Going vegan: where to start – and why more of us are abandoning meat and switching to a plant-based diet
With more of us considering switching to a plant-based diet, here are some top tips from dietitian Jessica Kotlowitz on going vegan for the first time, and an explanation of the health and environmental benefits that leaving meat behind can bring
Making adaptations to your diet is not a simple change: it can take research, education and demystifying those old wives’ tales you’ve heard. Nevertheless, a recent study conducted in the UK showed that attitudes towards eating animal products are shifting, as people become more aware of animal cruelty and the environmental and health downsides associated with eating meat.
We interviewed plant-based dietitian Jessica Kotlowitz* to give us the low-down on going vegan for the first time, misconceptions around plant-based eating and top tips for your journey as a vegan.
Ditching meat for plants – here’s how you should start
Kotlowitz says it’s critical for people to research the nutritional aspects of a plant-based diet. She says it’s important to make sure meals are balanced and all nutrients are factored in.
The dietitian suggests beginning with one meal a day, easing into the journey of plant-based eating.
“Breakfast is usually an easy option to ‘veganise’ as it’s usually vegetarian already. You can just replace dairy products with plant-based alternatives. If you enjoy eggs at breakfast, you can experiment with tofu scrambles or chickpea omelettes. Once you have breakfast down, move on to snacks, then lunch and then supper.”
First-timer mistakes to avoid
If you’re trying to focus on a plant-based diet for the first time, many people fall into the trap of having a carb-heavy diet. Kotlowitz explains that neglecting to do research on a healthy and balanced meal results in a lack of vitamins and minerals. She says people also often rely on easy, unhealthy snacks.
“Another common trap is eating a vegan diet that focuses on processed foods that are low in nutrients like cool drinks, crisps, instant noodles, cookies and fried foods.”
Health benefits explained
Breaking down the top three benefits of being vegan, Kotlowitz starts with the fact that a plant-based diet is kinder to the environment. She says that producing 1kg of kidney beans requires 18 times less land, 10 times less water, nine times less fuel and 12 times less fertiliser when compared to producing 1kg of protein from beef.
When following a balanced vegan diet, there is also less chance of heart disease, high cholesterol, diabetes and high blood pressure.
The dietitian added that there can be a benefit to your bank account too as eating a vegan diet with staple plant foods like legumes, pulses and grains is cheaper than purchasing animal products.
Busting the myths
“‘So, how do you get your protein?’ is a common question asked by vegan sceptics. Well, a balanced plant-based diet will contain enough protein just as any other diet. Kotlowitz says while there is no right or wrong about what a healthy vegan meal looks like, there are general guidelines.
“A vegan meal should be made up of predominantly unprocessed/ whole-foods and should contain a good amount of fibre (fruits, vegetables, wholegrains or beans), a good source of colourful vegetables or fruits, a good source of protein (beans or soy products) and a good source of healthy fats (nuts, seeds, avocado or olive oil).”
Go easy on yourself
If you’re about to embark on a diet change, Kotlowitz says it’s important not to put too much pressure on yourself. She says that being vegan is a big commitment and changing what most of us have known most of our whole lives won’t happen overnight.
*Jessica Kotlowitz is a clinical dietitian and has a Masters in Nutrition. Online she is known as The Green Dietitian.