Not sure of the difference between vegan and vegetarian? Thinking of adopting a veggie or vegan diet but not sure where to start? Sumati Menda, Founder and Editor of Veggiebuzz.com has shared her tips and provides easy solutions for making the switch.
Ease into it:
Don’t force yourself to change everything completely or immediately. Do it in small measures. Give up one kind of non-vegetarian food per week; this will help your body make the transition smoothly. Start by removing meat, then eggs and cheese, then all dairy products if you want to turn vegan. Alternatively, you can simply observe Meat-free Mondays.
Make time to cook:
Cook more vegetarian food at home with a variety of produce and order more vegetarian dishes when eating out.
Swap:
- Meat - You can use tofu, soya chunks or soya mince, mushrooms and other root vegetables.
- Ghee or butter - Use vegetable oils instead of ghee. Vegetable margarines and oils are a great substitute for butter.
- Eggs in baking - Use self-rising flour. Tofu, bananas, applesauce, pumpkin, squash, prunes and mashed potatoes are all good egg substitutes, depending on the nature of the dish.
- Milk - Almond, coconut or soya milk can be used instead. The results are quite delicious!
- Ice cream - Try delicious and healthy frozen desserts such as fruit sorbets, candies, lollies and slushes.
Consume:
Being vegetarian or vegan doesn’t mean that you can not follow a healthy diet or miss out on the essential nutrients. Incorporate the below food groups in your diet.
- Proteins - Soybeans are packed with protein and essential amino acids. Green peas, quinoa, tempeh, tofu, edamame, beans, chickpeas, lentils, mushrooms, broccoli, walnuts, whole-wheat bread, oatmeal, and corn are also good protein sources. Also include nuts such as almonds, cashews, and pistachios or opt for seeds such as chia and sesame in your diet.
- Calcium - It is abundant in leafy greens, kale, broccoli, beans, sesame tahini, and almonds. It can also be found in soy or rice milk, orange juice and tofu.
- Omega-3 - Omega-3 fatty acids are essential for the heart, brain, skin, and joint health. Flaxseeds, walnuts, and canola oil are good vegan sources of the omega-3 ALA.
- Iron - Spinach is rich in iron, so eat it heartily. Other iron-rich foods include beans, black-eyed peas, lentils, chickpeas, oatmeal, dried fruits, nuts, sunflower seeds, nutritional yeast, molasses, and grains such as quinoa and millet.
- Vitamin B12 - Some whole-grain cereals are fortified with vitamin B12. Other whole-grain foods such as brown rice, breads and pastas are high in other B vitamins and zinc.
- Take a multi-vitamin supplement after consulting your doctor if you feel low on energy.
Exercise:
Regular exercise is vital to remain healthy and keep lifestyle diseases at bay. Choose an activity that you enjoy, be it running, playing tennis, swimming, and aerobics, cycling or even going to the gym.
“Meat and dairy production results in a significant carbon foodprint because of the resources associated with feeding, transporting and processing livestock. By making small changes in your diet, you can reduce your overall carbon footprint too,” highlights Sumati Menda.
Visit www.veggiebuzz.com.