Veganism is more than just a diet; it’s a lifestyle that excludes all forms of animal cruelty and exploitation, whether for clothing, food, or any other purpose. Adopting a vegan lifestyle has a variety of benefits including better health, reduced impact on the environment, and animal welfare.
However, I know that this transition can be hard! I went vegan 8 years ago and while it is the best decision I’ve ever made, I know it can be overwhelming to know where to start. I will share some tips to help you transition and thrive in this lifestyle!
Why Go Vegan?
Health Benefits
Going vegan can help with a wide variety of health issues. A balanced vegan diet can help lower the risk of common health issues like heart disease, type 2 diabetes, and certain cancers.
Additionally, this diet is known to improve digestion and boost energy levels which I can vouch for! I felt so much better after going vegan both physically and mentally!
Environmental Impact
Veganism significantly reduces your carbon footprint. Animal agriculture is a major contributor to greenhouse gas emissions, deforestation, and water pollution. I remember how shocked I was when I first learned this! I never would have expected that animal agriculture did as much damage as it does.
By removing animal products from your diet, you can help reduce these environmental impacts. This is because a plant-based diet requires less resources compared to a diet that includes meat and dairy.
Ethical Considerations
Ethical concerns are one of the main reasons why people go vegan. In fact, it was my number one reason for going vegan. I remember seeing a video on social media about the treatment of animals in the factory farming industry and vowed from that day forward that I would not support that industry.
By choosing this lifestyle, you’re supporting the humane treatment of animals, advocating for their right to live free from harm and exploitation.
Transitioning to a Vegan Lifestyle
Educate Yourself
The first thing you should so is educate yourself. There are numerous resources you can use to help you understand this lifestyle better. You can research online or even watch documentaries like “The Game Changers” and “Cowspiracy” which highlight the myth that meat is needed for optimal athletic performance and the environmental and ethical impacts of animal agriculture.
Start Slowly
I can’t stress this enough, start slow! This transition doesn’t have to happen overnight. Start by making small dietary changes. Incorporate more plant-based meals into your diet. This approach allows your palate and body to adjust slowly.
I would suggest replacing one animal product at a time. For example, substitute cow’s milk with oat or almond milk. Gradually increasing the number of vegan meals you consume each week can make the transition a lot smoother.
Find Vegan Replacements
The thing that worked for me best was finding vegan replacements for my favorite foods. Today, there are a wide variety of plant-based alternatives for almost every animal product. Try plant-based meats made from soy, peas, or mushrooms and dairy replacements like almond milk, cashew cheese, and coconut yogurt.
Snacks such as fruit, nuts, and store-bought options like cookies or chips, can help satisfy cravings.
Building a Balanced Vegan Diet
Understanding Nutrition
A balanced vegan diet ensures you’re getting all of the essential nutrients such as protein, B12, iron, calcium, and omega-3s. If you decide to go vegan, don’t be discouraged if you find that you’re not getting enough of one vitamin or mineral. Just take a breath and reevaluate how you’re eating, it may be an easy fix!
- Protein can be obtained from legumes, tofu, tempeh, seitan, quinoa, and meat alternatives like Beyond and Impossible meat.
- Vitamin B12 is found in fortified foods like plant-based milks and cereals or can be taken as a supplement.
- Iron-rich plant foods include lentils, chickpeas, beans, and dark leafy greens, best absorbed with vitamin C-rich foods.
- Calcium is abundant in fortified plant milks, tofu, almonds, and leafy greens.
- Omega-3 fatty acids are available in flaxseeds, chia seeds, hemp seeds, and walnuts.
Meal Planning
While I have a bad habit of just winging it, plenty of people have success with planning their meals! It’s a great way to ensure you get nutritional balance and variety. An example meal plan might include oatmeal with berries for breakfast, a quinoa salad with chickpeas and vegetables for lunch, and a veggie stirfry with tofu and rice for dinner. Snacks can include hummus with carrots, chips and salsa, popcorn, or a handful of nuts.
Cooking at Home
I’m a big fan of cooking at home because it allows you to control ingredients and try different recipes. Easy recipes like lentil soup and pasta with marinara sauce are delicious options that you can add to whether it’s a beyond burger or impossible sausage. You should stock your pantry with essentials as well like grains, beans, lentils, nuts, seeds, spices, and nutritional yeast to make meal preparation easier.
Practical Tips for Everyday Vegan Living
Reading Labels
Unfortunately, reading labels is crucial for maintaining this lifestyle. Common non-vegan ingredients can be found in foods that you would think are naturally vegan. Ingredients to watch out for include gelatin, casein, whey, and certain food colorings.
My biggest recommendation is to look for certified vegan labels. These indicate products that have been verified vegan. This can move your shopping trip along and ensure you stick to your principles.
Vegan Lifestyle Beyond Diet
I would quickly like to mention that veganism extends beyond food. Vegans avoid animal all animal products and that includes materials like wool, leather, and silk.
Additionally, there are many beauty products out there that test on animals or contain animal-based ingredients. Vegans avoid these products and opt for beauty products that are cruelty-free and do not contain beeswax or lanolin.
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