How to Be Vegan

Becoming a vegan is a long process. Prior to going through that diet transformation, you should know what being a vegan should be.

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Vegan Nutrition

Nutrition facts label are required for packaged foods. The basis for the nutrition facts are based on the variety of dietary targets.

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Vegan Food Pyramid

Those who are new to vegan diet just eat whatever plant-based food. Some do not think much of meeting the nutritional needs.

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We solely believe that to become a Vegan, one must have a discipline in food consumption. The vegetables we offer undergoes an ethical food production. This is the place where you can find the organic foods best for consumption!

Want to try a Vegan lifestyle? This your online vegan store!


Becoming a vegan is a long process. Can you imagine yourself having a no meat, eggs or dairy diet? Prior to going through that diet transformation, you should know what being a vegan should be.

You do not have to rush the transition. It will need more time to get used to being a vegan, however, you should keep the goal in mind. Not all process fits on you, the experience of one varies from another. To completely make your body get used to a vegan diet, make some small changes to your everyday meal.


Nutrition facts label are required for packaged foods. The basis for the nutrition facts are based on the variety of dietary targets. Vegan practice has reached 8 million in population, and almost 23 million people follow a diet that is incline with veganism. For vegetarian products, there is a mandatory mark for vegetarian or non-vegetarian products.

The terms “100%” and “pure” does not mean the product is not mean it is unadulterated or substituted with any additives or non-vegan ingredients. Unlike any vegetarian claims, vegans only permit plant-source ingredients or foods.


A lot of people today are turning to veganism. In fact, a lot of people are no longer consuming meat because of several reasons. There are those who are no longer consuming meat mainly because they want to live a healthier life. On the other hand, there are those who are doing it for moral reasons because they believe that every animal has a right to stay alive. So what are the benefits of veganism that make it so popular today?

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Vegan: How to Be?

Becoming a vegan is a long process. Can you imagine yourself having a no meat, eggs or dairy diet? Prior to going through that diet transformation, you should know what being a vegan should be.

You do not have to rush the transition. It will need more time to get used to being a vegan, however, you should keep the goal in mind. Not all process fits on you, the experience of one varies from another. To completely make your body get used to a vegan diet, make some small changes to your everyday meal.

Cutting your diet to plant-based foods does not mean that you should miss the essential nutrients. Browse more in the website to have an idea on which plant-based foods that contain nutrients and vitamins.

Being surrounded with non-vegan friends and family members may be tempting, the transition needs you to be courageous and curious at the same time. Thus, do not hesitate to ask for some help. This website is a reliable source for full information of becoming and being a vegan. Check the other articles, you may discover some additional information to help you guide through the phase.

Shopping List of a Vegan

It is never recommended to consume highly processed foods. Here, we offer you a list of foods that can substitute your non-vegan diet! These substitutes can help you with the transition phase.

Milk Substitutes
• Hemp milk, it contains complete protein.
• Soy milk
• Almond milk, contains low sugar and calories.
• Cashew milk
• Rice milk, non-allergenic.
• Oat milk

Egg Substitutes
• Ground flaxseed eggs
• Chia seed eggs
• Cornstarch eggs
• Arrowroot eggs
• Chickpea flour eggs
• Applesauce and bananas
• Tofu
• Aquafaba, a liquid from a cooked chickpea.

Sweeteners Substitutes
• Unprocessed stevia
• Organic maple syrup
• Blackstrap molasses
• Zulka

Plant-Based Meat Substitutes
• Tempeh, from soy.
• Seitan, wheat meat.
• Chickpeas
• Organic, non-GMO tofu

Whole Grains
• Quinoa
• Brown rice
• Farro
• Bulgur

You may also add these seasonings in your cupboard!
• Dried basil
• Dried rosemary
• Dried oregano
• Dried thyme
• Cumin
• Red pepper flakes
• Rice vinegar
• Siracha
• Onion powder
• Ground ginger
• Ground chipotle
• Low sodium soy sauce

When going to a shopping, make sure to check the nutritional facts content of some products. Buy those foods that are fresh. We should be more focused on being a healthy transition to a vegan diet.

