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
5 diet rules vegans get right
- 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. ...
- Fill up with fiber. ...
- Plant your protein. ...
- Eat those good-for-you fats. ...
- You may need to supplement.
A well-balanced vegetarian or vegan diet can provide many health benefits, such as a reduced risk of chronic diseases, including:
- obesity.
- coronary heart disease.
- hypertension (high blood pressure)
- diabetes.
- some types of cancer.
Very few people are allergic to meat, but many vegans do report symptoms of food sensitivity when meat is accidentally introduced into their diets. Sensitivity can include symptoms as mild as headaches and irritability and as inconvenient as bloating, gassiness, or heartburn.
How can a vegan go back to eating meat? ›
Begin with either fish or poultry and work your way up to heavier meats. This gives your body time to adjust so that you won't feel any discomfort. If you do experience discomfort, start even lighter, such as with a chicken broth. Introduce meats at different times.
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? ›
The vegan diet
- eat at least 5 portions of a variety of fruit and vegetables every day.
- base meals on potatoes, bread, rice, pasta or other starchy carbohydrates (choose wholegrain where possible)
- have some fortified dairy alternatives, such as soya drinks and yoghurts (choose lower-fat and lower-sugar options)
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.
Is vegan healthier than meat? ›
The health factor
A plant-based diet focuses on fruits, vegetables, grains, beans, peas, lentils and nuts. It's rich in fiber, vitamins and other nutrients. And people who don't eat meat, called vegetarians, generally eat fewer calories and less fat. They also tend to weigh less.
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.
It would be against the law to force someone to eat anything against their will. The courts have ruled that ethical veganism is a philosophical belief which qualifies as a protected belief within the meaning of Section 10 of the Equal Act 2010, so is already protected under this legislation.
Can vegans survive without meat? ›
Even though meats provide certain nutrients that plants don't, eating meat isn't necessary for your health or survival. With appropriate planning and supplements, plant-based diets can provide the nutrients your body needs.
Why I quit vegan? ›
One of the main reasons people quit veganism is the struggle to find satisfying and flavourful alternatives for their beloved meat and dairy favourites. Whether it's the craving for a juicy burger or the comfort of warm mac 'n cheese, these staples can be hard to replace.
Can a vegan love a meat eater? ›
This probably makes dating someone who does eat meat a little easier, but if you're both accepting, understanding and adaptable, then it will work, just like any other set of values. Being respectful on both sides is what makes it work.
Do vegans recover faster? ›
In fact, Barnard argued, a plant-based diet may actually be optimal during the healing process, helping the body regulate levels of inflammation (characterized by the enlargement of blood vessels, the leaking of blood into tissues, and the release of antibodies that occur after injury).
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. Add your name to the list of Challengers.
What not to eat on a vegan diet? ›
Vegans don't eat any foods made from animals, including:
- Beef, pork, lamb, and other red meat.
- Chicken, duck, and other poultry.
- Fish or shellfish such as crabs, clams, and mussels.
- Eggs.
- Cheese.
- Butter.
- Milk, cream, ice cream, and other dairy products.
- Mayonnaise (because it includes egg yolks)
The bottom line. Most types of peanut butter are free of animal products and can be enjoyed as part of a vegan diet. However, some varieties are made in facilities that also process animal products or contain refined sugar that was produced using bone char or non-vegan ingredients like honey or fish oil.
