A New Player in the Game
We have all been a player in the game of Vegan Bingo: health version 2.0. We can all tick off the dreaded: “So where do you get your protein?” question.
I have been vegan for nearly 5 years and I still get asked about protein. I also get told I’m a nuisance when it’s time to coordinate meals with the family. Sigh. I can assure you. It’s not as hard as it looks. I must add, to my chagrin, my mother will often look at an array of different plant based meats I purchase and say: “Yuck” – trust me, I’ve tried. But I believe if you know how to cook plant based meats, and flavour the dishes correctly, they are very tasty! Of course, ideally we should aim for a whole food plant based diet as much as possible: think fresh fruit & veggies, legumes, whole grains, various nuts and seeds, as well as your soy products.
For New Vegans
For those transitioning to veganism, I find the best strategy is to approach meal planning (it’s way less daunting) with protein supplementation, rather than viewing it as a whole new recipe. It is a psychological trick that assures your brain it’s not hard at all, its easy.
If you are currently a carnist, going vegetarian first may help (this may not be a popular take with abolitionists but will make it easier), because it breaks the process down into achievable steps and makes the overall transition less overwhelming. You can create for example, a one month transition plan with detailed recipes. Don’t punish yourself if you make mistakes along the way. Veganism is your end goal. You will feel so proud when you make the final transition!
The Australian Dietary Guidelines (Vegan Australia) state:
“Appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthy and nutritionally adequate. Well-planned vegetarian diets are appropriate for individuals during all stage of the life cycle. hose following a strict vegetarian or vegan diet can meet nutrient requirements as long as energy needs are met and an appropriate variety of plant foods are eaten throughout the day. Those following a vegan diet should choose foods to ensure adequate intake of iron and zinc and to optimise the absorption and bioavailability of iron, zinc and calcium. Supplementation of vitamin B12 may be required for people with strict vegan dietary patterns.”
Over to Dr Greger Now……
Key Nutrients
If you plan ahead to eat a variety of healthy and balanced vegan meals, you will meet the nutritional requirements. You don’t need to be a nutritionist – just ensure variety, and be consistent – and you are sure to tick the boxes for ample protein, iron, vitamin B12, calcium, Vitamin D, fibre, zinc and omega-3.
Highest-rated apps to help you with your vegan nutrition journey:
Cronometer
Pick Up Limes
Dr Greger’s Daily Dozen
Don’t be a Junk Food Vegan, Stupid
Of course, being vegan doesn’t automatically mean you’re healthy – we all know the term ‘junk food vegan’ – education is the key. Study new recipes and work out the nutritional requirements. Aim to be a great vegan chef so you can make flavoursome and healthy meals to win over your friends and family – aim to impress!