Vegan Essentials

The following are the must-have vegan essentials for every kitchen, these make meals delicious and healthy!

  1. Nuts

Nuts can provide you a healthier and longer life. It is a must-have in the kitchen since it is excellent for the heart. You can put nuts into salads, pesto, and other meal possibilities. To make the nuts fresh and extend its life, you should keep them in the freezer.

  1. Vegan Milk

Vegan milk is not the same with dairy milk. The options to choose from vegan milk includes coconut, rice, and hemp, almond, cashew, and soy milk. They are packed with nutritional values, coconut milk is rich in Vitamin B and fiber, almond milk regulates the low density lipoprotein which frees the clogged artery, and soy milk is rich with protein.

  1. Agave Nectar

Agave nectar can replace the sweetness of a honey. The nectar comes from an agave plant, it contains high level of fructose. However, this cannot increase the blood sugar levels.

  1. Herbs and Spices

Spices and Herbs can enhance the meal flavor. The following herbs and spices are the must-haves in any vegan kitchen:

  • Oregano
  • Cumin
  • Cinnamon
  • Cayenne
  • Turmeric

Turmeric has properties that can enhance the anti-inflammatory responses of a body.

  1. Pasta

There are a whole-grain and eggless variety of pasta that you can use to prepare for a delicious meal.

  1. Vegetable Stock

Vegetable stocks are gluten-free that can complement the natural flavor of a vegetable.


  1. Beans

Legumes and beans contain full of antioxidants, protein, and fiber.

  1. Dates

Dates contain calcium, iron, and fiber. The sweetness has it best for baked goods and smoothies.

  1. Quinoa

It has a context of a grain, however, it is free from gluten. It is abundant in protein. Quinoa is best combined with salads and stews.

  1. Nutritional yeast

Nutritional yeast is used in sauces, gravies, soups, and tofu. It contains high levels of Vitamin B and enhances the immune system response of the body.

  1. Apple sauce

Applesauce is the best replacement for oil, butter, and eggs. It can moist bake goods and it can make it delicious. It is high in vitamin C and fiber.

  1. Flaxseeds

Flaxseeds contain omega-3 fatty acids and fiber. A ground flaxseed can replace eggs to make muffins, brownies, cookies, and bread. To maintain the freshness and quality of flaxseeds, store them in the freezer.

  1. Agar agar

Agar agar has the same context as a gelatin, it is clear and flavorless. However, it is made from seaweed flakes. It is a good source of iron, calcium, and fiber.

  1. Jackfruit

Did you know that you can actually replace meat with jackfruit seeds? You can mix it in a vegan salad, carnitas, and crab cakes. It has abundant levels of minerals, vitamins, and fiber.

  1. Vegan Mayo

Vegan mayo is free from cholesterols. There is vegan mayo that offers different kinds of flavor.

These essentials are the main item in any vegan kitchen. Shop these essentials now!

Vegan Nutrition: Read the Food Label

Nutrition facts label are required for packaged foods. The basis for the nutrition facts are based on the variety of dietary targets. Vegan practice has reached 8 million in population, and almost 23 million people follow a diet that is incline with veganism. For vegetarian products, there is a mandatory mark for vegetarian or non-vegetarian products.

The terms “100%” and “pure” does not mean the product is not mean it is unadulterated or substituted with any additives or non-vegan ingredients. Unlike any vegetarian claims, vegans only permit plant-source ingredients or foods.

Food labels can sometimes confuse us. It can be a hassle for new vegans.  Here is a quick guide on how to understand the food labels of a vegan food, and for you to decide whether a product is what you desired or considered safe.

