There is not one way to eat "perfectly," nor do you need to! Different styles work for different people, schedules and ideals. However, we can all learn a little from each other’s lifestyles. Even if you’re a meat-and-potato person, you’ll be doing your sirloin-lovin’ bod a whole lot of good by adopting some tips from your vegan friends.
1. Eat foods that are in season.
This isn’t a steadfast vegan "rule," but many people who consciously choose to eat vegan are also making other conscious (or even unconscious) decisions. One they often consider? Buying lots of fresh produce, particularly in season.
Produce is cheaper when purchased in season because of its abundant availability. And not only is it more environmentally friendly, but your palate will thank you, too. Your carrots will be sweet and crunchy and your tomatoes juicy and ripe. What does that mean for a non-vegan? Fruits and veggies will hopefully have more appeal and you'll be upping your intake of antioxidants.
2. Fill up with fiber.
This is another byproduct of being vegan. Vegans usually get more fiber than meat eaters, pescatarians and even vegetarians alike. Vegans (who eat responsibly and don’t fill up on diet soda and pasta!) do fill up on whole, real foods including ancient grains, fresh fruits and vegetables, legumes, nuts and seeds. These foods will help you steer clear of processed and packaged foods filled with unhealthy chemicals and will contribute to your intake of fiber.
3. Plant your protein.
Whether you’re a meat eater or vegan, getting some of your protein from plant-based protein sources is important. Replacing animal-based protein even just two meals per week for plant-based ones such as this three-bean chili will help improve your health. Another point about protein? It’s digested more slowly than carbohydrates, and is a great tool to keeping you satisfied after a meal.
4. Eat those good-for-you fats.
People who follow vegan diets are often conscious of eating enough healthy fat. They depend on good sources such as nuts (think almonds, walnuts and cashews) and seeds (think hemp, sunflower and flax). Healthy fats help you absorb other nutrients, and can even help you burn fat.
Vegans also pay particular attention to omega-3 fatty acids because these fats are important for everything from the formation of cell membranes, to the production of hormones, to regulating genetic function. You can find them in fatty fish like salmon, but vegans get these heart-healthy fats by throwing flax or hemp seeds on their salads.
5. You may need to supplement.
There’s no such thing as a perfect diet. Even when you’re eating balanced meals, healthy snacks and tons of fresh foods, you may be missing out on a few key nutrients. Vegans often need B12 and this may not be your concern, but talk to a doctor or registered dietitian and consider supplementing in areas where you may be struggling.
For more tips on how to live a nutritious life, follow Keri on Instagram @nutritiouslifeofficial.
FAQs
In most cases, your body will process the animal product appropriately, even if you're experiencing mild discomfort. If you find that you are one of the rare people who does experience an allergic reaction, take appropriate measures to consult a physician or emergency doctor to manage your symptoms.
What are 5 potential drawbacks of following a vegan diet? ›
Potential Nutrient Deficiencies — A vegan diet may lack certain essential nutrients such as vitamin B12, iron, calcium, omega-3 fatty acids, and protein. It's crucial to carefully plan your diet to ensure you get all necessary nutrients.
What is a Level 5 vegan diet? ›
Level 5 vegan
Level 5 vegans also avoid all animal-derived products such as eggs, dairy products, meats, fish and seafood, and will also avoid any food products where accidental traces of animal products may feature. They will also avoid leather, gelatin, and some food colourings.
What are vegan basic rules? ›
A vegan diet is based on plants (such as vegetables, grains, nuts and fruits) and foods made from plants. Vegans do not eat foods that come from animals, including dairy products and eggs.
Do vegans live longer than meat-eaters? ›
While there is some scientific research to suggest that going vegan and eating less animal protein can help to prevent diseases, the evidence is still lacking in terms of cold, hard numbers on longevity in particular. However, this doesn't mean that a vegan diet won't help you live longer.
Why do vegetarians and vegans choose not to eat meat? ›
They avoid meat for various reasons such as taste preferences, religion, animal welfare, the environmental impact of meat production (environmental vegetarianism), health considerations, and antimicrobial resistance.
Is a vegan diet healthier five reasons why we can t tell for sure? ›
While some research has shown that vegan diets have positive health effects, such as lower risks of heart disease, diabetes and diverticular disease, our recent study also showed that vegans may have a higher risk of fractures, and vegans and vegetarians combined may have a higher risk of haemorrhagic stroke.
How unhealthy is vegan meat? ›
Specifically, they found that those who consumed plant-based meats fell below the daily requirements for calcium, potassium, magnesium, zinc and vitamin B12. Plus, those eating these foods exceeded the reference values for sugar, saturated fat and sugar. This group did consume more fiber than the meat-eaters.
What happens if you eat meat after 10 years? ›
Your body can still digest meat just fine. The key is to start with lighter meats like chicken and poultry as opposed to a big juicy burger or steak. When you haven't eaten this type of food for a long time, it can make you feel sick to your stomach.
Can a vegan love a meat eater? ›
Put simply, yes. It's something people ALWAYS ask me when they find out I'm in a relationship – 'is he vegan/do you cook vegan together/do you eat vegan at home' etc. I do understand the curiosity.
Numerous studies have shown that vegans consume insufficient calcium and vitamin D, not only owing to the absence of dairy products but also due to calcium bioavailability problems in plant-based diets [28]. Vitamin D insufficiency exacerbates calcium shortage further owing to impaired intestinal absorption.
What are the challenges of vegan meat? ›
Health Concerns
The latest report from the EIT Food Consumer Observatory states that two-thirds of nearly 10,000 people surveyed believe that ultra-processed foods, as many plant-based meat alternatives are categorized, contribute to obesity, diabetes and other lifestyle-related health issues4.
What are the rules for the 7 day vegan challenge? ›
How does it work?
- No meat, poultry, seafood, dairy or eggs for 7 days (any 7 straight days).
- Announce to your friends, family, followers that you're doing the challenge. ...
- Use the recipes/meal plans on this site if you like.
- Tell people how the challenge went at the end of the 7 days.
Vegans don't eat meat or dairy products like eggs and cheese. Instead, vegans eat either plants themselves (such as leafy greens like spinach and lettuce), products that plants produce (fruits, seeds, nuts, and legumes), or products that are derived from plants (such as olive oil and tofu).
