Top tips for tackling Veganuary

Whether you have already embraced veganism or are trying out Veganuary this month, there are plenty of reasons to try out a plant-based diet.

Previous studies have shown that abiding by a vegan diet, which revolves around consuming foods such as vegetables, grains, nuts, and fruits, are beneficial for weight loss, while those following a plant-based eating plan have approximately half the risk of developing diabetes, compared with non-vegetarians.

While a vegan diet may seem daunting at first, qualified nutritionist Kim Pearson has some top tips for sticking with it.

Eat meals based on whole foods

Contrary to what some might think, not all vegan food is automatically healthy.

“While the meat-free market is booming, which is great for those taking part in Veganuary, with so many options of plant-based ready meals it can make be easy to rely on processed foods,” she said. Kim suggests avoiding highly processed foods and instead, cooking from scratch using whole foods as much as possible. “Making meals from single-ingredient foods that have been processed as little as possible and are free from artificial additives will be much better for you.”

Consume balanced meals

Rather than simply structuring meals around starchy carbohydrates, such as pasta, rice or noodles, make sure to have meals that are well balanced, providing protein, healthy fats, and sources of fibre.

“While meat, fish and eggs are well-known sources of protein, vegans can opt for lentils, chickpeas, pulses, tofu or good quality protein powders to get their intake,” the expert continued. “Healthy fats include olive and coconut oils or avocado, while fibre can be found in most fruit and veg as well as pulses and whole grains like oats.”

Watch out for nutrients that could be lacking

It is possible to get the nutrients we need from a plant-based diet, but it can take more work to ensure you don’t end up deficient.

“While some nuts and seeds contain omega-3 fats, they’re not converted to the active forms (DHA and EPA) which the body uses,” added Kim. “While vitamin D levels are commonly deficient across the U.K. population in general due to lack of sunlight, this is even more so amongst those on a vegan diet as the natural food sources of vitamin D come from animals, such as dairy, eggs, or fish. So, while everyone should be taking vitamin D throughout the autumn and winter months, it might be worth taking this all year round for vegans. Another vitamin that is harder to obtain on a vegan diet is B12, found mostly in animal products. B12 is crucial in keeping the blood and nerve cells healthy, so a supplement can be a quick, cost-friendly go-to for those on a vegan diet.”