  1. Check the serving size. Vegan foods usually serve 2 to 3 grams of fiber per serving.
  2. Check the carbohydrate. There are no refined carbohydrates. In the ingredients, search through the list for any whole grains.
  3. Check the cholesterol. When the product contains cholesterol, even for a small quantity, the product is not considered vegan. Plant-based vegetables do not contain cholesterol. However, there are also products that are non-vegan but does not contain cholesterol.
  4. Check for the sugar. Added sugars should be avoided.
  5. Check for oil. The product should not contain any oxidized palm oil or saturated fats.
  6. Check for allergens or bolded text. There are a list of common allergens of the product listed at the end of the list of ingredients. Allergens include eggs, wheat, soy, and milks. There are manufacturers that bolded the text of their common allergens.
  7. Check for animal products in the ingredients. There are some ingredients that can be commonly found in plant or animal sources. These are the following examples of animal ingredients:
  8. Casein
  9. Lactose
  10. Whey
  11. Elastin
  12. Collagen
  13. Keratin
  14. Gelatin
  15. Lard or tallow
  16. Shellac
  17. Aspic
  18. Honey
  19. Propolis
  20. Royal Jelly
  21. Albumin
  22. Isinglass
  23. Vitamin D3
  24. Pepsin; and
  25. Cod liver oil
  26. Check the vegan label on the product. Trading and food laws can be misleading and deceptive in representations. Thus, vegan labels can be trusted on the product’s food labels. It is visible for customers and helps them shop in convenience.

Take note that vegan products do not sometimes suit for people with allergies. Vegans may not be an animal-based product, but it does not mean it does not contain allergens.

The most healthy vegan foods are the frozen and fresh non-genetically modified organism products. Give importance to minimally processed foods. Take note that it is best to reach the manufacturer. Groups of vegetarian consumers suggest contacting the manufacturers to discern the ingredient sources of the product. Moreover, most vegans promote cruelty-free, you can ask the manufacturer regarding animal testing, and they will answer your inquiries regarding the matter.

Vegan: Health Benefits

Veganism refers to the people who abstain animal-based products or animal-derived ingredients. Their concerns in consuming only plant-based products involve their health concerns, religious beliefs, and ethical values.

A vegan lifestyle can affect the holistic health of a person. The enumerated benefits are claimed by some reputable nutritionist and health specialist.

  1. Nutritional value

Vegan diets are rich in fiber, essential minerals and vitamins, and antioxidants. Although vegans are cautious with their intake because they might not reach the required nutritional value, consuming the required nutritional value can improve the overall health of the person. It reduces the possibilities of medication, surgeries, and cancer.

  1. Mental health

Vegans appear to be positive and mentally stable. There are vegan foods that can enhance the ability of the mind to manage stress.

  1. Weight loss

Vegans weigh less because their diet contains fewer calories, they have the lowest body mass index and are not prone to obesity. Moreover, vegan diet contains more fiber that can aid digestion.

  1. Improves athletic performance

Athletes focus on high-carbohydrate, vitamin and mineral vegetarian diet to enhance their performance in sports. Moreover, a vegan diet can maintain healthy bones. It enhances the acid-base ratio and provides an adequate amount of magnesium, vitamin K, and potassium which are essential for bone health.

  1. Skin health

Vegans have clearer skin because vegan diet contains anti-aging properties. The high fiber and low-fat diet can deregulate the activities of IGF-1, which can reduce the risk of age-related illnesses.

  1. Prevents cancer

A vegan diet can prevent the possibilities of cancer. The high amount of non-essential amino acids in the vegan diet can increase the function of phytochemicals which can inhibit the development of cancer.

  1. Prevents disease

A vegan diet contains lesser saturated fats and fewer preservatives. Thus, it can reduce the risk of diabetes, cardiovascular diseases, rheumatoid arthritis, asthma, and Parkinson’s disease. This is because the vegan diet has a high amount of fiber, antioxidants, flavonoids, carotenoids, and antioxidants. More so, the body is not exposed to meat, seafood, and poultry illnesses.

  1. Balances hormones

A vegan diet can regulate the estrogen levels. Vegan diets contain healthy fats, vitamins and minerals, and herbs that can balance the hormones.

