Veganism for beginners: Tips and tricks to start your journey in 2020

As we move towards a more conscious and sustainable lifestyle, veganism has become an increasingly popular choice for many people. Adopting a vegan lifestyle can have a positive impact on your health, the environment, and animal welfare. However, it can be overwhelming to make the transition, especially if you are new to the concept.

In this blog post, I will provide you with tips and tricks to help you make the shift to a vegan diet and lifestyle. From understanding the benefits of a plant-based diet to learning how to read labels, I will cover all the basics that will help make your transition to veganism a smooth and successful one. Whether you are looking to improve your health or reduce your carbon footprint, this guide will provide you with all the information you need to start your vegan journey in 2020.

1. Introduction to veganism and its benefits to health, animals, and environment

Veganism is a lifestyle choice that has gained immense popularity in recent years. It refers to a way of living that aims to exclude all forms of animal exploitation and cruelty, be it in food, clothing, or any other aspect of life. The vegan diet eliminates all animal products, including meat, dairy, eggs, and honey, and replaces them with plant-based foods that are rich in nutrients, vitamins, and fiber.

Apart from the ethical and moral reasons for adopting veganism, there are also numerous health benefits associated with it. Studies have shown that vegans have lower risk of developing chronic diseases such as heart disease, high blood pressure, type 2 diabetes, and certain types of cancer. By eliminating animal products from their diet, vegans also reduce their intake of saturated fats, cholesterol, and hormones that are commonly found in meat and dairy.

In addition to health benefits, veganism also has a positive impact on the environment. Animal farming is a major contributor to greenhouse gas emissions, deforestation, and water pollution. By reducing our reliance on animal products, we can reduce our carbon footprint and help protect the planet.

Overall, veganism is a way of life that promotes compassion, health, and sustainability. With more and more people adopting this lifestyle every year, there has never been a better time to start your journey towards a healthier and more ethical lifestyle.

2. The basics of a vegan diet: what to eat and what to avoid

When transitioning to a vegan diet, it’s important to understand the basics of what to eat and what to avoid. A vegan diet excludes all animal products, including meat, fish, dairy, eggs, and honey. Instead, focus on a variety of plant-based foods to meet your nutritional needs. This includes fruits, vegetables, whole grains, legumes, nuts, and seeds.

It’s important to also pay attention to getting enough protein, iron, calcium, and vitamin B12. Plant-based sources of protein include beans, lentils, tofu, tempeh, nuts, and seeds. Iron can be found in leafy greens, whole grains, legumes, and fortified cereals. Calcium can be found in fortified plant-based milks, leafy greens, and calcium-set tofu. Vitamin B12, which is essential for nerve function and red blood cell production, can be difficult to obtain from a vegan diet alone. It’s recommended to take a supplement or consume fortified foods such as plant-based milks, cereals, and nutritional yeast.

Avoid processed foods that contain animal products such as cheese, butter, and whey protein. Be sure to read labels carefully, as animal products can be hidden in many packaged foods. With a little bit of research and planning, a vegan diet can be both nutritious and delicious.

3. How to ensure you get all the necessary nutrients on a vegan diet

Ensuring that you get all the necessary nutrients on a vegan diet is a crucial element of going vegan. A vegan diet excludes all animal products, so it’s important to make sure that you consume a wide variety of plant-based foods to ensure you meet your dietary requirements.

One of the most important nutrients to keep an eye on is protein. Many people believe that vegans struggle to get enough protein but this is not true. Some great sources of protein include lentils, chickpeas, beans, tofu, tempeh, and seitan.

Vitamin B12 is another important nutrient that is often lacking in a vegan diet. It is commonly found in animal products, so vegans need to make sure they get it from fortified foods such as plant-based milks, cereals, and nutritional yeast or by taking a B12 supplement.

Iron is also important for vegans, and it can be found in many plant-based foods such as spinach, lentils, quinoa, and fortified foods like cereals. To help your body absorb iron, it’s a good idea to eat vitamin C-rich foods like citrus fruits, tomatoes, and peppers.

Omega-3 fatty acids are essential for brain health and can be found in plant-based foods such as chia seeds, flaxseeds, and walnuts. However, it’s important to note that the type of omega-3 found in these foods may not be as readily absorbed by the body as the type found in fish, so it may be necessary to take an algae-based supplement.

In summary, with a little bit of planning and knowledge, it’s easy to ensure that you get all the necessary nutrients on a vegan diet. By eating a variety of plant-based foods and considering supplementation where necessary, you can thrive on a vegan diet while enjoying all the benefits it has to offer.

