Healthy Eating

Vegan Diets

By Jackie OgollaPublished 3 years ago • 3 min read

A vegan is a person who avoids using or consuming animal products, specifically meat, dairy, eggs, and honey. Vegans also avoid using animal-derived materials, such as leather, fur, and silk, and products tested on animals. They follow a plant-based diet and lifestyle for ethical, environmental, health, or religious reasons.

There are generally two main categories of vegans: dietary vegans and lifestyle vegans.

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Dietary vegans: These individuals avoid animal products in their diet and consumption but may use animal-derived products in other areas of their life, such as clothing and cosmetics.

Lifestyle vegans: These individuals avoid all animal products, including food and non-food items, and practice a cruelty-free lifestyle. They also advocate for animal rights and may participate in activism to promote veganism.

It's worth noting that there may be different degrees of adherence to a vegan lifestyle, and some individuals may fall somewhere in between these two categories. However, the main idea is to reduce or eliminate the use of animal products as much as possible.

You're probably wondering, how easy is it to transition to a vegan? Some tips that can help make the transition to a vegan diet easier are:

Start gradually: Start by cutting out meat, then dairy, and gradually replace them with plant-based alternatives.

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Plan your meals: Plan your meals in advance and make sure to include a variety of fruits, vegetables, legumes, whole grains, nuts, and seeds.

Educate yourself: Learn about plant-based sources of protein, calcium, iron, and other essential nutrients.

Find vegan replacements: Try out plant-based alternatives to meat, dairy, and other animal products to find what you like.

Try new recipes: Experiment with new recipes and cuisines to keep your meals interesting.

Get support: Join a local vegan community or connect with others online who are also making the transition.

Be patient: It can take time to adjust to a new way of eating, so be patient with yourself and don't get discouraged.

Common plant-based alternatives to meat include:

i. Tofu or tempeh: Made from soybeans, these options can be seasoned and cooked in a variety of ways, from stir-fries to grilling.

ii. Legumes: Lentils, chickpeas, black beans, and others are high in protein and can be used in a variety of dishes, such as salads, soups, and stews.

iii. Seitan: Made from wheat protein, this meat alternative has a chewy texture and can be used in place of meat in savory dishes.

iv. Jackfruit: This fruit has a meat-like texture and can be used as a filling in tacos or sandwiches.

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v. Plant-based meats: There are many commercially available plant-based meats that mimic the taste and texture of animal meat, such as burgers, sausages, and meatballs.

vi. Quinoa, bulgur, and other grains: These whole grains can provide a filling, protein-rich base for vegetarian meals.

vii. Nuts and seeds: Almonds, peanuts, and sunflower seeds are high in protein and healthy fats and can be used in a variety of dishes, from spreads to protein-packed snacks.

Another question that many people ask is if it's ok for children to be vegans. Yes, it's okay for children to abstain from meat if it aligns with their personal beliefs, religion, or dietary restrictions. A well-planned vegetarian or vegan diet can provide all the necessary nutrients for children's growth and development. However, it is important to consult a pediatrician or a registered dietitian to ensure that the child is getting adequate protein, iron, calcium, and other essential nutrients from alternative sources.

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So then what would you serve in a 10-year old's birthday if she/he is vegan?

Here are a few ideas: