There is not one way to eat "perfectly," nor do you need to! Different styles work for different people, schedules and ideals. However, we can all learn a little from each other’s lifestyles. Even if you’re a meat-and-potato person, you’ll be doing your sirloin-lovin’ bod a whole lot of good by adopting some tips from your vegan friends.
1. Eat foods that are in season.
This isn’t a steadfast vegan "rule," but many people who consciously choose to eat vegan are also making other conscious (or even unconscious) decisions. One they often consider? Buying lots of fresh produce, particularly in season.
Produce is cheaper when purchased in season because of its abundant availability. And not only is it more environmentally friendly, but your palate will thank you, too. Your carrots will be sweet and crunchy and your tomatoes juicy and ripe. What does that mean for a non-vegan? Fruits and veggies will hopefully have more appeal and you'll be upping your intake of antioxidants.
2. Fill up with fiber.
This is another byproduct of being vegan. Vegans usually get more fiber than meat eaters, pescatarians and even vegetarians alike. Vegans (who eat responsibly and don’t fill up on diet soda and pasta!) do fill up on whole, real foods including ancient grains, fresh fruits and vegetables, legumes, nuts and seeds. These foods will help you steer clear of processed and packaged foods filled with unhealthy chemicals and will contribute to your intake of fiber.
3. Plant your protein.
Whether you’re a meat eater or vegan, getting some of your protein from plant-based protein sources is important. Replacing animal-based protein even just two meals per week for plant-based ones such as this three-bean chili will help improve your health. Another point about protein? It’s digested more slowly than carbohydrates, and is a great tool to keeping you satisfied after a meal.
4. Eat those good-for-you fats.
People who follow vegan diets are often conscious of eating enough healthy fat. They depend on good sources such as nuts (think almonds, walnuts and cashews) and seeds (think hemp, sunflower and flax). Healthy fats help you absorb other nutrients, and can even help you burn fat.
Vegans also pay particular attention to omega-3 fatty acids because these fats are important for everything from the formation of cell membranes, to the production of hormones, to regulating genetic function. You can find them in fatty fish like salmon, but vegans get these heart-healthy fats by throwing flax or hemp seeds on their salads.
5. You may need to supplement.
There’s no such thing as a perfect diet. Even when you’re eating balanced meals, healthy snacks and tons of fresh foods, you may be missing out on a few key nutrients. Vegans often need B12 and this may not be your concern, but talk to a doctor or registered dietitian and consider supplementing in areas where you may be struggling.
For more tips on how to live a nutritious life, follow Keri on Instagram @nutritiouslifeofficial.
FAQs
5 diet rules vegans get right
- Eat foods that are in season. This isn't a steadfast vegan "rule," but many people who consciously choose to eat vegan are also making other conscious (or even unconscious) decisions. ...
- Fill up with fiber. ...
- Plant your protein. ...
- Eat those good-for-you fats. ...
- You may need to supplement.
A well-balanced vegetarian or vegan diet can provide many health benefits, such as a reduced risk of chronic diseases, including:
- obesity.
- coronary heart disease.
- hypertension (high blood pressure)
- diabetes.
- some types of cancer.
Their reasons for eating this way vary. Some vegans do it to improve their health, as research shows that a plant-based diet could lower the risk of certain diseases. Others stay away from meat because they don't want to harm animals or because they want to protect the environment.
What can happen if a vegan eats meat? ›
Very few people are allergic to meat, but many vegans do report symptoms of food sensitivity when meat is accidentally introduced into their diets. Sensitivity can include symptoms as mild as headaches and irritability and as inconvenient as bloating, gassiness, or heartburn.
What is a Level 5 vegan diet? ›
Level 5 vegan
Level 5 vegans also avoid all animal-derived products such as eggs, dairy products, meats, fish and seafood, and will also avoid any food products where accidental traces of animal products may feature. They will also avoid leather, gelatin, and some food colourings.
What is the golden rule for vegans? ›
In an ideal world, we humans would not participate, either directly or indirectly, in violence towards other humans, or towards other non-humans. In an ideal world, people would live — rightfully — as vegans.
What are 3 reasons why people may choose to be a vegetarian or live the vegetarian lifestyle? ›
Some want to eat more healthy foods. Others have religious or economic reasons or are concerned about animal welfare. “Vegetarian diets are also more sustainable and environmentally sound than diets that rely heavily on meat, poultry and fish,” says NIH nutritionist Dr.
What are the 5 main food groups for vegetarians? ›
No matter which vegetarian eating style you follow, it is important to choose a variety of foods including whole grains, fruits, vegetables, legumes, nuts and seeds. This can help ensure you are meeting your nutritional needs each day.
What are 3 reasons people go vegan? ›
Some research has linked that there are certain health benefits to vegan diets with lower blood pressure and cholesterol, and lower rates of heart disease, type 2 diabetes and some types of cancer. Going vegan is a great opportunity to learn more about nutrition and cooking, and improve your diet.
Are Oreos vegan? ›
Many vegans refer to Oreos as “accidentally vegan,” meaning they don't contain animal products — but they weren't created to be a specifically vegan treat. Oreos do not contain milk, eggs, or any other animal-derived products, so they are technically vegan in that sense. Plant-based cookies and cream lovers rejoice!
Research shows that people who eat red meat are at a higher risk of death from heart disease, stroke or diabetes. Processed meats also make the risk of death from these diseases go up. And what you don't eat also can harm your health.
Why is it OK to not be vegan? ›
Vegans can be at a greater risk of becoming anaemic because of the lack of vitamin B12 and omega-3, which can cause fatigue and the inability to concentrate, especially in young people. There is also an association between veganism and lower bone density, which can lead to an increased risk of fractures.
How unhealthy is vegan meat? ›
Specifically, they found that those who consumed plant-based meats fell below the daily requirements for calcium, potassium, magnesium, zinc and vitamin B12. Plus, those eating these foods exceeded the reference values for sugar, saturated fat and sugar.
Can a vegan love a meat eater? ›
This probably makes dating someone who does eat meat a little easier, but if you're both accepting, understanding and adaptable, then it will work, just like any other set of values. Being respectful on both sides is what makes it work.
Are most vegans female? ›
Most participants had an omnivorous diet, but there were clear gender differences in the number of vegans and vegetarians compared to omnivores, with women being more likely to be vegan and vegetarian than men (see Figure 1). Omnivore men also ate more meat than omnivore women at different meals (see Table 2).
What are vegan basic rules? ›
The vegan diet
- eat at least 5 portions of a variety of fruit and vegetables every day.
- base meals on potatoes, bread, rice, pasta or other starchy carbohydrates (choose wholegrain where possible)
- have some fortified dairy alternatives, such as soya drinks and yoghurts (choose lower-fat and lower-sugar options)
What Do Vegans Eat for Breakfast? Some popular choices for vegan breakfast include tofu scrambles, chia pudding, vegan smoothies, dairy-free cheese and grapes, granola, smoothie bowls, and fruit with plant-based yogurt.
Is peanut butter vegan? ›
Most types of peanut butter are free of animal products and can be enjoyed as part of a vegan diet. However, some varieties are made in facilities that also process animal products or contain refined sugar that was produced using bone char or non-vegan ingredients like honey or fish oil.
