Many think that incorporating a vegetarian or vegan diet constitutes eating more healthy. This is not necessarily so. The correct choices for animal replacement foods is as important as ever. Below, I’ve listed some things to be aware of as you consider or plan to make the lifestyle change to one of vegan or vegetarianism.
Choose healthful meat substitutes. When eliminating animal products, those nutrients have to be replaced with healthy foods which supply healthy nutrients provided by meat. It’s impossible to stop eating all animal-derived food products and think that it is healthy. Many vegans eat too much of one of the food groups that they do eat. Too many high calorie, high starch and sugary foods are used to replace meats as opposed to plant based high protein foods. One or more healthful protein sources several times a day is sufficient. These include foods with an array of amino acids, such as quinoa, nuts and seeds, as well as foods that are high in protein, including beans and tofu.
Beware of processed vegan foods. Vegans should steer clear of many processed foods that claim to be vegan substitutes for cheese and meat. They may be vegan but that doesn’t mean that they don’t include many chemicals found in “regular” processed foods. These substitutes may be high in sugar, fat and sodium in an attempt to mimic cheese and processed meat. Remember to read the ingredients labels and don’t assume food is vegan friendly just because it says it is. Also know that food items labelled “Vegan” are not the only foods that can be eaten. All you have to do is read the label if not sure.
Get a full complement of nutrients. People on strict vegan diets tend to be deficient in vitamin B-12, iron, zinc, coenzyme Q10 and carnitine. These nutrients are abundant in animal-sourced foods. If following a vegan diet, it’s best to check vitamin and mineral levels regularly as well as take B12 Supplements as needed. There are lab tests which tell exactly which vitamins and minerals have low levels. A great yearly test is the Optimal Nutrition Evaluation (ONE), a comprehensive nutritional evaluation which identifies imbalances that may be preventing you from achieving good health.
Don’t expect people to know exactly what’s vegan. Just because the chef at a restaurant or a well-meaning, non-vegan friend assures you that the food is vegan, doesn’t make it so. You can find vegan/vegetarian restaurants on such sites as eat well guide or local harvest. Many non-vegans think that vegans are the same thing as vegetarians, or they may forget that dairy, eggs, and animal additives are not okay for vegans.
Plan food intake initially until more familiar with vegan/vegetarian type foods. Not being prepared can lend to becoming a ‘Junk-Food Vegan’ which constitutes weight gain and bad health. Implementing a vegan/vegetarian diet doesn’t exempt from diabetes, high blood pressure, or heart disease.
Educate Oneself on a pure plant-based diet and lifestyle CORRECTLY. There is much more to this lifestyle than most realize. Food and exercise are just part of it. Do your research. This lifestyle is healthy when done correctly. It’s a balance of mind, body, and soul. There are many things which effect each of these categories besides food and movement.
For information on how to change your lifestyle to one of health and wellness, see Focus On Fitness Health and Wellness or email us at focusonfitness@deeraginhealth.com.
Stepping Into a New Reality 