, which is heart-healthy, while orange sweet potatoes are rich in vitamin A, which is good for eye health. Leafy greens such as spinach, kale, and watercress are particularly high in iron and calcium.

Secondly, make sure to include whole grains in your diet. Good options include brown rice, quinoa, oatmeal, and whole-grain bread. Swapping out refined grains, such as white pasta and white bread, for whole grains will add iron and B vitamins to your diet.

Thirdly, discover new plant-based proteins. Good sources of vegan protein include tofu, tempeh, edamame (soybeans), lentils, chickpeas, beans, nuts, and seeds. For example, women could meet their daily protein quota with 1/2 cup of dry oatmeal (5 grams of protein), 2 tablespoons of peanut butter (8 grams), 1/2 cup of chickpeas (5 grams), and 1 cup of cooked quinoa (8 grams).

Finally, don't forget to include healthy fats in your diet. Nuts and seeds, such as walnuts, flaxseeds, and chia seeds, are rich in omega-3 fatty acids, which are important for heart health. Avocados and olives are high-fat fruits that can also be included.

By including a variety of fruits, vegetables, whole grains, plant-based proteins, and healthy fats in your diet, you'll be well on your way to a healthy and nutritious vegan diet.

Choose whole grains

Whole grains are an important part of a vegan diet. They are a good source of fibre, B vitamins, antioxidants, and minerals. They can also help you feel full for longer, and are a great way to get more nutrients into your diet.

Whole grains are the seed portion of cereal and pseudo-cereal plants. They have three distinct parts, each containing different nutrients. These are the endosperm, the bran, and the germ. If a grain is rolled, cracked, crushed, or cooked, it is still considered a whole grain as long as all three parts are present.

Some examples of whole grains include:

• Corn, including popcorn
• Rice, including wild rice
• Wheat, including spelt, emmer, farro, kamut, durum, bulgur, and cracked wheat
• Oats
• Quinoa
• Amaranth
• Sorghum
• Freekeh
• Prepare a batch of whole grains each week to have on hand for recipes
• Use whole grains as the base of a salad
• Try a new whole grain each month
• Grind whole grains into flour to use in baking
• Make a grain bowl with a cooked whole grain, protein, vegetables, and a sauce
• Enjoy a sandwich or wrap with a whole grain bread or wrap

Remember to always speak with a doctor before making any significant changes to your diet.

Discover new plant-based proteins

Tofu, tempeh, and edamame

Soy-based products like tofu, tempeh, and edamame are excellent sources of plant-based protein. Tofu, made from condensed soy milk, is versatile and takes on the flavour of the foods it is cooked with. A 3-ounce serving of tofu provides 8 grams of protein. Tempeh is made from fermented soybeans and has a chewier texture than tofu. It provides 11 grams of protein per 3-ounce serving. Edamame are whole, immature soybeans with a slightly sweet and grassy flavour. They can be enjoyed as a snack or added to salads, soups, or grain bowls. A half-cup serving provides 8 grams of protein.

Lentils

Lentils are a great source of protein and can be easily added to meals like stews, curries, salads, or rice. They provide 8.84 grams of protein per half-cup serving.

Chickpeas

Chickpeas are another versatile legume that can be eaten hot or cold. They can be added to stews, curries, or roasted in the oven. A half-cup serving of cooked chickpeas provides around 7.25 grams of protein. Hummus, made from chickpea paste, is also a healthy, protein-rich alternative to butter or other spreads.

Nuts and seeds

Nuts and seeds are naturally rich in protein and can be enjoyed on their own or added to dishes like smoothies, salads, oatmeal, or homemade veggie burgers. Hemp seeds, pumpkin seeds, and sunflower seeds are particularly good sources of plant-based protein. A small, 1-ounce serving of various nuts and seeds offers roughly 4–9 grams of protein.

Grains

Grains like quinoa, amaranth, buckwheat, and spelt are excellent sources of plant-based protein. Quinoa, for example, provides 8 grams of protein per cooked cup. These grains can be used as a base for meals, added to salads or soups, or incorporated into homemade veggie burgers.

High-protein fruits and vegetables

While all fruits and vegetables contain small amounts of protein, some contain more than others. Good sources of plant-based protein include broccoli, sweet potatoes, artichokes, spinach, bananas, blackberries, and guava. Guava, in particular, is rich in protein, providing 4.5 grams per cup.

Focus on fish-free omega-3s

Omega-3 fatty acids are essential fats that provide many health benefits. They are integral to cellular function and help form signalling molecules called eicosanoids, which play a vital role in the cardiovascular, respiratory, immune, and endocrine systems. Omega-3s are also important for brain development, functioning, and aging.

A vegan diet can be a great source of omega-3s. While fish is often associated with omega-3s, plant foods typically contain alpha-linolenic acid (ALA), one of the three main types of omega-3 fatty acids. ALA is not as active in the body and must be converted into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) to bestow the same health benefits.

Chia Seeds

Chia seeds are a great plant-based source of ALA omega-3 fatty acids. They are also high in fibre and protein. Just one ounce (28 grams) of chia seeds far exceeds the daily recommended intake of omega-3 fatty acids, delivering a whopping 5,000 mg. You can easily add chia seeds to your diet by sprinkling them on top of salads, yogurts, or smoothies. They can also be used as a vegan substitute for eggs by combining one tablespoon of ground chia seeds with three tablespoons of water.

Algal Oil

Derived from algae, algal oil is one of the few vegan sources of both EPA and DHA. Studies have found that it is comparable to seafood in terms of its nutritional availability of EPA and DHA. Algal oil supplements are typically available in softgel form, providing 400-500 mg of combined DHA and EPA. The liquid form can also be added to drinks or smoothies for a dose of healthy fats.

Hemp Seeds

Hemp seeds are another excellent source of omega-3s, containing about 30% oil. They also provide protein, magnesium, iron, and zinc. Three tablespoons (30 grams) of hemp seeds contain approximately 2,600 mg of ALA. Sprinkle them on top of yogurt or mix them into a smoothie to boost your omega-3 intake. You can also make homemade hemp seed granola bars, combining hemp seeds with other healthy ingredients such as flaxseeds.

Walnuts

Walnuts are loaded with healthy fats and ALA omega-3 fatty acids, with about 65% fat by weight. They are also associated with improvements in cognitive performance and memory. Just one ounce (28 grams) of walnuts can fulfill an entire day's requirements of omega-3 fatty acids, providing 2,570 mg. Add them to your homemade granola or cereal, sprinkle them on top of yogurt, or simply snack on a handful.

Flaxseed

Flaxseed is a nutritional powerhouse, providing fibre, protein, magnesium, and manganese. It is also an excellent source of omega-3s, with one tablespoon (10 grams) of whole flaxseed containing 2,350 mg of ALA, surpassing the daily recommended amount. Flaxseed is easy to incorporate into your diet, such as by adding it to cereal, oatmeal, soups, or salads. It can also be used as an egg substitute in baked goods.

Perilla Oil

Derived from perilla seeds, perilla oil is often used in Korean cuisine as a condiment and cooking oil. It is a good source of omega-3 fatty acids, with ALA making up an estimated 64% of this seed oil. Each tablespoon (14 grams) contains nearly 9,000 mg of ALA. To maximize its health benefits, use perilla oil as a flavour enhancer or dressing rather than a cooking oil, as heating oils high in polyunsaturated fats can form harmful free radicals. Perilla oil is also available in capsule form for a convenient way to increase your omega-3 intake.

Frequently asked questions