How to Eat a Healthy Vegan Diet
A person who eats a “vegan” diet consumes no animal by-products (including dairy and eggs). People choose a vegan diet for many reasons, including animal rights, weight loss, and/or overall better health. The switch to a vegan diet can be confusing without help.
Instructions
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Check with a doctor and/or a nutritionist. If you have health problems or have suffered from an eating disorder, it is always best to check with a doctor before starting any new type of diet.
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Check out vegan cookbooks at the library and find vegan recipes online. PETA offers a free Vegetarian Starter Kit and has a Veg Cooking blog with good vegan recipes as well.
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Vary your diet in order to get the most nutrients possible from the food you eat. Focus especially on fresh vegetables and fruits, whole grains and beans.
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Plan menus ahead of time. It is much more difficult to find a “quick-fix” take-out vegan meal. Sit down each week to plan dinners and think ahead to breakfasts and lunch options. Look at a calendar each week and notice where you will be eating meals. Consider packing lunches for work or thinking ahead to restaurants that serve vegan choices if you plan to go out.
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Explore the options at the grocery store and at a natural foods store. You will find many meat and dairy substitutes, as well as frozen options for quick meals. While the most healthy vegan diet is made up of fresh fruits, vegetables and whole grains, you also need options available when you do not have time to cook.
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Tips & Warnings
Asian restaurants often have wonderful vegetable or tofu menu times. An Asian restaurant with a lunch buffet will likely have many tofu choices for you to try at one sitting.
When starting a vegan diet, some people wonder how they will get enough protein. Vegans have many choices for protein sources, including beans, nuts (and peanut butter), tofu, soy milk and whole wheat bread. Leafy green vegetables are also an excellent source of protein.
It can be tough to stick to a new diet (of any kind) when surrounded by people eating something you choose not to eat. If you know you will be at a gathering with people eating cake and ice cream, or any food that tempts you, take your own substitute that you enjoy. Health food stores carry many vegan desserts and most grocery stores carry soy ice cream and dairy-free sorbets.
Do not get stuck in a “carb rut.” Eating “bad carbs” (foods made with white refined sugar and flour) leads to feeling bloated and hungry. When eating carbohydrates, stick to whole grain options.
