Keeping healthy with a vegan diet may be a bit difficult because it takes extra thought to plan a balanced meal each day. Because iron, protein, and other important substances will not be obtained from meat, fish, and dairy products, find ways to meet all the nutritional needs of the body even if only eating foods derived from plants. With careful planning and creativity, diets that help the body feel healthier than ever can be created.
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Method 1 of 3: Adopt a Balanced Diet
Step 1. Get your vitamin B12 intake
Vitamin B12 helps maintain a healthy brain and nervous system and is an essential vitamin for all healthy people. The recommended amount of vitamin B12 intake for adults is 2.4 micrograms per day. However, natural vitamin B12 can only be obtained by eating foods of animal origin. Because they are not contained in foods of plant origin, a vegan diet should include foods fortified with vitamin B12, such as:
- Oatmeal or breakfast cereal fortified with vitamin B12. Read the packaging label to make sure the product you choose is able to meet your daily intake needs.
- Soy milk is often also fortified with vitamin B12.
- Vitamin B12 supplements are also commonly included in vegan diets. Since it is the only vitamin not found in foods of plant origin, it's a good idea to take a daily vitamin B12 supplement.
Step 2. Eat foods rich in iron
Iron helps maintain healthy oxygen circulation and is most abundant in red meat and fish. However, iron can also be found in a number of different foods. Eat iron along with vitamin C so that the body can absorb iron more effectively. The recommended amount of iron intake for adults is 8 mg per day. Iron-rich foods that can be included in a vegan diet include:
- Dried fruits
- Legumes
- Grains
- Green leafy vegetables
- Whole grains
Step 3. Eat protein-rich foods
Protein is necessary for the growth of muscles, hair, nails, and other vital body systems. Adults need to consume 46-56 g of protein daily to maintain good health. There are many sources of protein of plant origin. A vegan diet should consist mostly of protein-rich foods of plant origin, such as:
- Black beans, kidney beans, chickpeas, pinto beans, kratok beans, etc.
- Whole grains
- Pumpkin seeds, sunflower seeds and other seeds
- All kinds of nuts
- All soybean products
Step 4. Consume plenty of calcium
Calcium is needed to strengthen bones and teeth. This important mineral is mostly found in cow's milk. However, the need for calcium intake (as much as 1,000 mg per day, for adults) can also be met by eating the following fruits and vegetables:
- Dark leafy vegetables, such as kale and collards
- Almonds
- Fortified cereals, soy milk, bread
- Citrus fruits, such as oranges and lemons
Step 5. Eat foods rich in omega-3 fatty acids
These healthy fats are important for the health of various body systems, both internal and external. Omega-3 fatty acids can also maintain mental health and mood stability. The recommended intake of omega-3 fatty acids for adults is 12-17 g per day. Consume sources of omega-3 fatty acids derived from plants, for example:
- Flax seeds
- Walnuts
- Canola oil
- Soybeans
Step 6. Eat salt and seaweed to meet the body's need for iodine
Iodine is a trace element that is essential for thyroid health. Iodine needs to be consumed as much as 150 mcg every day to stay healthy. Iodine is commonly found in seafood, but can also be obtained by consuming sea salt and seaweed.
Step 7. Eat foods that contain zinc
Zinc is an essential mineral that the body needs to produce healthy cells. In addition, some studies show that zinc helps to cure the common cold. The recommended intake of zinc for adults is 8-11 mg per day. Natural zinc can be obtained by eating the following foods:
- Peanuts
- Legumes
- Cashews
- Almonds
Method 2 of 3: Creating a Meal Plan
Step 1. Consult a nutritionist
If you really want to adopt a vegan diet, it's a good idea to consult a nutritionist, who will be able to recommend the right foods and how to best meet your specific needs.
Children, pregnant women, and the elderly have slightly different nutritional needs than the average adult. So, people who fall into one of these three groups are highly recommended to consult a nutritionist
Step 2. Eat a balanced diet of protein, carbohydrates and fat
People who do not abstain from meat can do this step easily: just eat meat, vegetables, and foods that contain starch. Instead, a vegan diet should be ensured nutritionally balanced according to the new food pyramid created by the USDA. Try to eat the following foods every day:
- 180 g cereals (half of this should be whole grains, such as brown rice, quinoa, or whole grains)
- 600 g vegetables (eat a variety of vegetables, not just one or two)
- 480 g fruit (if possible, choose fresh whole fruit over juice)
- 165 g of nuts and other sources of protein
- Healthy fats (olive oil, grapeseed oil, peanut oil, etc.)
