If you’re considering going vegan, there are a few things that you should know to help ensure your success.
First, make a list of foods that you already enjoy healthy eating and add them to your list as you go. This will help you avoid getting overwhelmed and feeling like you have to eat a completely different diet.
1. Eat a wide variety of foods.
The best way to start a vegan diet for optimum healthy is to consume a wide variety of nutritious foods. Fruits, vegetables and legumes are all great plant-based choices that can provide a healthy dose of fiber, nutrients and antioxidants.
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It’s also important to ensure you’re getting enough calcium and vitamin D on a vegan diet. Leafy greens, tofu and calcium-fortified drinks can help boost your intake of these essential nutrients.
Adding nuts and seeds to your diet is also a good idea. These are rich in protein, omega-3 fatty acids and fibre.
2. Eat a variety of fruits and vegetables.
When you are vegan, it is vital to eat a variety of fruits and vegetables as they provide important vitamins, minerals and other nutrients that are essential for your health. Fruits provide essential vitamins such as vitamin C and a range of B vitamins, while vegetables contain nutrients like fiber, protein and calcium.
Vegetables also provide a source of vitamin A in the form of beta-carotene. Dark leafy greens are a good source, as well as carrots, pumpkin, and sweet potatoes.
It is also a good idea to ensure you have enough iron in your diet, as well as other important minerals such as calcium and omega-3 fats. A lack of these essential vitamins can cause anemia, heart disease and pregnancy complications. Thankfully, many foods that are fortified with these vitamins can be eaten or taken as supplements on a vegan diet.
3. Eat a variety of grains.
Grains are a staple of any
healthy diet, and they are especially important for those who are vegan. They are also an excellent source of protein, fiber, vitamins, and minerals.
A variety of whole grains, including quinoa, wild rice, brown rice, steel-cut oats, and buckwheat, are easy to incorporate into your meals. They are a delicious addition to smoothie bowls, toast, and salads for a protein-packed boost.
Not only will you be getting a wide variety of different nutrients, but you will also be reducing your intake of processed and refined grains, which are full of fat, salt, and little to no nutrition.
4. Eat a variety of legumes.
Legumes are an essential dietary staple in many cultures worldwide. A common source of protein, legumes are also high in fiber and healthy-protective antioxidants.
A type of dry fruit grown by plants in the family Fabaceae, legumes typically grow inside pods that can be split on both sides and have seeds lined up inside. Examples include peas, beans and peanuts.
Some legumes are cultivated for their edible seeds, while others are used as feed for animals or for industrial purposes. Lupins, for example, are a vegetable people may not be familiar with, but they have flat, edible seeds.
5. Eat a variety of nuts.
Nuts are packed with essential nutrients like protein, fiber, healthy fats, vitamins, and minerals.
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A nut-rich diet can be particularly beneficial for those who are trying to lose weight because they are rich in fiber and protein, which make you feel full for longer.
In addition, nuts are an excellent source of protein, magnesium, phosphorus, copper, iron, and manganese.
Pistachios, in particular, are a great choice for people who are trying to increase their protein intake. They contain up to 6g of protein per serving and are a rich source of potassium, magnesium, and vitamin K.
6. Eat a variety of seeds.
Seeds are a great way to increase your intake of a wide range of vitamins, minerals and healthy fats. They also add a crunch and flavor to your meals and are a great snack to keep on hand at all times.
Many seeds contain protein, fiber, vitamins and minerals – including iron, calcium, selenium and zinc. Some also contain a type of omega-3 fatty acid.
Chia seeds are a favorite of vegetarians as they provide a complete protein, good fibre and a source of calcium, making them an excellent addition to a vegan diet. They can be soaked in water and used as an egg replacer in vegan baking, or stirred into yoghurt and plant milks.
It’s important to buy seeds in bulk if you want to ensure you have plenty on hand at all times. They keep well but care must be taken to store them properly.
7. Eat a variety of beans.
Beans are a great source of protein, fiber, vitamins and minerals. They are also low in calories and fat, making them a healthy addition to any diet.
A variety of beans are important for vegans, as they can help maintain blood sugar levels and reduce the risk of diabetes. They also have anti-inflammatory properties and a high antioxidant content.
They are also a good source of folate, which is essential for pregnant women and those who are trying to conceive.
Canned beans are convenient and easy to prepare, but you may want to rinse them first to reduce the salt content. Try to find “No Salt Added” varieties.
