20 Healthy Vegan Tips from Registered Dietitians

Are you a new vegan or learning more about a plant-based diet? Read on for 20 healthy vegan tips and get more advice from the registered dietitians in the free vegan challenge.

1. Where do you get your protein? Protein in a vegan diet comes from including legumes and grains in your daily menu.
2. What about complete proteins? We now know that combining legumes and grains as part of the same meal is not necessary, as long as you’re having them both on the same day.
3. Tofu is such a nutritious ingredient and high in protein, and is easy to digest. It’s easy and delicious to add to many different tasty tofu dishes.

1. We MUST take a B12 supplement. B12 is the only nutrient that’s not found in plant-based foods. A simple blood test can determine your current B12 level.
2. Soy products are an excellent source of complete protein, calcium, and fiber. You can enjoy up to 3 portions in your daily menu.
3. Treat yourself to a healthy snack between meals! Try a handful of nuts with a piece of fruit, fresh veggie sticks, edamame, cooked chickpeas or beans, or a bowl of oatmeal to stay well-fed and energised.

1. Soaking dried beans and other legumes overnight, or at least for a few hours, allows shorter cooking times. Soaking also makes legumes easier to digest and even increases mineral absorption. When cooking larger legumes, it’s also a good idea to change the cooking water after it first boils, if you have trouble digesting them.
2. Frozen, pre-cooked legumes can be more expensive than dried ones, but this is a great, quick and easy way to eat more legumes that are also usually easy to digest. They are great if you are busy or you just don’t like spending a lot of time in the kitchen.
3. If using canned legumes that contain salt, remember to rinse them before using.

1. Plant-based foods are rich in dietary fiber and are digested faster than animal-based foods. That’s why a vegan diet can be helpful in the prevention of constipation and colon cancer.
2. Since plant-based foods are digested faster, vegans typically require more meals per day than non-vegans do. Three large meals and two small ones each day is recommended.
3. Include iron-rich foods in your daily menu to get enough iron every day, including plenty of legumes (beans, lentils, soy, chickpeas), whole grains, seeds, nuts and nut butters.

1. Try to incorporate a handful of nuts and seeds into your diet. Not only are they tasty and high in protein, they also contain healthy fats and lots of minerals. Enjoy some nuts with a piece of fruit, mixed into your salad, or as a topping for non-dairy yogurt or oatmeal.
2. Avocado, olive oil, nuts and nut butters contain good, healthy fats. However, as these foods also have a high calorie count, it’s a good idea to consume them in moderation, particularly if you’re trying to lose or maintain weight.
3. Not all plant-based fats are good for you: saturated and trans fats are prevalent in processed foods such as candy, cookies, and other highly processed snacks. Try to avoid consuming these foods on a regular basis.

1. Eat your veggies, your body will thank you! Choose a variety of types and colors. Different colors of vegetables indicate different kinds of antioxidants, which is why variation in our diet is important. If you’re not used to eating a variety of vegetables, start by trying a new kind once every now and then. Learn how to enjoy more vegetables.
2. Not all meat replacements are created equal! Check the list of ingredients on the package. The longer the ingredients list, the more processed the product.

1. You may need to let your body adjust gradually to digesting more legumes. Start with the smaller, more digestible varieties: lentils, peas, mung beans, tofu. Start with a small portion, making it a bit larger each day.
2. Incorporate fresh vegetables or fruit into every meal to significantly improve absorption of minerals such as iron, calcium, and zinc. Avoid caffeine (coffee, tea, chocolate, or cola) until at least 30 minutes after your meal.
3. From jogging, to pilates classes, to playing sports, regular moderate exercise is also an important part of a healthy lifestyle, and finding something you enjoy will make it easier to get started and keep going. A simple, healthy meal that contains proteins and carbohydrates is great for after a workout.