Step 3. Satisfy yourself by eating healthy foods
Some people who follow a vegan diet still feel hungry after eating the same amount of food as people who don't abstain from meat. Meat and dairy products are very filling. On a vegan diet, vegetables, legumes, and healthy fats should be eaten in larger portions in order to feel full. As long as what you eat is healthy food, you can eat as much as possible until you are full. Eat pears if you are very hungry because they are very filling.
- To make vegetables even more filling, include olive oil, nuts, dried fruits, whole grains, and other foods. You may feel less full if you only eat vegetables.
- Add lots of spices so that the food tastes as good as meat-based dishes.
Step 4. Don't eat processed "vegan" foods
Did you know that Oreos contain no animal products? A variety of snacks and candies that don't usually appeal to you will look much tastier when you're hungry. However, resist the temptation to eat a lot of sugar and refined carbohydrates because they are not nutritious, unhealthy, and don't fill you up for a long time.
Processed soy products are not always healthy, even if they are made from tofu. Tofurkey, seitan/gluten, and other soy products can be consumed occasionally, but should not be used as daily staples. Artificial dairy products, such as ice cream and cheese made from soy, should also not be consumed frequently
Step 5. Prepare healthy snacks
People who adopt a vegan diet usually like to chew something because they tend to be hungry more often than people who don't abstain from meat. Provide plenty of small meals and healthy snacks so you don't go hungry (which increases your chances of finishing a bag full of chewy worms or 3 bowls of cereal with almond milk). Here are healthy vegan snacks that you can eat as much as you want without worrying:
- All kinds of hard fruit. Bake in the oven your favorite hard fruit topped with olive oil and seasoning. If you like sweet foods, use maple syrup and cinnamon.
- Cracker made from whole grains and topped with hummus.
- Carrots cut lengthwise and sliced other vegetables topped with hummus.
- Rice and bean cake with salsa sauce.
- Baked sweet potato topped with coconut oil and sea salt.
- Dark chocolate and peanut butter.
- Banana ice cream (blend the bananas and put them in the ice cream maker; it's amazing how delicious it turns out).
Step 6. Buy a vegan cookbook and learn how to make a delicious meal
If you're following a vegan diet, you'll need to cook yourself more often than you buy food outside to ensure that what you eat is healthy and balanced, unless you live in a city with lots of vegan restaurants (how lucky you are!). There are many vegan cookbooks; buy one and start marking recipes you want to try.
- Also look for vegan blogs where you can find vegan recipes as well as helpful comments and suggestions.
- Health food stores and vegan/vegetarian restaurants are also great places to get inspired.
Method 3 of 3: Learning the Vegan Way of Eating Out
Step 1. Find a vegan-friendly restaurant in your city
There may not be a vegan-only restaurant in your town, but there may be a non-meat restaurant that you can choose from. Before going outside, keep in mind some of the restaurants you know serve great vegan cuisine.
- Steakhouses, barbecues, and fried chicken may not be great options. If a friend invites you to go to one of these restaurants, just order fries and eat them with tomato sauce.
- Many restaurants serving cuisine from outside the United States provide vegan menus. Look for the menu of a particular restaurant on the internet, then check directly with the restaurant to make sure the food provided is truly vegan.
Step 2. Read the side dish menu
If you're at a restaurant you haven't had time to check out, a side dish is often the best option. Unless all of the restaurant's dishes are made from meat or cutlets, you're likely to find delicious dishes that don't contain any animal products at all.
- If you order vegetables, make sure you ask them to be cooked in vegetable oil instead of butter.
- Look for beans, peas, or other legumes and rice. These foods are usually not cooked with animal products.
Step 3. Order a salad with all the vegan additions
If you're in a restaurant that serves delicious salads, you're in luck. Order a salad with added vegetables, nuts, sunflower seeds, pumpkin seeds, and other vegan additions as well as oil and lemon juice or vinegar as most of the salad dressings offered may contain animal products.
Step 4. Ask if the restaurant can make vegan dishes
Asking for a separate dish may feel embarrassing at first. However, as a vegan, it is very important to voice your needs. You have the right to eat healthy and delicious food. Most restaurant owners will be happy to help.
- Explain that you don't eat meat, dairy and eggs. Ask if they can make a meal without any animal products.
- For example, the restaurant may be able to serve plain pasta with garlic, olive oil and vegetables, beans with vegetables, rice with beans, etc.
Step 5. Eat before attending the party
Even if the party organizer knows you're vegan, he or she may serve you food containing eggs, milk, or even fish because they don't know that vegan means no animal products at all. The hope is that well-meaning party organizers can serve up food you can eat. However, just in case, eat before attending the party.
Tips
- Take care of your mental health too. Discuss with fellow vegans about additional resources.
- Consult with a doctor or nutritionist before adopting a vegan diet in children.
