How does vegan nutrition work?

This is how you get started!

Content

  • What do vegans actually eat?
  • Vegan versions of popular dishes
  • How to make the switch to a vegan diet easier
  • The start of a vegan diet
  • How the diet without animal products works
  • These tips will help you make the switch to a vegan diet
  • Superfoods as the secret weapon of the vegan diet
  • Vitamin and protein sources for your vegan diet

What's it about?

The vegan diet is a form of vegetarian diet. However, it involves not only abstaining from consuming meat, but also foods such as dairy products, eggs or other products of animal origin. Many vegans also choose not to eat foods that are processed with animal products such as refined white sugar and also avoid certain wines.
Before you change your diet, you should know what your nutritional needs are. This will ensure that you continue to get the vitamins, minerals and other nutrients your body needs. One of the most important prerequisites for a successful transition to a vegan diet is therefore comprehensive information to help you get started. Here you can find out what a vegan diet is, what you should look out for and how the transition works best.

How does vegan nutrition work?

1. what do vegans actually eat?

This is perhaps the most common question about the vegan diet. A vegan diet includes all seeds, nuts, beans, legumes, vegetables, fruits and the almost unlimited number of foods and dishes that can be made by combining these ingredients.

In addition, many vegan versions of well-known foods are available in stores today, so vegans can enjoy vegan hot dogs, vegan ice cream, vegan cheese, vegan yoghurt or the well-known vegan burgers and other vegan meat substitutes. Foods such as soy milk, non-dairy milk substitutes, yeast and tofu are often associated with veganism.

Fermented foods are also popular in a vegan diet. Tempeh is a fermented soybean product available in a sprouted version that is considered a whole food and a good substitute for tofu. Other fermented products such as miso, kimchi and sauerkraut are also allowed and recommended in a vegan diet.

2. vegan versions of popular dishes

Vegans also eat many of the popular and familiar dishes that non-vegans also like and frequent. These include classics like green salad, spaghetti, peanut butter sandwiches or French fries. 

Vegan versions of other familiar dishes can also be prepared in no time by substituting or omitting a few ingredients. For example, dishes like a vegetarian burrito without cheese or sour cream are vegan. A vegetarian Thai curry made with coconut milk is vegan. Egg-free pasta with tomato sauce or another sauce without meat or dairy products is vegan. Most bread products are also vegan.

vegan diet

3. how to make the switch to a vegan diet easier

The transition to a vegan lifestyle can seem overwhelming at first, but the change doesn't have to be difficult. If you focus on changing your eating habits step by step, the transition to veganism will feel much easier.

Instead of completely changing your diet overnight, make one change at a time until you are completely used to it. It is important to go with your gut feeling. Below are some suggestions to help you make the transition to a vegan diet.

4. the start of a vegan diet

At the beginning of your dietary change, it is advisable to add more of certain foods to your diet before eliminating other foods. Adding something is often easier than leaving something out. For example, start by adding more whole grains, seeds, nuts, beans, pulses and tofu to your diet. Collect vegan recipes and experiment with them. Find out what you like and learn to make quick and easy vegan dishes that you really enjoy.

Then it's time to swap some foods for vegan counterparts. Opt for a dairy-free alternative like almond milk or soy milk and eliminate conventional cow's milk from your fridge. This is an easy switch for most people and there are many delicious nut and grain milk options here. Experiment with different vegan foods until you find what you like best.

5. how the diet without animal products works

Approach giving up meat and animal products slowly. Start with the foods that are easiest to give up and leave the foods that are difficult to give up until the end. You can either gradually reduce all animal products or eliminate one food or food group at a time.
Slowly reduce your consumption of animal products while increasing the number of plant-based foods in your diet. Move forward step by step until you have removed all animal products from your diet.

vegan diet

6. these tips will help you switch to a vegan diet

Pay attention to the ingredients of products in the supermarket. You may find it easier to avoid less obvious animal ingredients that are found in many foods. By looking at the ingredient lists on products, you will also learn valuable information about the nutritional content of foods.
Some people find it helpful to turn to vegan alternatives and convenience foods for a period of time to ease the transition to veganism. These alternatives are often high in protein, packed with essential nutrients, easy to prepare and taste delicious and familiar. Once you feel more comfortable and confident with your vegan lifestyle, you can reduce the use of processed vegan substitutes.

7. superfoods as the secret weapon of the vegan diet

What you eat has a significant impact on your emotional and physical health. As a vegan, you should pay special attention to your diet so that your body is supplied with all the important vitamins and nutrients at all times. Superfoods are a great trick, because these foods are true vitamin bombs. Superfoods are considered to be exceptionally nutritious foods with numerous health benefits.

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