Most omnivores think
becoming a vegan is impossible and can't even begin to imagine how they
might be able to survive, let alone enjoy life without typical flavors
they have been used to. They're just not being creative enough! With a
positive attitude, a desire to make a change in a healthy direction, and
some diligence in grocery aisles, it is possible to discover a whole
new world (possibly a better one) and reap a multitude of physical,
mental and emotional benefits (not to mention financial savings!).
Doing It the Healthy Way
Plan it out.
Just because a vegan diet is low in calories and fats (and completely
cholesterol free), that doesn't mean it's healthy. Although chances are
most vegan things will be better for you than what the typical American
eats. The Academy of Nutrition and Dietetics says a vegan diet is only
healthy if it's well-rounded and planned out. If you're considering
going vegan for health reasons, you might also want to consider buying
organic. If it's not, you're missing out on vitamins and nutrients that
your body needs to function. So do yourself a favor and do it right. Do
your homework. What foods that you like (that are vegan-friendly) do you
need to start putting in your diet? Nuts? Quinoa? Beans? Be sure to
consider whether or not you think it is important to cut out honey,
gelatin, etc. As well as if you want to be a "full vegan" or just a
dietary vegan. There are animal fats in soaps, there may be leather or
the like in your shoes and clothes, etc. Does animal testing bother you?
Some products and foods are tested on animals and that can also be
something to avoid. Get online. There are tons of websites catered to
budding vegans that are full of recipes, quizzes, fun facts, and
interactive tools to get you on board. They'll even do a week's worth of
recipes for you! Utilize what you have at your disposal to ensure
you're partaking in a balanced diet.
Get a physical. Visit
your doctor and make sure you are in decent physical shape. Tell your
doctor your plans to become a vegan and ask if there are any
considerations to take into account given your medical history. For
example, those with anemia need to be particularly attentive to get
enough iron in their vegan diet. Some doctors aren't well educated in
veganism and mistakenly believe it is unhealthy or that you can't get
enough protein or calcium. You only need about 50 grams of protein if
you're a female, 60 if you are a male. 1000 to 1200 milligrams of
calcium are needed depending on your age. Humans aren't actually able to
even absorb the calcium in cow's milk, so calcium-fortified plant milk
and orange juices are an excellent substitute. Ask your doctor how to
maintain a balanced diet with your new eating habits. They'll be able to
shed some light on how to obtain the necessary vitamins and minerals
you need to function on top of your game.
Be clear about why you're becoming a vegan.
This is a huge change in your lifestyle, not to be taken lightly as a
trend. Having your reasons lined out will not only ensure that you don't
waste your time and efforts doing something you're not really
passionate about, but it'll also help you stick with it. And answer
questions when people raise an eyebrow at your dining choices! If
there's a particular essay, picture, or quote that reinforces your
desire to become a vegan, print it out and put it in a place where
you'll see it often, like your refrigerator. In case anyone asks, the
vegan diet is appropriate for all lifestyles (as long as it's done
well). Athletes, pregnant women, children, and seniors all can benefit
from a healthy vegan diet. No need to defend yourself when the in-laws
start the inquisition. You've got science.
Investigate the science behind nutrition, food, and health.
You don't have to be a nutritionist or medical doctor to understand the
background of healthful living. Learning as much as you can about
nutrition, food, and health will only do you good. You'll become an
expert in no time when it comes to plant-based alternatives. You'll
still get your protein if know what to look for. Luckily, plenty of
plants are high in it: tofu, beans, nut, seeds, quinoa and whole grains
are all protein-packers. When you buy soy, almond, or rice milk, make
sure it's fortified with calcium. Same goes for orange juice! Avocados,
nuts, seeds, and olive oil are all good sources of healthy fats. Those
are necessary too!
Ask questions.
Real vegans (or a buddy with similar interests) can help you on your
new adventure. Surf for communities online or look for a local club or
group in your area. The easiest way to do this is to find a new favorite
vegan restaurant, a favorite table, and go from there. The Vegan
Society has a great website that's full of resources, news, and even
helps you shop! Talk about an exciting, addictive hobby. Who needs
Interest?
Forming the Habits
Ease into it.
