Vegan nutrition for beginners: So the nourishing change works out
In Germany somewhat more than one million humans nourish themselves estimated vegan: That is, they do not eat food of animal origin. They do not only do without meat, like vegetarians, but also without dairy products such as curd cheese, cheese, yogurt – and with strict interpretation also without honey.
But to many such a drastic nourishing conversion falls everything else than easily. We offer in the following a few Tipps for all Neuveganer, which decided only recently to change their nutrition.
Nutrition change – Everything a question of the motivation!
If someone pursues a goal, it is often said: „You must motivate yourselves only, then you create it!“ In fact, the easiest way to motivate oneself is to regularly remind oneself of the reasons for the new way of eating.
Because for those, which begin straight only with it to nourish itself vegan, this means above all one: Renouncement! Renouncement of the many used, often tasty and usually fast available food, which one ate so far in such a way. And no renouncement is easy, if one does not recall the reason for it.
The reasons for a vegan diet are manifold: one has pity for the animals or wants to avoid the ecological consequences of meat production (clearing for pastures etc.).) not accept.
Often it is however also health reasons, which make someone by a nourishing change to the Veganer: One wants to lose weight or improve for example the own cholesterol values.
Whatever brought one to the decision: If it is once again difficult for one to do without an animal product, one should call these reasons to mind.
It is important thereby however above all that one represents the reasons also themselves and not only due to external pressure. Who becomes only the Veganer, because the partner expects in such a way, can bring itself only rarely durably to the new nourishing way through.
Information is important: How does one cover its nutrient need as Veganer?
Veganism is not per se healthier than a balanced diet that includes meat. However, in this country, on average, people often eat too much fat. In this regard Veganer, which do without greasy Burger and Schnitzel, have it actually more easily.
However one should absolutely make sure as Veganer that one takes all necessary macronutrients in sufficient quantity also after the nourishing change to itself.
If you have eaten a lot of meat and then simply leave it out, you may find it difficult to meet your protein requirements when you change your diet. Because many animal products are very rich in protein. As a vegan, you should therefore find out how to meet your protein needs through plant sources.
- Pulses in particular, such as peas, are rich in protein. The same is true of soybeans (and products made from them, such as tempeh or tofu), as well as beans in general and lentils or peanuts.
- Also rich in protein are nuts and seeds (walnuts and hazelnuts, cashews, sunflower and pumpkin seeds, almonds).
- Quinoa, amaranth and buckwheat also bring a noticeable plus in protein.
The exact protein content of different foods can be found in numerous comparison tables on the net – for example here. Recommended daily protein intake for adults is about 0.8 grams of protein per kilogram of body weight.
So everyone can calculate exactly how much protein he should eat throughout the day. For athletes, the need may be somewhat higher (about 1 to 1.25 grams of protein per kilogram of body weight).
Which micronutrients do vegans have to pay special attention to??
Especially when it comes to vitamins and minerals, many recent vegans struggle to eat a healthy, balanced diet. But of course a balanced diet is also possible as a vegan.
You just have to know what to look for specifically. Since the following micronutrients are increasingly found in animal products, vegans should know how to cover them alternatively through plant sources:
- IronThis mineral is not only found in meat, but also in pulses, nuts, cereals and dried fruit.
- IodineThe iodine supply is often not optimal with Veganern because they eat food, which bind the iodine from the food. This applies for example to soy products. Sufficient supply via iodized salt can counteract this. (In addition, many types of algae, mushrooms and broccoli are also rich in iodine.)
- Omega-3 fatty acidsFish in particular is rich in omega-3 fatty acids. If you do without it, you can alternatively cover your needs with flax and hemp seeds and walnuts.
- CalciumThis mineral provides for hard bones. Plant sources of calcium include poppy seeds, sesame seeds, spinach, almonds and hazelnuts, kale, bananas and tofu.
- Vitamin DVitamin D: The body can produce most of its own vitamin D with the help of sunlight. However, since this vitamin also increases the absorption of calcium, it does no harm to obtain a certain amount additionally through the diet as a vegan. However, there are very few plant sources of vitamin D: for example, mushrooms such as chanterelles or mushrooms.
- Vitamin B12Vitamin B12, which can be used by the human body, is in fact found almost exclusively in animal products. This is therefore also the only vitamin for which intake through dietary supplements is absolutely advisable for vegans. If you are not yet very familiar with your personal nutrient requirements, it is also advisable as a vegan to take a B12 blood test from time to time with your doctor.
Together many things are easier
It is completely normal at the beginning that one does not have all nutrient values of the individual food in the head and also does not know, on which one must particularly pay attention as Veganer.
People are also unaware of the many hidden animal products in foods: for example, the dye E 120 is obtained from the conchenille louse, and some types of pasta also contain chicken egg protein.
In this respect, it is often helpful to meet with like-minded people who have already been vegans for a longer period of time due to their change in diet. In addition one can be safe then that nobody in the round looks at one because of the own nourishing habit disparagingly. It is best to meet then to a common meal: Wohl bekomm’s.