Basically, all a person needs is willpower and good planning. If you're considering becoming vegan or want to eat less animal-derived foods, here are three key tips you should understand in detail to make an informed decision. And before removing all animal products from your diet, be sure to consult your doctor or a registered nutritionist to confirm that a vegan diet is suitable for you. First and foremost, you need to know the following before starting:
1. Consume Enough Protein
Vegans do not eat meat, fish, poultry, dairy, or eggs. These foods are rich in proteins, which are important nutrients for red blood cells and muscles. However, vegans should replace animal protein with plant-based sources such as: soy and soy products: tofu, edamame (green soy), fortified soy drinks. Meat substitutes: textured vegetable protein (TVP), vegetarian burgers, vegetarian hot dogs.
Legumes: lentils, peas, and dried beans. Whole grains: quinoa, buckwheat, lentils, beans, etc.
Nuts and seeds: almonds, walnuts, cashews, sesame seeds, flaxseed, chia, quinoa, etc.
2. Don't Forget Omega-3 Fats
Omega-3 fats are important for heart health and the development of the brain and eyes in babies. Non-animal sources of omega-3 fats include: oils: canola, flaxseed, walnuts, soy, tofu, ground flaxseed, and walnuts.
Some foods like soy drinks, bread, and orange juice can be enriched with omega-3 fats. Check the label and ingredient list to see if the food contains the nutrients you need, since many vegan food manufacturers now include the labeling or references to the omega-3 content in their products.
3. Ensure You Get the Vitamins and Minerals Your Body Needs:
Vitamin B12
Vitamin B12 contributes to nerve health and the formation of blood cells. It is only found in animal products and fortified foods such as: fortified drinks made from soy, almonds, coconut, or rice.
Nutritional yeast. Fortified meat substitutes: TVP, vegetarian burgers. Vegans might need to take B12 supplements.
Vitamin D
Vitamin D helps your body absorb calcium. Our bodies naturally produce vitamin D under the influence of sunlight. There are not many vegan sources of vitamin D. You can obtain it from: margarine, or fortified drinks like soy, almond, and rice beverages.
Some vegans choose to take vitamin D supplements.
Calcium
Calcium maintains bone health and helps regulate heart and muscle contractions. Vegans often don’t consume enough calcium. Include these vegan sources of calcium in your diet:
Fortified drinks: soy, rice, or almond milks. Calcium-fortified tofu. Legumes: white beans. Almonds, almond butter, sesame seeds, molasses.
Dark leafy greens: broccoli, kale, collard greens, spinach, Swiss chard, etc.
Iron
Iron contributes to oxygen transport in the body. Vegans need twice as much iron as meat-eaters because we do not get iron from plant foods or animals. Vegan sources of iron include: legumes: beans, black beans, red lentils. Molasses.
Soy products: tofu, fortified soy drinks, vegetarian burgers.
Zinc
Zinc plays a role in wound healing and helps the immune system fight viruses. Vegan zinc sources include: legumes: lentils, cooked beans, broad beans, soy products: tofu, fortified soy drinks.
Nuts and seeds: peanuts, peanut butter, sesame seeds, tahini, pumpkin seeds, grain products like rice or wheat germ.
All the knowledge and information related to this topic are essential for planning a vegan diet. You can also consult a trusted registered dietitian or nutritionist who knows how to advise you well so you can start adjusting your diet and become a successful vegan.
