A vegan diet seems like a huge challenge. But it’s actually easy to start cutting back on animal-based products while staying healthy as always. A vegan lifestyle is worth a try, both in terms of taste and nutrition.
How can one be completely happy without meat, eggs and dairy? Well, there are some tips to follow on a vegan diet for ultimate satisfaction. First, add vegetables, fruits, legumes, and whole grains to your diet. Don’t focus on what’s missing — instead make veggies and veggies the foundation of your diet. Thankfully, these ingredients are rich in various vitamins and minerals. Plus, vegetables and fruits are delicious!
Vegetarians who plan meals won’t be fighting calories because they’ll be getting enough fiber and other nutrients. A balanced meal of beans, vegetables, and colorful vegetables includes vitamins A, C, K, lycopene, anthocyanins, and more. To make things even healthier, try finding whole-grain products. Swap white pasta and bread for brown rice, quinoa, chia seeds, and whole-wheat pasta. These alternatives contain extra fiber and B vitamins.
Here’s a great idea for different tastes: a cereal bowl! Brown rice or quinoa are delicious with a variety of beans and roasted vegetables. For breakfast, make some oatmeal with vegan milk, add chia seeds, and sprinkle nuts and fruit on top. These excellent combinations will not disappoint any foodie. Plus, you’ll be ready for a busy day, full and full of energy!
Now that we’ve learned how to be comfortable with a vegan diet, let’s dive deeper into nutrients and vitamins. Some people claim that there is no protein in plant-based foods. But that’s not true — there are plenty of vegan protein sources, including tofu, tempeh, edamame, lentils, chickpeas, and beans, as well as nuts and seeds. According to the Institute of Medicine, women should consume 46 grams of protein per day, while men should consume 56 grams of protein. That said, eating half a cup of oatmeal, two tablespoons of peanut butter, half a cup of chickpeas, a cup of quinoa, some almonds, and a cup of pasta with tofu can easily meet your daily protein intake. This list of products may seem like a lot, but their variety makes eating interesting.
In addition to protein, look for other nutrients, such as omega-3 fatty acids and vitamin D. These nutrients are mostly found in fish and dairy products, but can also be found in some non-dairy milk and vegan breakfast bars. The same goes for iron and B12. These nutrients are essential for bone and brain development and function, as well as energy, and are often found in meat, poultry, eggs, and other animal products. This is why some plant-based diets should be supported by supplements. But it’s not just for vegetarians. Often, meat eaters must also take supplements for health reasons.
However, talk to your doctor before adding supplements to your diet. Nutritional blood tests can easily determine if vegetarians need more vitamins and nutrients – taking supplements without testing can lead to unfortunate toxicity.