4. Tips for grocery shopping as a vegan

Grocery shopping is an essential part of our daily lives, and as a vegan, it can be a bit daunting at first. But don’t worry, there are plenty of options out there that cater to a vegan lifestyle.

The first thing to keep in mind is to read labels carefully. It’s crucial to check the ingredients list for animal products such as milk, eggs, and honey. Many products have hidden animal ingredients, so it’s essential to be vigilant.

Another great tip is to buy fresh produce and shop for whole foods. Fruits, vegetables, beans, and legumes are all great sources of protein and other essential nutrients for a vegan diet. You can also look for plant-based alternatives for dairy products such as plant-based milk, cheese, and yogurt.

It’s also a good idea to plan your meals ahead of time and make a shopping list accordingly. This can help you avoid impulse buying and ensure that you have all the ingredients you need to cook delicious and nutritious meals.

If you’re struggling to find vegan options at your local grocery store, consider exploring specialty stores and farmers’ markets. They often have a wide range of vegan products that you may not find elsewhere.

Lastly, don’t be afraid to experiment with new foods and recipes. Veganism is all about exploring new possibilities and finding exciting ways to incorporate plant-based foods into your diet. With these tips, grocery shopping as a vegan can be a fun and rewarding experience.

5. How to cook delicious vegan meals at home

Cooking delicious vegan meals at home is easier than it may seem, and it can be a great way to save money while also keeping your body healthy. First, it’s important to stock up on essential vegan ingredients, such as lentils, chickpeas, tofu, quinoa, and a variety of fresh vegetables. These ingredients can be used in a wide range of recipes, such as curries, stir-fries, salads, and soups.

Next, it’s important to experiment with different herbs, spices, and sauces to add flavor to your vegan dishes. For example, you can use cumin, coriander, and turmeric to create a delicious and fragrant curry, or soy sauce and sesame oil to add depth to a stir-fry.

There are also a variety of vegan cookbooks and recipe blogs available that can provide inspiration and guidance for creating delicious vegan meals. Some popular vegan cookbooks include “Thug Kitchen” and “Oh She Glows,” and popular vegan recipe blogs include “Minimalist Baker” and “Vegan Richa.”

Additionally, meal prepping can be a helpful strategy for ensuring that you always have delicious and healthy vegan meals on hand. This involves setting aside a few hours each week to prepare large batches of vegan dishes that can be stored in the fridge or freezer and reheated throughout the week.

Overall, cooking delicious vegan meals at home can be a fun and rewarding experience, and it’s a great way to support your journey towards a more plant-based diet.

6. The benefits of meal planning and prepping

Meal planning and prepping is a great habit to get into and is especially important when transitioning to a vegan diet. Planning out your meals ahead of time will save you time, money, and most importantly, it will help ensure that you are getting all of the nutrients you need.

When you are new to veganism, it can be overwhelming trying to figure out what to eat and how to get all the nutrients your body needs. Meal planning and prepping can help alleviate some of this stress by allowing you to plan out your meals in advance and make sure you are getting the right balance of macronutrients and micronutrients.

It’s also a great way to make sure you always have healthy, vegan meals on hand. With a little bit of planning, you can prep a week’s worth of meals on a Sunday, so you don’t have to worry about cooking during the busy workweek.

Another benefit of meal planning and prepping is that it can help you save money on groceries. When you plan out your meals and make a grocery list, you can avoid buying unnecessary items and reduce food waste.

Overall, meal planning and prepping is an essential tool in any vegan’s toolkit. It can help you save time, money, and ensure that you are getting all of the nutrients your body needs on a plant-based diet.

7. Vegan alternatives to common non-vegan products

Transitioning to a vegan lifestyle can seem daunting at first, especially when it comes to finding alternatives to common non-vegan products. However, with the rise of veganism, there are many options available that are just as delicious and nutritious.

For instance, instead of cow’s milk, you can opt for plant-based milk such as almond, soy, or oat milk. These dairy-free alternatives are just as versatile and can be used in smoothies, coffee, and baking.

Similarly, instead of using butter, you can use vegan butter substitutes such as margarine or coconut oil. Vegan cheese is also widely available and comes in various flavors and textures, making it a great alternative to dairy cheese.

When it comes to meat alternatives, there are numerous options such as tofu, tempeh, and seitan. These plant-based proteins can be used in a variety of dishes such as stir-fries, sandwiches, and salads.

In addition, there are many vegan options when it comes to sweets and desserts. You can enjoy vegan ice cream made from coconut milk or almond milk, or indulge in vegan chocolate made with plant-based milk.