  1. Protects the environment

Plant-based products and diets do not require high energy. There are no deforestation, species extinction, and habitat loss with plant-based diets. Thus, it can benefit the humans and environment.

  1. Life longevity

Vegans tend to enjoy a healthier and longer life. A study has claimed that vegans have lower death rates. Plat proteins are found to reduce the risk of death by 10%, and reduce 12% for risk of death from heart disease.

Although, vegan diets are well-planned, adequate in nutrition, and wholesome. Vegans can still fall short of the nutritional requirements that they consume. Thus, to be able to experience the health benefits provided by the vegan diet, one should consume the plant-based products needed to complement the essential nutrients needed by the body.

Top Benefits of Veganism

A lot of people today are turning to veganism. In fact, a lot of people are no longer consuming meat because of several reasons. There are those who are no longer consuming meat mainly because they want to live a healthier life. On the other hand, there are those who are doing it for moral reasons because they believe that every animal has a right to stay alive. So what are the benefits of veganism that make it so popular today?

Lower cancer risk

One of the reasons why you should consider veganism is the fact that it can actually lower your risk for cancer. Meat can be a cause of cancer considering the fact that it can stay in your colon. In addition to this, the manner which meat is being cooked can also play a role in how you expose yourself from getting cancer. With a high-fiber meal, it becomes possible to cleanse the body and to get rid of all the harmful toxins that can modify the normal cells and turn it into cancer cells.

Lower the chances of developing cardiovascular ailments

It is quite common that there are people that are getting hypertension or having a stroke. Aside from physical activities, it is also important to take a closer look at your meals. Veganism is helpful into lowering the amount of LDL in the body.

Better recovery

It is also important to take note of the benefits of veganism when it comes to improving the body’s overall recovery. Vegetables and fruits are rich in antioxidants that can get rid of toxins and enable the cells to go back to its normal state. This is the reason why a lot of athletes have been relying on vegetables and fruits.

Improved bone density

You may consider dairy as the number one source of calcium. In reality, you don’t have to worry about your source of vitamin D and calcium if you start having a vegan diet. Kale and soy milk are just some of the most common sources of calcium for vegans. In addition to this, they can also get their dose of vitamin D on other vegetables that can help increase the absorption of calcium to the bones.

Lower the risk of type two diabetes

It is also possible that you will have a lower risk of having type-2 diabetes. This is good news especially for people who have relatives who had type-2 diabetes.


If you will look at the cost of eating vegetables compared to eating meat, you will realize that it is actually cheaper to just fill in your groceries with all vegetables than with meat. This means that it is also sustainable. People could actually just plant their own vegetables at home. This way, they can actually cut the cost of buying vegetables.

If you will take a closer look at how veganism can benefit you, you might think of switching your diet already. But of course, keep in mind that in order to sustain this kind of diet, you will have to plan everything well.

How to Transition To Becoming Vegan

A lot of people today are looking to become vegan either for health or for ethical reasons. Of course, it may not really be a good idea to transition abruptly without taking into consideration the major impact that it can do to your body. Though it is definitely healthy, you have to understand that a lot of people may not be able to sustain veganism. Here is how you can transition without any problem into becoming vegan.

Slowly Remove Meat and Dairy

You will have to realize that it is quite hard to get rid of dairy and meat all at the same time. You will have to consider the fact that it is convenient to buy foods that contain eggs, meat, and dairy products. Another reason why you want to slowly transition towards veganism is the fact that some people may not have the palate for eating vegetables all day. In order to stop yourself from craving the foods that you are used to eating, give yourself a transition period. There are some individuals who actually quit being vegan mainly because of the fact that they were shocked by the lifestyle change that they’ve experienced.


Juicing is a great introduction to veganism. You will be able to get used to the taste of vegetables. But of course, if you are going to be juicing, you will also have to consider the taste. You want to start by taking more fruits than vegetables. Also, if you are going to be using vegetables, it is a good idea that you turn to vegetables that somewhat have a neutral taste. This will not disrupt your appetite towards healthy foods.

