Veganism is a very hot topic at the moment and there’s little wonder why. Recent studies have highlighted that going vegan is the “single biggest way” to reduce one’s impact on the planet. And that’s not the only reason it’s increasingly popular right now: concern about animal cruelty, health and lifestyle benefits, and cheaper food shopping are just a few others. It can be tricky to change food habits, and transitioning fully to veganism can be a struggle, but even just starting to eat vegan meals once or twice a week can make a huge difference. Here are 10 tips to help you on your way.
1. Slow and steady wins the race
It’s important to make a steady transition into veganism and to be realistic with your changes to help see long-term results. Consider eating a vegan meal every Monday, then extend this as you get into your new food routine. Continue swapping vegan products into your favourite dishes until you are fully vegan.
2. Adapt dishes you love
To make it easier at the beginning, it’s advisable to try vegan versions of your favourite classic dishes. For example, if you are a fan of chicken tikka swap the chicken for soya chunks or soya chaap.
3. Check you are getting enough protein
Up your intake of tofu, beans, lentils, chickpeas and other high protein vegan foods to get adequate protein. Nutritional advice recommends 0.8 grams of protein per kilogram of body weight (0.36 grams per pound), but to find out the correct amount, multiply your weight in pounds by 0.36 or use a protein calculator. Do not forget to factor in whether you are regularly exercising, as you will need more protein.
4. Go big on B12
B12 usually comes from eating fish, meat and eggs, but you will be able to get your daily dose from your breakfast cereal instead. A lack of B12 can make you feel tired and weak, so you will want to make sure you are replacing this key vitamin. If think you are not getting enough of it, then you can always take a B12 supplement.
5. Think of animal ethics, environmental and health benefits
Apart from animal cruelty ethics, there are also many reported health benefits: more energy, better sleep, and feeling leaner and more active are just a few of the more noticeable ones. In the long-term, the benefits of going vegan can not be understated. Research has linked the vegan diet to lower blood pressure, lower rates of heart disease, diabetes and even some types of cancer.
Then, there’s the environmental impact. Studies have shown that vegan diets reduce the impact on the planet through minimising greenhouse gases, land use and water use.
6. See your weekly grocery bill decrease
A common misconception is that a vegan diet can be expensive but as you can make meals from scratch, it means grocery bills can be much lower than usual. Fruit, vegetables, lentils and beans are all relatively cheap items, so you really can cook vegan meals on a low budget.
7. Give back to your community
Buying produce from your local markets or independent shops means you are also helping support small businesses over big brands and putting your money back into your community. Most fruits and vegetables can be bought at neighbourhood markets or grocers, and you can give local shops a helping hand by using them.
8. Try to fool your brain
Some ingredients can offer a more meat-like texture or taste but are meat-free. Examples of this are tofu, beans, cottage cheese (paneer), soya chunks and mushrooms—when seasoned they can trick the mind into thinking you’re eating meat. In Chinese cuisine, fermentation techniques help with producing a meatier taste. Tricking your brain can help you start your vegan journey but in the end you may no longer crave meat at all.
9. Use surplus fruit and vegetables or grow your own
Using the surplus fruit and veg that are often left abandoned stops wastage and is completely free. Apples, pears and plums are often left on the ground and some households even leave boxes of fruit and vegetables at the front of their house for others to use. Get an allotment patch and plant your crops—it’s also a great way to get the whole family involved and for children see where their food comes from and how to transform it into a delicious meal.
10. Join local vegan community groups and connect with other vegans on social media
The vegan journey can be hard, so it helps to stay informed and get involved in a local vegan community group or network. If you are time-starved, try joining one online or on social media. There are also numerous vegan Instagram accounts led by top nutritionists that provide ample inspiration and useful information on veganism.
SOURCES:
https://josephpoore.com/Science%20360%206392%20987%20-%20Accepted%20Manuscript.pdf
https://www.bbc.co.uk/iplayer/episode/p07phy2j/football-going-vegan
https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
https://www.vrg.org/nutrition/protein.php
https://www.vegansociety.com/go-vegan/why-go-vegan