Make a plan to give up one kind of non-vegan food per week. Not only
will this make for an easier lifestyle adjustment, but it will also help
your body make the transition as smoothly as possible. Any sudden,
drastic change in your diet would likely wreak havoc on your body,
especially if you go from being an omnivore to being a vegan. Listen to
your body and be easy on yourself. Don't force yourself to completely
change everything at once without guidance. You need to know how to
properly substitute for certain elements such as protein and fats before
thinking that a head of lettuce is all you need for the rest of your
life. Start by removing meat, then eggs and cheese, then all dairy
products, and then worry about diligence when it comes to ingredients
lists (some get pretty sneaky).
Know the difference.
between live foods and lifeless products consumed as food. It's much
trickier for vegans than for vegetarians. You already know that you
can't eat cheese because cows are exploited in order to generate the
milk to make cheese, but did you know that even most cheese alternatives
contain casein, a milk protein? Do your homework and read ingredient
labels to prevent accidental consumption of non-vegan food. You'll soon
find that vegan websites will endorse certain brand name products.
Knowing what to look for in the aisles will cut down on turning grocery
shopping into a tedious chore.
Learn about tofu (and
soy products in general). It's a good source of both protein and
calcium, and you can prepare it in a variety of ways. It takes a little
getting used to, especially if you've never eaten much tofu before, but
give it a chance. Tofu, along with soy or rice milk and other non-meat
alternatives, can be your best friends in the vegan world. Name a
product, there's a tofu version of it. And it doesn't taste bad either!
Make time to cook. Most
prepared foods are going to be off-limits, so whether you like it or
not, you're going to have to learn to cook. It'll give you a greater
connection with your food, as it can be exciting and very rewarding
(your friends and family will dig it, too). Recognize that the taste and
experience of your food are just as important as the practicality of
implementing it into your lifestyle. Be creative and choose a variety of
produce and products to avoid monotony and boredom. There are many
vegan cookbooks and free online recipes nowadays to provide you with
inspiration. Investing in your best energies and mental capabilities to
the daily task of cooking vegan meals can enhance your enjoyment and
satisfaction of re-training your taste buds to savor new, even strange
flavors. Who knew this path was going to be so exciting?
Staying On Track
Maintain balance.
If you find yourself constantly fatigued or groggy, you may be missing
something imperative to your diet. It can get pretty easy to eat the
same things day in and day out, but with a vegan diet, that's not
kosher. Make sure you're getting enough protein, calcium, iron, vitamin
everything...the list could go on, but it would exceed your bandwidth
usage. Taking a supplement is a good idea. A daily multi-vitamin will
ensure that you're getting everything you need. If you have questions,
talk to your local pharmacist or get in a quick chat with your doctor.
There are no reliable plant sources of B12 (B12 found in plants is
usually due to contamination with animal feces), which can lead to
deficiency. You should take a B12 supplement. Deficiency in best cases
can cause significant fatigue/debility. In worst cases, it can increase
heart disease risk and anemia and may also cause severe irreversible
damage to the nervous system. A good tip is to eat foods that are
fortified with B12 (check the label) such as yeast flakes, cereals, and
nondairy milk. If taking Omega-3 supplements, keep in mind that most are
made from fish oil, and are not vegan. Vegan sources of Omega-3s
include flaxseeds, flax oil, and walnuts. 1 tsp of flax oil meets your
daily needs.
Reward yourself. After
learning how to cope with the extreme makeover in your kitchen, your
budget, your past time, your health, and your appearance, make it a
point to treat yourself to a new wardrobe, a vacation, or a new kitchen.
You've earned it!
Share your delight.
There is nothing more satisfying than being acknowledged for pleasing
somebody else's tummy. Treat some family or friends to a gourmet meal
that you yourself prepared with all the trimmings. Be a vegan evangelist
through positive demonstration (not through nagging) and help others
discover how they too can make that transition from eating flesh to
savoring fresh, whole foods. That being said, those around you take into
account your dietary needs, so take into account theirs. Not everyone
will be thrilled when presented with a tofu steak. But that doesn't mean
you need to incorporate their love for eating animals in your cooking.
If you go eat at someone else's house, be sure to bring your own food
just in case. Thank them if they make you a dish or even try to cook
something vegan, regardless of whether or not it's actually vegan.