The good thing about juicing is that it can be a great way to reset the body. You will also receive the micronutrients that your body needs. And to top it all off, it is easy to digest.

Plan your meals

One of the main problems that you will have to face as a vegan is the fact that it can be quite difficult to find a place where you can access vegetables and fruits. What you want instead is to already prepare your meals. You want to have a fridge that is filled with all the necessary vegetables and fruits that you will be eating for the next couple of days.

Learn from YouTube

In order to have an idea about the best recipes that you can incorporate into your meal, you want to make sure that you are going to learn from YouTube. This way, you will have an easier time to make the food even feel like meat. There are those meals that mimic the taste of meat which can be a good thing especially if you are just starting to become vegan.

A lot of people today are looking to become vegan for a number of reasons. There are those who want to turn to veganism mainly because they believe that it is only a moral thing to do. There are those, on the other hand, who do it for health. To ensure that you stick to your conviction, these are some strategies that you would like to follow.

A Simple Guide to Becoming a Vegetarian

Most people are intimidated by the very prospect of becoming a vegetarian that they often hit a roadblock before they can even start on their journey. Admittedly, it can be quite challenging, especially if you are just starting out. After all, it entails a major change in one’s lifestyle.

However, like with anything else in life, it becomes so much easier if you take it one step at a time. This article presents readers with a simple guide that is easy to follow.

Preparation Stage

Before you do anything else, it is essential that you think long and hard about the reasons you are doing this for. This is because a lifestyle change like this one entails quite a bit of motivation to ensure that you do not relapse back to your old habits. In addition to this, having clear reasons to do something also makes the activity that much more fulfilling.

It is also vital that you have a full understanding of what you are getting yourself into. That being said, you should really make an effort to read up. It should be your priority to soak up as much information as you can on the vegetarian lifestyle.

Pacing Yourself

One of the most common misconceptions about making the switch to vegetarianism is that it has to be done in one fell swoop. However, this is very rarely the case. We highly recommend that you make your transition into vegetarianism gradual. This will surely help make the switch more manageable as it gives your mind and body ample time to adjust.

That being said, we suggest that you cut out red meat first as it is the least healthy. From there, you can move on to the other types of meat – starting with pork, then chicken and finally seafood. For this purpose, you set aside a two-week transition period for each stage to make things easier for yourself. During this time, you will notice that there will be a significant drop in your meat cravings. The most important thing is to stay strong and stick to your program. Soon enough, as everything normalizes, you will hardly even notice the absence of meat in your diet.

Keep it Fun

Most people seem to think that vegetarianism is a bland existence. Nothing could be farther from the truth. In fact, it gives you plenty of opportunities to have fun and experiment with your food. Your favorite recipes are given new life when you start substituting the meat with its vegetarian alternatives.

As if that were not enough, vegetarianism also opens the door to a myriad of new recipes. As you are starting out, we suggest that you try cooking new dishes whenever you can as this should help you get a better hang of your new diet while also helping you expand your horizons. Of course, you can also start putting things together yourself to see whether they work together well or not.

This article presents readers with a simple guide to vegetarianism.

Vegan Food Pyramid

Those who are new to vegan diet just eat whatever plant-based food. Some do not think much of meeting the nutritional needs. Although, animal products have an essential role in diet, and in vegan diet, there is a better method to substitute the nutrients that can be consumed in meat.

  • Grains: Whole grains and unprocessed grains provide a bulk of calories. This can make you satiated and can increase your daily serving. Thus, your energy needs will be complemented.
  • Vegetables: Cooked and raw vegetables are healthy and should be in the list of your daily diet. The cruciferous and leafy green vegetables are high in nutrients.
  • Fruit: Fruits are best for breakfast, desserts, and snacks. It is best to limit fruit juices, and choose fresh fruits.
  • Legumes: Hummus, cooked beans, lentils, soy milk, and tofu are included in this category. Limit vegan meaty substitutes and choose those calcium-fortified ones.
  • Nuts and seeds: On a regular basis, do not have more than 2 servings. It does not provide any essential fats.

