Starting a vegan diet can be exciting, filled with new foods, improved health, and a sense of accomplishment. However, it can also be a bit overwhelming, especially if you’re not well-prepared. To help you avoid some common pitfalls of how to start going vegan, we’ve compiled a list of mistakes people often make when transitioning to a vegan lifestyle and how to sidestep them.
1. Assuming That Vegan Foods Are Automatically Healthier
One of the most common misconceptions about veganism is that all vegan foods are healthy.
The Truth About Vegan Junk Food
Just because something is vegan doesn’t mean it’s good for you. Vegan cookies, chips, and other processed foods can still be high in sugar, salt, and unhealthy fats. It’s important to focus on whole, unprocessed foods like fruits, vegetables, grains, and legumes to ensure you’re getting the nutrients you need.
Reading Labels Is Key
Always check the ingredients list and nutritional information on packaged vegan foods. Just like with non-vegan foods, some vegan products can be loaded with additives, preservatives, and unhealthy ingredients.
2. Not Eating Enough Calories
When switching to a vegan diet, it’s easy to underestimate the amount of food you need to eat.
Understanding Caloric Density
Plant-based foods often have fewer calories per volume compared to animal products. This means you might need to eat larger portions to meet your energy needs. Make sure your meals are balanced and include enough calories to keep you energized.
Listening to Your Body
Pay attention to hunger cues and eat when you’re hungry. Don’t be afraid to have second helpings of vegetables, grains, and legumes if you’re still hungry after your first serving.
3. Not Getting Enough Vitamin B12
Vitamin B12 is crucial for nerve function and the production of red blood cells, but it’s not naturally found in plant-based foods.
Supplementing with Vitamin B12
To avoid deficiency, take a B12 supplement or consume fortified foods such as plant-based milks, breakfast cereals, and nutritional yeast. Aim for at least 2.4 micrograms per day.
Monitoring Your Levels
Consider having your B12 levels checked periodically, especially if you’ve been vegan for a while. This can help you catch any deficiencies early and adjust your intake as needed.
4. Not Getting Enough Calcium
Calcium is essential for bone health, and it’s another nutrient that can be tricky to get enough of on a vegan diet.
Finding Plant-Based Calcium Sources
Incorporate calcium-rich foods like fortified plant milks, tofu, almonds, sesame seeds, and dark leafy greens such as kale and broccoli into your diet.
Considering a Supplement
If you’re concerned about your calcium intake, talk to your healthcare provider about taking a calcium supplement to ensure you’re meeting your daily needs.
5. Not Getting Enough Omega-3
Omega-3 fatty acids are important for heart health and brain function, but they can be challenging to obtain from plant sources.
Plant-Based Omega-3 Sources
Include flaxseeds, chia seeds, hemp seeds, and walnuts in your diet. These foods contain ALA (alpha-linolenic acid), a type of omega-3 that your body can convert to the beneficial EPA and DHA forms, though less efficiently.
Considering an Algal Oil Supplement
Algal oil supplements are a direct source of EPA and DHA and can be a good option if you’re not getting enough omega-3 from your diet alone.
6. Not Drinking Enough Water
Hydration is key to overall health, and it’s easy to forget about this when focusing on dietary changes.
It’s Important to Stay Hydrated
Drinking enough water helps with digestion, nutrient absorption, and maintaining energy levels. Aim for at least eight 8-ounce glasses of water a day, more if you’re active or live in a hot climate.
Watching for Dehydration Signs
Pay attention to signs of dehydration such as dark urine, dry mouth, and fatigue. If you notice these, increase your water intake.
7. Forgetting About Iron
Iron is crucial for carrying oxygen in your blood, and while plant-based iron (non-heme iron) is less easily absorbed than animal-based iron, there are ways to boost its absorption.
Iron-Rich Plant Foods
Include iron-rich foods like tofu, lentils, chickpeas, beans, quinoa, spinach, and pumpkin seeds in your diet.
Enhancing Iron Absorption
Pair iron-rich foods with vitamin C-rich foods such as bell peppers, citrus fruits, and strawberries to enhance absorption. Avoid drinking tea or coffee with meals as they can inhibit iron absorption.
8. Not Planning Ahead for Your Meals
Planning is essential for a successful vegan diet, especially if you have a busy lifestyle.
The Importance of Meal Prep
Set aside time each week to plan and prep your meals. This will help you avoid reaching for unhealthy convenience foods and ensure you have balanced meals ready to go.
Keeping Vegan Snacks Handy
Having healthy vegan snacks like nuts, fruit, and hummus on hand can help you stay on track when hunger strikes.
9. Not Eating Enough Protein
Protein is vital for muscle repair, immune function, and overall health, and it’s important to include enough in your diet.
Plant-Based Protein Sources
Incorporate a variety of protein-rich foods like beans, lentils, tofu, tempeh, seitan, quinoa, and edamame into your meals. Aim for at least 0.8 grams of protein per kilogram of body weight per day, more if you’re active.
Balancing Your Plate
Make sure each meal includes a source of protein, along with carbohydrates and fats, to keep you feeling full and satisfied.
10. Relying Too Much on Processed Foods
Vegan processed foods can be convenient, but relying on them too much can lead to nutritional imbalances.
Whole Foods Over Processed
Focus on whole foods like fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are naturally nutrient-dense and provide a wide range of vitamins and minerals.
Moderation is Key
Enjoy vegan processed foods like meat substitutes and dairy-free cheeses in moderation. They can be part of a balanced diet but shouldn’t be the foundation of your meals.
Conclusion: Common Mistakes to Avoid When Going Vegan
Transitioning to a vegan diet is a rewarding journey that requires some planning and awareness. By avoiding these common mistakes, you can ensure a smoother transition and a healthier, more balanced diet. Remember, it’s about progress, not perfection. Enjoy the process, experiment with new vegan foods, and listen to your body. Happy vegan journey!