The key is to experiment with different vegan alternatives and find what suits your taste buds. With so many options available, transitioning to a vegan lifestyle has never been easier.

8. How to dine out as a vegan

Dining out as a vegan can be a daunting experience for beginners, but it doesn’t have to be. With a little bit of research and preparation, you can enjoy delicious vegan meals while dining out.

First, do your research and find vegan-friendly restaurants in your area. Many restaurants now offer vegan options or even have a separate vegan menu. You can also use apps like HappyCow to find vegan restaurants in your area.

If you’re not sure if a restaurant has vegan options, don’t be afraid to call ahead and ask. Most restaurants are happy to accommodate their customers’ dietary needs.

When you arrive at the restaurant, let your server know that you’re vegan and ask for recommendations or modifications to menu items. Many dishes can be made vegan by simply leaving out meat, cheese, or dairy.

If the restaurant doesn’t have any vegan options on the menu, try to build your own meal using side dishes or by asking if the kitchen can make a custom dish for you. Don’t be afraid to get creative and ask for substitutions or modifications.

Finally, don’t forget to enjoy yourself! Dining out as a vegan can be fun and adventurous. Trying new foods and exploring different cuisines is part of the journey. With a little bit of planning, you can dine out as a vegan with ease.

9. Common challenges and how to overcome them

Going vegan can be a life-changing decision, but it’s not always easy. There are some common challenges that people face when transitioning to a vegan diet, and it’s important to know how to overcome them.

One of the most common challenges is finding suitable replacements for the foods you used to love. This can be especially difficult if you’re used to eating a lot of meat and dairy. However, there are plenty of plant-based alternatives that can be just as satisfying. For example, tofu, tempeh, and seitan are great sources of protein that can be used in a variety of dishes. Nutritional yeast is a good substitute for cheese, and there are plenty of dairy-free milks available in most supermarkets.

Another challenge is eating out. Many restaurants don’t have a lot of vegan options on their menus, and it can be difficult to know what to order. However, most restaurants are happy to accommodate dietary requirements if you let them know in advance. You can also check online menus beforehand to see what options are available.

Finally, some people worry about getting all the nutrients they need on a vegan diet. While it’s true that you need to be mindful of getting enough protein, calcium, iron, and other nutrients, it’s definitely possible to meet your nutritional needs on a vegan diet. You may want to consider taking a B12 supplement, as this vitamin is primarily found in animal products. It’s also important to eat a variety of whole foods, including plenty of fruits and vegetables, whole grains, legumes, and nuts and seeds.

Remember, going vegan is a journey, and it’s normal to face challenges along the way. With a little bit of planning and preparation, you can overcome these challenges and enjoy all the benefits of a plant-based diet.

10. Resources for further support and information

Going vegan can be tough at times, but it’s important to remember that you’re not alone. There is a wealth of resources available to help you on your journey towards a vegan lifestyle. Here are some great resources that can provide you with further support and information:

1. Vegan Society – This is a great resource for anyone who is new to veganism. The Vegan Society provides a wealth of information on veganism, including recipes, health and nutrition advice, and guidance on how to transition to a vegan lifestyle.

2. Happy Cow – If you’re looking for vegan-friendly restaurants or shops in your area, Happy Cow can help. This website provides a comprehensive directory of vegan and vegetarian restaurants, cafes, and shops around the world.

3. Veganuary – If you’re not quite ready to commit to a vegan lifestyle, Veganuary is a great way to dip your toes in. The website provides support and resources for people who want to try a vegan lifestyle for the month of January.

4. The Physicians Committee for Responsible Medicine – This organization provides resources and support for people who are transitioning to a vegan lifestyle for health reasons. They offer guidance on how to maintain good health while following a vegan diet.

5. Vegan blogs and social media accounts – There are many vegan bloggers and social media accounts that can provide you with inspiration and advice on living a vegan lifestyle. Some popular ones include the Minimalist Baker, Oh She Glows, and Deliciously Ella.

Remember, going vegan is a journey, not a destination. Take it one step at a time, and don’t be afraid to reach out for support when you need it. With the right resources and support, you can make a successful transition to a vegan lifestyle.

I hope that my blog has provided you with some valuable tips and tricks to start your vegan journey in 2020. Going vegan can be an incredibly rewarding experience, not just for your health, but for the planet and animals too. Remember, it’s not about being perfect, but about making progress and doing what you can. I encourage you to take it one day at a time, and don’t be too hard on yourself if you slip up. We are excited to hear about your journey and the delicious vegan meals you will be sharing with us. Happy veganism!