Going Vegan 101: A Beginner’s Guide
What does being vegan actually mean?
Let’s start with the basics. What is vegan anyway? And what’s a vegan diet?
First, let’s call it a style of eating. “Fad diets come and go, but if you’re going to plan and make a change like this, it should be your new style of eating for a healthy life.”
At its most basic, a vegan eating style is more than just meatless (or devoid of animal products entirely), but also a commitment to eating whole foods and using “food as fuel.”
If followed correctly, wisely substituting whole and plant-based foods to adequately replace nutrients lost from the absence of meat and dairy, just one among several far healthier choices than the problematic Standard American Diet (SAD) or Western diet, which is exceedingly high in fat, sodium, and sugar, and low in fruits and vegetables.
“Some eat vegan food to protect the rights of animals, which is why some people may not consume honey and similar products that come from living things.” And while a vegan diet is often associated with a healthier lifestyle, that’s only true when it’s based on whole, plant-based foods.”
Types of vegans
If you do completely give up eating animals and animal products, you’ll definitely not be in the majority.
For our purposes, we’ll look at dietary vegans — setting aside ethical, religious or environmental vegans — as a dietary vegan’s motivation is primarily health-related. With that in mind, here are a few more vegan variants:
- Basic vegans, who don’t eat any animals or products from animals.
- Raw vegans don’t eat any animal products — or even any cooked food.
- Ostrovegans also don’t eat any animal products — except oysters or similar bivalves.
What to eat and not eat
Let’s dig a bit deeper into the question of what you’ll eat — and not eat — as a vegan.
Simply put, a vegan eating style means you don’t consume anything that comes from animals, including:
- Meat, poultry and fish/shellfish
- Eggs
- Dairy, including cream sauces, dressings or condiments
- Meat-based broths, gravies or sauces
But going vegan doesn’t have to be defined by what it excludes. It could instead be described by some of the great vegan food options out there.
Many of those options are simply tried-and-true foods — from broccoli and apples to whole-wheat pancakes — while others might be a bit new for your kitchen and your tastes (looking at you, tempeh and seitan!).
One way to approach veganism for beginners is to simply scan a good vegan food list for limitless vegan food options. And if it’s more helpful, Zumpano says you can break it down into food group choices that are available to you as a vegan.
A robust list could include:
- Plant proteins — legumes (lentils, chickpeas, kidney beans, navy beans, split peas), soybeans/edamame, tempeh (fermented soybeans), textured vegetable protein, tofu, seitan (wheat protein), nutritional yeast, nuts and seeds
- Vegetables (non-starchy) — fresh, frozen or even canned (without added salt or low in sodium) vegetables such as lettuce, tomatoes, peppers, celery, cucumbers, mushrooms, spinach, artichokes, bamboo shoots, eggplant, leeks, okra, peapods, turnips, broccoli, cauliflower, carrots,green beans, beets, asparagus, Brussels sprouts and cabbage
- Fruits —apples, bananas, oranges, peaches, berries, grapes,melon and pineapple: frozen unsweetened fruit; canned fruit packed in water or unsweetened fruit juice; dried fruit without added sugar such as raisins, plums, apricots, figs, apples and peaches
- Starches — whole-grain bread, cereal, pancakes, pita, tortilla or waffles; grains like amaranth, barley, brown rice, buckwheat, farro, millet, oatmeal, quinoa, and wild rice; pastas made from whole wheat, lentil, edamame, black bean, soybean, oat and wheat bran, wheat germ; starchy vegetables such as corn, hominy, peas, potato, sweet potato, winter squash and yams; brown rice cakes and popcorn
- Milk and dairy alternatives — unsweetened almond, soy, hemp, coconut, cashew, flax, pea and oat milks or yogurts; low-sodium dairy-free cheese and cheese spreads
- Oils and fats — vegetable-based oil varieties (choose extra virgin olive oil and limit coconut and palm oils) and tahini (sesame paste); avocado, nuts, seeds, and olives
How to start being vegan
Slowly and methodically.
“I recommend that people cut out one thing at a time.” For example, cut out red meat for the first month, then poultry the next, then dairy, then eggs, and so on. Or you could do it by week instead of a month.
Here’s one path to veganism, eliminating something every week or two, or even monthly if that works for you:
- Week 1: Eliminate red meat.
- Week 2: Drop chicken and keep eating fish.
- Week 3: Start to incorporate meatless meals into your diet and see how you do with them.
- Week 4: Experiment with new recipes.
- Week 5: Drop dairy and replace it with dairy alternatives.
- Week 6: Stop eating fish.
“I like to do it in a step-by-step process because it’s an easier transition. You always have something to fall back on instead of getting rid of too much, too soon.” A vegan diet is tough on convenience. But once you have your essential pantry items and a good routine, it’s less of a challenge. Everyone is different. Some people may prefer doing it cold turkey. Or you could start by including a couple of meatless meals into your week to replace red meat. The key is building a foundation of good meatless recipes and meals to make the transition easier.
Make sure you’re getting enough of key nutrients
But it’s equally important to replace as you remove, particularly important to ensure you’re getting enough protein, iron, omega-3 fatty acids, calcium, and B vitamins.
Protein
“You’ll need a plant-based source of protein to add in as you remove things,” she notes. “Anytime you have to have a restriction — by choice or for health reasons — that restriction doesn’t have to feel bad and it won’t if you come up with an alternative that you can enjoy.”
Iron
It’s also important to know that our body doesn’t absorb plant sources of iron as well as iron from animals. Zumpano recommends pairing plant sources of iron with vitamin C foods, like citrus fruits, strawberries, tomatoes and peppers, to increase absorption.
Omega-3 fatty acids
You’ll also want to be sure to add foods like flaxseed, walnuts, chia seeds, pumpkin seeds and edamame (green soybeans) to boost your healthy fats (omega-3 fatty acids), which are important for heart health and eye and brain development.
Calcium
To increase calcium, which supports bone health, look for vegan-friendly milk alternatives that are fortified with calcium and other nutrients. Options might include soy, almond, oat, hemp or pea-protein-based milks. Be sure to check nutrition facts and ingredients for calcium, vitamin D and protein, as these can vary greatly based on type and brand.
Other calcium-rich choices include dark, leafy green vegetables, such as spinach, kale, broccoli, and collard greens.
B vitamins
Finally, a vegan diet can leave you short of critical B vitamins, especially B12, which helps make red blood cells, prevents anemia and protects nerve cells.
And as you can’t get vitamin B12 from plant sources, you might try fortified breakfast cereals, fortified soy foods (including tofu and soy milk) and multivitamins.
Soy alone has little B12, but its fermented cousin tempeh has a considerable amount. Some research shows that nori (also known as dried purple laver or roasted seaweed) is the best source of B12. You might know it as the wrap around your sushi, but it has plenty of other uses and a taste you can get used to.
And get to know the versatile value of nutritional yeast. This flaky supplement is a great source of vitamin B12 and has a pleasantly cheesy flavor that you’ll enjoy sprinkling on any savory dish. It can even be used as a cheese substitute in recipes.
Just by planning a bit and being intentional about what you add to your menu can address the B12 issue, and give you a few new tastes for your palette.
Going vegan is a journey that may seem daunting at first, but like any habit, it gets easier the longer you go. Everything will eventually begin to look different — from the layout of your local grocery store (your eyes will pop at row upon row of processed foods once you really begin to look).