As said, there are essential nutrients that we need to consume daily, and as vegans, there are nutrients that we should take from plant-based substitutes. The following are the essential nutrients, the daily recommended intake, and the plant-based substitute that contains high amounts of the nutrients.

  • Calcium: The daily recommended intake of calcium is 1,000 milligrams. It can be found in navel oranges, kale, spinach, broccoli, soy milk, tofu, almonds, and molasses.
  • Iron: The daily recommended intake of iron for males is 8 milligrams and 18 milligrams for women. It can be found in oatmeal, spinach, collard greens, dried figs, green peas, lentils, almonds, and molasses.
  • Zinc: The daily recommended intake of zinc for females is 8 milligrams and 11 milligrams for males. It can be found in wheat germ, brown rice, oatmeal, tofu, lentils, peanuts, pumpkin seeds, cashews, and almonds.
  • Iodine: The daily recommended intake for iodine is 150 micrograms. It can be found in seaweeds and iodized salt.
  • Protein: The daily recommended intake of protein is 0.8 grams per kilogram of body weight. Protein is abundant in whole wheat, quinoa, peanuts, tofu, soy milk, beans, lentils, pumpkin seed, and almonds.
  • Omega-3: The daily recommended intake for omega-3 is 1.6 grams for male and 1.1 grams for females. It can be found in chia seeds, walnuts, and flaxseeds.
  • Vitamin D: The daily recommended intake of vitamin D is 15 micrograms or 600 IU. It can be gained through sun exposure for 10 minutes, and vegan supplements for Vitamin D2 or D3.
  • Vitamin B12: The daily recommended intake for vitamin B12 is 2.4 micrograms. It can be found in nutritional yeast.

Be healthy! You should eat the plant-based foods that can give you the recommended daily intake of the essential nutrients.

4 Great Reasons to Become a Vegetarian

If you are concerned about your diet and your overall health then chances are you have given the prospect of becoming a vegetarian some thought. Of course, it is no secret that vegetarianism is not everyone’s cup of tea. After all, far from being a simple diet, it actually entails a change in one’s lifestyle.

Admittedly, hardcore carnivores fanatically devoted to meat may not find the prospect appealing at all. However, we still recommend that you keep an open mind about it. After all, there have been many meat lovers who have since seen the light.

Healthier Diet

One of the most common arguments for meat consumption is the amount of protein it contains. While it cannot be denied that meat is indeed rich in protein, it is also worth noting that there is a major tradeoff here as it also contains high levels of fat. Most of the time, this would also include high levels of saturated fat.

This simply means that you can get rid of much of the bad fat in your diet by cutting out meat entirely. In its place, you can start eating things which contain good fats. This is crucial if you are looking to prevent the onset of health conditions like hypertension and heart disease. In addition to this, vegetarianism has also been proven to decreases the likelihood of a person contracting serious diseases like diabetes and cancer later in life.

This is made possible by the fact that vegetarians get better nutrition than most. This is because their diet replaces meat with a wide array of food which contains higher levels of nutrients and vitamins for your body. This includes everything from vegetables, fruits, whole grains, and even beans.

Easier Weight Loss

Due to the fact that the vegetarian contains less bad fat, it becomes significantly easier for people to lose weight. Weight loss is to be expected since the entire design of vegetarianism is to help people lead healthier lifestyles. Of course, to stay on track, one still has to make an effort and avoid other fatty foods aside from meat.

Avoid Food Poisoning

Millions of people experience food poisoning every year. Most of these stem from ill-prepared meat.  This is because meat can easily become a breeding ground for all sorts of harmful bacteria unless it is stored, prepared, and cooked correctly. Needless to say, you can lower your risk of being food poisoned by getting rid of meat altogether.

