Transitioning to a Vegan Lifestyle

Categories: Veganism

The vegan diet isn’t just super easy to follow. It is also a great way to keep the body healthy while staying full and happy. With that said, the question arises, what exactly can you eat while on a vegan diet? And more importantly, what do you have to avoid?

What to Eat

What can you eat? Contrary to the myth that vegans can’t eat anything but “grass,” there is a wide range of options available to you. Besides the obvious choices such as vegetables and fruit, you can also eat nuts, seeds, tofu, legumes, and plant milk, such as coconut milk or soy.

Here's a list of food items that you should stock in your kitchen.

  • Vegetables
  • Fruit
  • Legumes
  • Tofu
  • Tempeh
  • Seitan
  • Sea salt
  • Pepper
  • Soy sauce
  • Assorted spices and herbs
    Mustard
  • Vegan mayonnaise
  • Vegan butter
  • Extra virgin olive oil
  • Grape seed oil
  • Peanut oil
  • Coconut oil
  • Palm shortening
  • Assorted vinegar
  • Whole grains (wheat, barley, rye, rice)
  • Flour (whole wheat, soy, almond, chickpea, and others)
  • Whole-grain bread
  • Plant-based protein powder (soy, rice, pumpkin)
  • Plant-based milk (soy, almond, cashew, coconut)
  • Nuts and nut butter
  • Avocado and avocado oil and butter

You can also spice up your food with a combination of herbs and salt, but it is recommended to limit your sodium intake is between 1,000-1,500 mg per day.

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If you want to use salt, use sea salt or kosher salt that does not have added ingredients like anti-caking agents, which are not good for you.

Eat foods like olives, tofu, avocados, seeds, and nuts in moderation.

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No more than 15 to 20 percent of your calories should come from these sources. [3] Everyone has different preferences and needs, so experiment with different amounts to find out what suits your needs.

It is best to eat more complex carbohydrate vegetables, which contains lots of bulk and fiber. This will give you enough to eat and will give you that full feeling without stuffing yourself. Also, limit the number of simple carbohydrates, like starches, sugars, and processed flours, which can spike your blood sugar.

It is best to limit your fruit intake and only stick to fruits that are low in simple carbohydrates and sugar. These include:

  • Blackberries
  • Strawberries
  • Raspberries
  • Blueberries

Don’t be afraid to try new vegetables and cook them in different ways, especially if you are not a fan of raw food.

What NOT to Eat

From a diet perspective, vegans refrain from eating animal or animal-based foods. The list of things that you shouldn't eat in veganism is pretty simple. If it comes with an animal association, you cut it loose. That includes meat and poultry, starting with beef and chicken and everything in between. Fish-based products are also off-limits. Also, anchovies, shrimp, scallops, and crabs are all off the list. Dairy products such as milk, whey, cheese, and ice cream are also off-limits. The same goes for eggs, honey, and gelatin.

Any food containing animal fat and enzymes (chocolates, cheeses, salad dressings, sauces, and bread) should also be removed from your shopping list. Some vegans even avoid eating vegan food that is heavily processed, like flours, oils, and fake meat and dairy products.

It is also important to avoid highly processed foods that have little nutritional value but will cause you to pack on the pounds. Here's a brief list; however, there are many others.

  • White pasta
  • White bread
  • Cereals with low fiber and added sugar
  • Soda, diet soda
  • Artificial sweeteners
  • Fruit juices with additives and sweeteners
  • Potato chips
  • Crackers
  • Pretzels

You can top your food with a natural sweetener, but it is recommended to limit the highly processed sweeteners.

It is best not to consume packaged vegetarian and vegan meat substitutes. The majority of them have a high amount of simple carbohydrates (we will sometimes refer to this as high-carbs) and are heavily processed. Some veggie burgers are a better option.

Genetically modified or non-fermented soy products are not healthy and should be avoided. Also, I recommend limiting or eliminating all foods that have been genetically modified (GMO). GMOs have been linked to a variety of health issues, including digestive issues, food allergies, liver problems, and more. [11]

Updated: Nov 01, 2022
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Transitioning to a Vegan Lifestyle. (2020, Oct 01). Retrieved from https://studymoose.com/transitioning-to-a-vegan-lifestyle-essay

Transitioning to a Vegan Lifestyle essay
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