Vegan food: The 10 best tips for a healthy vegan diet

1. Have you ever heard of vegan food?

1. For most Dutch people a piece of meat with dinner is normal. Yet more and more people are becoming aware that eating meat is not at all as healthy as was always thought. In addition, our current meat consumption causes a variety of problems. For example, it contributes to global warming due to the high CO2 emissions and causes unnecessary animal suffering.

1. That is precisely why more and more people are choosing to ban meat and fish completely from their diet. If you make the choice not to eat meat, poultry and fish, you can call yourself a vegetarian. However, vegans take it a step further. Vegan food means that you renounce all animal products, so you no longer eat meat and fish, but also no eggs and dairy. In short, you only eat vegetable products. This may sound extreme, but there are numerous studies highlighting the health benefits of vegan food. I will come back to this later in this article.

2. That is precisely why more and more people are choosing to ban meat and fish completely from their diet. If you make the choice not to eat meat, poultry and fish, you can call yourself a vegetarian. However, vegans take it one step further. Vegan food means that you renounce all animal products, so you no longer eat meat and fish, but also no eggs and dairy. In short, you only eat vegetable products. This may sound extreme, but there are numerous studies highlighting the health benefits of vegan food. I will come back to this later in this article.

Vegan or vegan food

1. While many people follow such a lifestyle for health-related reasons, true veganism is actually an ethical position. People want to show that they don't have to kill and mistreat animals for their own use. So this is actually not a diet at all, although of course it has a major influence on this.

2. While many people follow such a lifestyle for health-related reasons, true veganism is actually an ethical position. People want to show that they don't have to kill and mistreat animals for their own use. This is actually not a diet at all, although it does of course have a major influence on this.

1. Vegans therefore no longer consume animal products, this not only applies to food, but also to clothing, shoes and care products. However, when we talk about vegan food, we mean a diet that is completely free from animal products.

1. It is clear why people would follow this diet for ethical reasons, but it will surprise many that a vegan diet is also very healthy. Some of the benefits of vegan food are the following:

1. According to a recent study, vegetarian and vegan diets are effective in the treatment and prevention of a number of chronic diseases. Consuming a low-fat vegan diet has extremely positive effects on type 2 diabetes, rheumatoid arthritis and Parkinson's disease. Veganism also reduces the risk of colon cancer. Vegans also consume more antioxidants than non-vegetarians. Eating vegan is more effective in combating obesity than other prescription diets such as the Atkins diet. It has also been shown to reduce risk factors for heart disease.

2. According to a recent study, vegetarian and vegan diets are effective in the treatment and prevention of a number of chronic diseases. Consuming a low-fat vegan diet has extremely positive effects on type 2 diabetes, rheumatoid arthritis and Parkinson's disease. Veganism also reduces the risk of colon cancer. Vegans also consume more antioxidants than non-vegetarians. Eating vegan is more effective in fighting obesity than other prescription diets, such as the Atkins diet. It has also been shown to reduce risk factors for heart disease.

1. In short, there are numerous reasons why you should pursue a vegan diet. But how exactly do you start with this and what should you pay attention to? A while ago I only ate vegetable for a month. I would like to share this experience with you in the following tips!

10 tips for vegan food

1. 1. Start with an open mind. There's no faster way to fail than to start with a bad attitude. Unfortunately, this is a lot more difficult for many people to do. If you think from the start that vegan food will be some sort of punishment or that you won't last long, chances are that it will be exactly the same. So practice an open attitude and be open to what awaits you.

2. 1. Start with an open mind. There's no faster way to fail than to start with a bad attitude. Unfortunately, this is a lot more difficult for many people to do. If you think from the start that vegan food is going to be some kind of punishment or that you won't last long, chances are it will be exactly the same. So practice an open attitude and be open to what awaits you.

1. 2. If you eat at home, give yourself extra time to cook, especially in the beginning. For most people, designing meals that are 100% based on plant-based products is a completely foreign concept, and requires extra planning and time in the kitchen, even for a seasoned chef.

1. 3. Take a look in your pantry. Is it filled with spices for meat, white rice, white pasta and the like? If so, you are not getting the optimal health benefits from your vegan diet. Always keep your pantry well stocked with lots of beans and whole grains, as well as superfoods like kale, spinach, and of course a variety of fruits.

2. 3. Take a look in your pantry. Is it filled with spices for meat, white rice, white pasta and the like? If so, you are not getting the optimal health benefits from your vegan diet. Always keep your pantry well stocked with plenty of beans and whole grains, as well as superfoods like kale, spinach, and of course a variety of fruits.

1. 4. Avoid junk food. There are plenty of products that are vegan, but are still terrible for your health. If you only have a refrigerator filled with frozen pizza, vegan meat substitutes and ready-made meals, you will not make it long on a vegan diet. Instead, opt for frozen vegetables and berries. This way you can quickly conjure up a meal that is tasty and healthy.

1. 5. When you go to the supermarket, take plenty of time to walk through the fresh produce section. Vegan food is the perfect excuse to taste all kinds of vegetables that you have never eaten before. With a vegan diet, the vegetables will ultimately provide the greatest variation. This is also one reason why vegans often eat healthier than meat eaters, because this limitation forces them to put together more creative meals. In any case, during my time as a vegan, my diet looked much more varied and colorful.