Becoming Environmentally Responsible

It is a little-known fact that the meat industry is one of the most environmentally harmful sectors out there. This is because it deals with a lot of wasted resources, from the excessive amounts of grain needed to feed the animals, to the fuel needed to process and transport their meat, not to mention to extreme levels of pollution caused by animal wastes. By becoming a vegetarian, you are essentially making a conscious choice to stay away from this type of system.

This article presented readers with a couple of reasons why they should consider becoming vegetarians. It highlights some of the perks that come with this lifestyle.

Understanding the Health Benefits of Vegetarianism

Living a healthy lifestyle is of paramount importance nowadays. However, this can prove quite challenging for most people. This is because maintaining a well-balanced diet is easier said than done. However, it should go without saying that the benefits are most definitely worth it.

This is also the reason why most people are making the switch to vegetarianism. It not only provides you with a chance to eat healthier but it also helps you live a well-balanced life. This article briefly explains some of the major benefits associated with being a vegetarian.

Improve Your Mood

One of the most prominent benefits of vegetarianism is the significant improvement it brings on a person’s mood and disposition. Interestingly, this is backed by a number of different scientific studies wherein experts have identified arachidonic acid as one of the major culprits behind mood disturbances.

It should come as no surprise that this particular substance is a regular part of most people’s diets, primarily from meat. By switching to a vegetarian diet, you can significantly reduce the levels of arachidonic acid in your system.

Get Healthier Skin

Vegetarians are widely known for their clear and glowing skin. This hardly comes as a surprise as their diet gives them everything they need to ensure that their skin remains as healthy as possible. This is because the vegetarian diet can significantly cut down on the oil, while also providing you with the right type of nutrients to help nurture your skin.

It is also worth mentioning that studies have found that a vegetarian diet can help alleviate the symptoms of Psoriasis. This is great news as patients diagnosed with this condition often find it extremely irritating to the point that it can hinder you from living an otherwise normal life.

Preventing the Onset of Serious Diseases

There is certainly no shortage of serious diseases which can develop later on in life. While many of these health conditions also relate to the types of physical activity we partake in (or lack thereof), there is also an undeniable link between them and one’s diet. After all, we are what we eat.

That being said, one of the major components of most people’s diet is animal fat. This not only raises one’s cholesterol levels, it also increases your chances of developing cardiovascular diseases later on. A shift towards a vegetarian diet, however, should address these problems. This is because it totally eliminates the unhealthy animal fat. In addition to this, most vegetarian diets come with food containing high levels of antioxidants.

Another major benefit of a vegetarian diet is the reduced risk of obesity and diabetes. The core of this lifestyle hinges on the vital concept of self-control. Eliminating excessively fatty food is only the first step.

This article presents readers with an overview of the many benefits of a vegetarian diet. It presents how this change in one’s lifestyle can have far-reaching impacts. While kicking old habits may be hard, the rewards of switching to a healthier diet will surely make it worth your while.

A Beginner Vegetarian Diet Plan

So, you have started on your journey towards vegetarianism. As most practicing vegetarians would tell you, the early phase is the hardest as you barely have an idea of what you need to do. Similar to any other major changes in one’s lifestyle, the shift towards vegetarianism takes some getting used to. That is why it is vital that you take it easy on yourself by giving yourself ample time to adjust to your new diet.

This article presents readers with a couple of reminders and tips for your vegetarian diet plan. Presented below are just some of the things you need to keep in mind as you start planning your meals in the future.

Understanding the Different Types of Vegetarians

Before anything else, you need to understand that the term vegetarian refers to a broad range of people. As you embark on your journey towards a healthier life, you will need to decide for yourself which strand of vegetarianism you want to follow. Having full knowledge of these strands will help you better craft a meal plan that is appropriate for you.

For instance, ovo-lacto vegetarians are free to consume eggs as a protein source. On the other hand, lacto-vegetarians can’t so they often make use of alternative protein sources for their diet. Of course, we would be remiss if we did not mention the Vegans who do not consume any products derived from animals including milk, eggs, and honey.

