Introduction
Eating a vegan diet means following a plant-based approach to nutrition. This type of lifestyle excludes the consumption of any animal products, including meat, fish, dairy, eggs and honey. Instead, vegans focus on eating whole grains, legumes, fruits and vegetables for their daily nutrient intake.
There are many benefits associated with following a vegan diet such as improved heart health and weight management as well as environmental sustainability. Additionally, research has shown that individuals who follow this type of diet typically have lower levels of cholesterol and blood pressure than those who consume animal products.
How we got vegetarians/vegans
My husband and I also lived the typical western diet until 2019. I never ate much meat, but I still had chicken on my plate two or three times a week. And my husband always had salami in the fridge…
In 2020, however, we decided on a mainly vegetarian diet, with the occasional meat from the regional farm on special days (anniversaries, our own birthdays). There was no drastic reason for this other than doing something for the environment.
At some point I just didn’t feel like it anymore and I always felt sorry for animals from food production. Little by little, we watched various documentaries on food production on Netflix (Seaspiracy, Cowspiracy, etc.) and that helped us to explain the change to friends and family.
At one point, when I realized how well I was suddenly doing with it, I tried eating vegan for a week each month in 2021. I picked the week before my period because during a long research I once read that excess calcium intake (from dairy) leads to magnesium deficiency and this can increase menstrual cramps.
Maybe it was just pure coincidence, but already in the first cycle I noticed that my cramps stopped completely. I followed through with the vegan week for a year and decided to go completely vegan in 2022. This has worked out wonderfully.
My husband and I don’t double cook, so he eats his hot meals vegan too. However, from 2023 I became a little less strict so if we go out to a restaurant or we get invited to friends/family nobody has to specially cook for us.
We still do not restrict us from eating meat. Theoretically, if we want to eat something, we could go to a farm and buy fresh meat. We just did not want to yet.
Since July 2023 I eat dairy and cheese regularly due to an unknown illness I suddenly got. Until I have a diagnosis I have to eat a lot more calories than ever before and cheese really helps me do this.
Parameters to watch
It is important to ensure that a vegan diet meets all of the recommended nutrition requirements. This does not only apply to vegan or vegetarian diets but to all kinds of diets.
The American Standard Diet (ASL) is also lacking of vitamins and nutrients, event though meat and fast food is involved.
With a vegan diet all macro and micro nutrients can be consumed by eating plenty of whole grains, legumes, fruits and vegetables which are full of essential vitamins and minerals such as iron, zinc, calcium and vitamin Bs.
Vitamin B12 is an important nutrient for vegans because it is not found in plant-based foods in large quantities; therefore supplementation may be necessary for optimal health.
Additionally, it is important to make sure vegans consume enough Omega-3 fatty acids which can be found in nuts, seeds and certain types of oil such as flaxseed or hemp seed oil. I recommend one teaspoon of cold pressed flaxseed oil per day. It’s easy to sprinkle over your cereals, smoothie or salad and is one of the cheaper oils.
It may also be beneficial to take a multivitamin supplement if needed in order to ensure adequate vitamin and mineral intake on a vegan diet but normally you don’t need to.
If you are interested in your vitamin status ask your MD to take your blood samle before your start a change in diet. After 6 months your can check again and see if you can actually measure an improvement.
Seeing positive results is really motivating and kind of cool.
Foods to emphasize
Protein Intake
Vegan sources of protein include legumes such as beans, peas, lentils and chickpeas which provide high quality plant-based proteins. Nuts, seeds and nut butters are also great options as they contain a good amount of both macronutrients and micronutrients.
Soy products like tofu, tempeh and edamame are all excellent sources of vegan protein as well. Additionally, some grains such as quinoa or amaranth can be eaten to increase one’s daily intake of this macronutrient.
In order to maximize protein intake on a vegan diet it is important to focus on consuming nutrient dense foods that are high in this particular macronutrient.
Aiming for variety when it comes to selecting plant-based proteins is key; utilizing different types throughout the week will ensure adequate amounts while also providing essential vitamins and minerals from other food groups.
Additionally incorporating plant-based alternatives into meals can help boost overall protein content (such as adding tofu instead of chicken). Lastly being mindful about portion sizes and combining certain foods together can further enhance ones ability to meet their daily dietary needs in terms of protein consumption.
Healthy fatty acids
Healthy fats are essential for maintaining optimal health on a vegan diet due to their role in providing energy, aiding in cell communication and supporting vitamin absorption.
Sources of healthy fats for vegans include avocados, olives, olive oil, nuts (such as almonds or walnuts) seed oils (flaxseed oil or hemp seed oil), nut butters like tahini, coconut milk/oil and plant based “buttery” spreads made from ingredients such as coconut oil or olive oil.
What not to eat: Transfats which can be found in processed and fast foods, sausages, ready-to-eat foods and oils which were heated to high. For grilling, frying or your pan use high-temperature oils like avocado oil or special fry oils.
Iron rich foods
Iron plays an important role when it comes to transporting oxygen around the body which makes eating iron rich foods necessary on a vegan diet. These kinds of food can be found naturally occurring in
- legumes such as beans lentils chickpeas
- dark leafy greens including spinach kale collard greens etc.
- whole grain breads pastas cereals oatmeal etc.
- dried fruits especially apricots raisins prunes figs dates etc.
- fortified breakfast cereals
- dark chocolate
- edamame
- pumpkin seeds
Additionally consuming vitamin C along with iron containing meals can help enhance its absorption rate. So having citrus fruits, orange juice, tomato paste, tomatoes, bell peppers, strawberries, broccoli or greens nearby is beneficial too!
Lifestyle Recommendations
In addition to following a vegan diet, it is important to engage in regular physical activity and practice good sleep hygiene.
Regular exercise can help improve overall health by increasing muscle strength, reducing the risk of chronic disease and improving mental wellbeing. This can be done by participating in activities such as walking, jogging or yoga for at least 30 minutes per day.
I actually do not get the 30 minutes a day (shame!) but I do cardio 2 – 3 times a week. Sometmes I just jog for only 15 minutes but I think it’s better than nothing, so do not beat yourself up if you do what you can!
Try to get adequate rest each night. It reduces stress levels which is beneficial for overall health. Practices such as avoiding screens before bedtime and setting up a comfortable sleeping environment are key components of achieving better quality sleep on a nightly basis.
I think what is important here is to not do it all. Just try one thing at a time and see if it helps you or not.
Conclusion
In conclusion, following a vegan diet has numerous health benefits and can be achieved with proper planning and nutrition knowledge. Eating a variety of plant-based proteins, healthy fats, iron-rich foods and sources of vitamin B12 are all important for maintaining adequate nutrient intake while on this type of lifestyle.
Regular physical activity, good sleep hygiene practices as well as stress management techniques should also be integrated into one’s daily routine in order to ensure overall wellbeing is being taken care of.
With some research and commitment it is possible to live a balanced vegan lifestyle that provides optimal health.
Please keep in mind that changing your diet should be observed by a dietitian and/or physician so malnutrition can be avoided. Also, if you have health issues, a plant based diet can have benefits but has to be specifically and individually planned exactly according to your condition.
Why not start with just one plant-based day a week? You will also benefit from that and can see where you go from there 🙂
Stay safe and healthy
Bavai
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