Vegan diet

Nine Healthy Tips to Help You Start Eating a Vegan Diet

You may have heard a friend saying that incorporating more veggies and less meat into their diet has proven beneficial to their health. You may also feel inspired to swap a plant-based lifestyle to shed weight or improve your health. But before starting to follow a vegan lifestyle and diet, you need to do some research and follow some tips to ensure you don’t face nutrition deficiency. Now, you may wonder, “How do I kickstart my vegan journey?” In this blog, we will help you learn more about the tips and rules to start eating a healthy vegan diet. Read on to know more. 

9 Healthy Tips on How to Start Eating a Vegan Diet

Explore New Vegan Protein Sources 

Animal-derived protein is high in unhealthy saturated fat, while on the other hand, plant-based protein sources are good for the health as well as the environment. While switching to a plant-based diet, people are often concerned about unmet nutrition needs. However, one should plan one’s diet with the help of a dietician and include a variety of plant-based protein sources in it. Vegan sources of protein may consist of edamame, tempeh, tofu, lentils, nuts, beans, and chickpeas. You can also get your daily dose of protein from almonds, walnuts, and seeds such as sunflower and pumpkin seeds. 

Incorporating Whole Grains 

Instead of eating refined grains such as white pasta and white bread, you can choose whole grains such as quinoa and brown rice, which add vitamin B and iron to your plant-based diet. The extra fiber from your whole grain meals will keep you fuller for longer and may also help you shed the extra weight. You can use them in vegan tacos and salads. 

Have a Rainbow Meal

It is crucial to prepare your healthy vegan meal plan and eat balanced meals to ensure that you get adequate nutrients. To get the maximum benefit from your vegan diet, you should choose produce from all the seven colors of a rainbow. You can paint your plate with the colors of the rainbow to diversify the nutrients you are consuming. You can fulfill your protein and fiber needs by including more beans into your diet; you can get vitamins and minerals from green leafy vegetables, and so on. 

Pump Up Your Iron

Meat and chicken are among the most popular animal-derived sources of iron, another nutrient essential for vegans to pay attention to. Vegans may get this mineral from legumes, green leafy vegetables, and beans, but this mineral is not as easily absorbed when derived from plant sources as from meat sources. To maximize the benefits of plant-based iron, you should eat iron-rich meals and food items loaded with vitamin C, which helps enhance the absorption, rather than using it in conjunction with foods high in calcium, which may hinder iron absorption.

Don’t Assume Vegan Food Products Are Healthier

The vegan cookies you bought from the grocery store don’t need to be any better than the waistline regular cookies. Similarly, any garlic bread made with vegan margarine is not healthier than the ones made with butter. Usually, processed, ready-to-eat vegan foods contain saturated coconut oil and palm oil. So, to protect the health of your heart and overall well-being, you should stick to whole foods such as nuts, hummus, carrots, legumes, fruits, and veggies. With this, you can create some recipes of your own or search the web for delicious, easy, and lazy recipes. However, indulging in vegan delicacies every now and then is fine, too; just don’t justify that every vegan food is healthy. 

Focus On Fish-Free Omega-3s

Even when you incorporate a variety of vegan food in your diet, you may still find difficulty in gathering a few nutrients, one such nutrient is omega-3 fatty acids. Two types of omega-3 fatty acids, DHA & EPA, are essential for brain development, heart health, and eyes. These nutrients are most commonly found in fish such as salmon, although ALA can also be found in plant-based omega-3 sources such as flaxseed, walnuts, canola oil, and soy. At the same time, you can get DHA from DHA-fortified soymilks and breakfast bars. Nowadays, supplements of  DHA/EPA derived from algae are also available. 

Be Aware of B12

Vitamin B12 aids in the transformation of food into energy and helps the brain function properly. It is found mainly in animal-derived food sources such as fish, eggs, meat, poultry, and other dairy products. People following a plant-based diet may get B12 from certain energy bars and fortified cereals. However, they should consult their doctor before taking any supplements. The daily recommended dose for vitamin B12 is 2.4 mcg for most adults. 

Don’t Miss Out on Vitamin D

Non-vegans can get vitamin D from fish like sardines and salmon and from fortified dairy products such as yogurt and milk. However, many people are unaware that some fortified non-dairy milk, such as almond milk and soy milk, is also available in the market, along with orange juice. Mushrooms exposed to UV light are also great sources of vitamin D. Our skin can synthesize vitamin D when the sun is stronger during summer. Although some experts believe that vitamin D’s daily value (DV) should be closer to 1,500 IU, it is currently listed as 600 IU. To reach those numbers, a lot of people—vegans included—might need to take a supplement.

Make Veggies the Stars of Your Meals

While transitioning from an animal-based diet to a completely plant-based diet, people are most focused on what they can’t have rather than what they can. A nutrition-loaded meal doesn’t necessarily have to be based on meat; there is a wide variety of veggie-packed delicious food that not only keeps your calories in check but is also high in fiber, vitamins, and minerals.  


Before starting a vegan diet, you should consider a few things, such as incorporating more veggies in your plant-based diet, including rainbow colors in your plate, consuming whole grains, exploring new vegan protein sources, and being mindful of vitamins and minerals. By following these healthy tips, you can ensure your body stays away from nutrient deficiency. For personalized advice and guidance to prepare a healthy vegan meal plan for maintaining your health and welfare, you can consult a licensed healthcare professional or dietician.  

Leave a Reply