Making the decision to become vegan means that you will be cutting a lot of different foods out of your diet. Many people have been eating a vegetarian diet for a while before deciding to become vegan, but one of the main concerns is how to get the right nutrients that your body needs while on a vegan diet. A vegan diet is one that doesn’t use any products which have come from animals. This immediately cuts out all meat products and all dairy products such as eggs, milk, cheese and butter. As a result, you might be concerned about what foods you will need to include in your diet, so here is a useful guide to getting the right nutrients as a vegan.
Five a day
We should all be striving to eat five portions of fruits and vegetables per day, but this becomes even more important when you are eating a vegan diet. However, if you focus on vegetables, you will find that there are many different recipes to try and many ways you can experiment with food to create new and exciting dishes. You can also use vegan protein powder if you are struggling and need to find a substitute for proteins.
Use grains as a base
If you think you’ll be having a diet that is lacking in variety, think again. As a vegan, you can still eat potatoes and sweet potatoes, rice and cous cous, bread, pasta and other carbohydrates. While this could become problematic for somebody trying to cut down on stodgy carbs or lose weight and become healthier, it does mean that you can still create hearty and filling meals. Opt for wholegrain choices wherever possible if you want to maintain a lifestyle and diet which is as healthy as possible.
Know the vitamins you need
You will need to find sources of calcium, vitamin B12, iron and other vitamins and nutrients that you might miss while eating a vegan diet. You can find calcium in dairy and milk substitutes, such as soya milk, coconut milk and almond milk. It is worth speaking to your doctor before you begin a vegan diet, particularly if you have deficiencies in certain vitamins or minerals.
Up your water intake
It is recommend that everybody drinks around two litres of water per day, so when you embark on a vegan diet, make sure that this is one of your priorities. Other liquids and drinks are no real replacement for water, so it’s important that you drink enough water regardless of what else you are drinking through the day.
Experiment with herbs and spices
If you’re struggling to eat large quantities of fruits and vegetables or you’re getting a little bit bored having a more restricted diet, start to experiment with some herbs and spices. You can find great recipes online and you will soon be able to come up with further receipts of your own.