1. 6. Be self-assured. There are always times when people make you feel that you have to explain what you do and why. After all, we Dutch are so used to a piece of meat on our plate that it is a strange thought for many people not to eat it. Be honest about what you do and why and make sure you have enough knowledge about the science to support why vegan food is so healthy. However, do not engage in discussions with people who are not open to it, this will only create unnecessary stress.

1. 7. As soon as you step out of your house, it is important that you always have something to eat with you. Make sure you have enough snacks on the way .. It is not the case that you are more hungry because you eat vegan, but if you miss your lunch or dinner and are on the road longer, for example, the chances are that you will find something that fits in your diet along the way. small. Some fresh fruit, a well-packaged salad, or even some nuts are ideal in such cases.

1. 8. Suppose you blew it. Do not worry. The key to a successful diet is a lifestyle that you can really live with. Surely there will be vegans who disagree with this, but if you've just realized you've accidentally eaten some butter or find out that your in-laws cooked a dish that had some milk in it, blame yourself then not and get over it. Are you on the road during a city trip and are you not looking for vegan food? Then don't starve yourself and do the best you can. The moment a diet is no longer fun, that's when you start to think it might not be worth it. Which brings us to the next point ...

1. 9. Stay strong. The first few days are very difficult, but once you get used to your new lifestyle it gets easier and simpler. Many of us immediately think of meat when planning our evening meal, however, after a few weeks you will automatically choose a vegan dish and probably not even think of meat anymore.

1. 10. Don't judge others. Do you disagree with someone else's lifestyle? So what? Nobody is perfect, including you. The best way to help and convince people that a vegan diet is incredibly healthy is to be the right example. For example, take vegan dishes with you when you are invited for a meal or invite others. But even if others reject your choices, it is important to remember that there will always be people who do not agree 100% with you. However, this is not a reason to lose friends.

Nutrients on a vegan diet

1. Many people are convinced that a vegan diet cannot provide us with the nutrients we need. However, this is not true at all. If you follow a plant-based diet, you will eat a lot of fruits and vegetables, as well as starchy products and some nuts and seeds. These are the very products that contain the most vitamins, minerals and phytonutrients.

1. In addition, our digestion works best when there is enough water and fiber in our diet. Fiber can also only be found in plant foods, and these are also full of water. In short, plants are the healthiest for us.

1. When I started my experiment I didn't expect many people to pay attention to this. However, the first thing my family asked me was how I was not getting enough protein. Many so-called diet gurus tell us we need containers full of protein. However, 40 to 70 grams per person is more than enough for the average person. If you eat a lot of protein, this can actually cause an inflammatory reaction in your body.

1. I kept track of what I ate every day, and on average I got about 60 grams of protein a day, more than enough! Plant-based foods are also high in protein, especially beans and lentils, but broccoli and spinach are also real powerhouses.

1. As a vegan you do need a supplement, which is B-12. Normally this nutrient is produced by bacteria in the soil. However, our vegetables are grown with the help of all kinds of pesticides, which means that we no longer get enough B-12 in this way. That is why this nutrient is added to meat so that we can only get it from animal products. However, it is important to realize that this is only a supplement and that it is better to eat it yourself than through the body of an animal. In addition, it has also been established that most meat eaters are also deficient in B-12. A supplement is a must!

1. You can also choose to supplement with vitamin D. After all, we get a lot less sun in the Netherlands than in other countries. Before you choose this, it is better to have your blood taken by the doctor, so that he can analyze whether / which deficiencies you need to supplement.

Vegan food: a sample menu

1. While it's important to get a wide variety of fruits and vegetables, my basic meals looked much the same when I was on a vegan diet. Below I have presented a balanced example for you so that you have an idea of ​​what your day might look like.

1. Boil the oatmeal with enough water and the cut-up date. Mix with flaxseed and almond butter and serve with sliced ​​banana.

1. Evening meal:

1. Snacks usually consist of fresh fruit or vegetable strips with hummus. As you can see, a vegan diet can also be very tasty. The above menu (without snacks!) Contains 1770 kcal, all the minerals and vitamins you need, with the exception of vitamins D and B-12, 64 grams of fiber (almost 3x the recommended minimum amount!), 66 grams of protein and 35 grams healthy fats. This menu can of course be adapted to your own taste, but is ideal if you want to lose weight, especially if you combine it with extra exercise. And if you don't want to lose weight, make the portions larger or add some extra.

My experience with vegan food

1. Personally, I think a vegan diet is one of the healthiest ways of life, not only for our planet, but also for the health of our own body. Only in the beginning it took some getting used to planning your meals based on starchy products and vegetables. However, I quickly got used to this and did not feel that I had to miss anything. My meals have always been delicious and satisfying.

1. In addition, I noticed several advantages:

1. In short, I simply felt good about myself and I also intend to eat vegan food as much as possible. Highly recommended!

Finally ...

1. Although we are not aware of it, it has only been in recent decades that we have been eating meat and other animal products every day. Before that, most people simply didn't have the money to do this. So vegan food is not that crazy at all.

1. Also, the societies that reached their highest age always had one thing in common: they ate very, very little meat. So not only is a vegan diet good for your weight, it can also help you live longer!

1. Would you also like to take the step to a vegan diet? Then let me know in the comments!