Start with Substitutions

Now, you may be tempted to go cold turkey and just swear off all kinds of meat in one fell swoop. While you are free to do that, it is also worth noting that this can prove quite challenging for most people. That is why we recommend that you take it slow and give your body (and your appetite) some time to adjust. After all, a major change in one’s diet can take some getting used to.

The best way to do this is by sticking with tried-and-true recipes and gradually substituting the ingredients with vegetarian-friendly components. For instance, if you love chili then you can start by reducing the ground meat and increasing the amount of beans in your recipe. You can also start making lasagna by substituting the sausages with roasted vegetables. It really is up to you to see how creative you can get with it.

Nutrition is Paramount

It should go without saying that vegetarians have the same nutritional needs as omnivores. We need to consume 5.5 ounces of it per day. However, the difference is that vegetarians have to find alternative protein sources due to the fact that we have eliminated the presence of animal meat in our diet.

Luckily, there is no shortage of plant-based sources of protein. For instance, there is the incredibly versatile soy, which also serves as the key ingredient for many of the meat substitutes found in the market today. You can also increase your intake of seeds, nuts, legumes, and whole grains. Just make sure that you consume different sources of protein to ensure that you are getting the right level of amino acids in your system.

These are just some of the basic rules beginner vegetarians need to keep in mind when making their own meal plans.

Understanding the Different Vegetarian Diets

Vegetarianism entails a major change in a person’s lifestyle. After all, in order to stay true to its tenets, it only follows that you also stick to its regimen. However, it should be noted here that some vegetarian diets are stricter than others. This is because there are several types of vegetarianism that most people are simply unaware of.

That being said, different people often subscribe to various forms of vegetarianism. Basically, true vegetarians do not eat any type of meat at all. This rule also applies to chicken and fish. However, some people consider themselves as semi-vegetarians. This diet entails the elimination of red meat but it does allow you to still consume poultry or fish from time to time.

There are several subcategories to vegetarianism, the first of which are called lacto-ovo vegetarians. Like most vegetarians, they also do not have any meat in their diets, however, they do still consume dairy products and eggs. On the other hand, there are those known as lacto vegetarians. Dairy products are commonplace for this particular diet though they choose not to consume eggs. The opposite is true for ovo vegetarians, however, as they eat eggs but have sworn off all types of dairy products.

Perhaps the strictest form of vegetarianism is known as veganism. For this diet, all types of animal products are excluded. This includes everything from eggs and dairy products to honey and even gelatin. It is also worth noting that some macrobiotic diets fall under this category. However, some practitioners even take it one step further by also restricting their consumption of refined and processed foods which contain preservatives, caffeine, and stimulants.

Needless to say, you will need to have a proper understanding of the different kinds of vegetarianism if you wish to become a vegetarian yourself. Hopefully, this was able to shed some light on the issue.

Things to Remember for New Vegetarians

For the longest time, an omnivore diet has been seen not only as the most popular type of diet for most people. Consciously choosing to stop eating meat or animal-based products was simply unheard of. However, times and attitudes regarding personal health and diet have changed dramatically over the years.

While vegetarians still remain firmly in the minority, it is a community that is significant in size and one that continues to grow. This simply means that practicing vegetarians and prospective vegetarians have nothing to worry about in terms of options. As the food community grows, so does the variety.

Of course, this significant increase in the number of vegetarians is hardly surprising considering the many benefits associated with this particular lifestyle. In its endorsement of vegetarianism, the Academy of Nutrition and Dietetics said that appropriately planned vegetarian diets are not only healthy and nutritionally adequate but they also have the capacity to prevent and treat certain diseases.

Different Diets

That being said, it should be your priority to really familiarize yourself with the vegetarian diet. You must remember that there are subcategories to vegetarianism. Namely, these are:

  • Lacto-Ovo Vegetarians
  • Lacto Vegetarians
  • Ovo Vegetarians
  • Vegans

Nutritional Planning

That being said, whichever type of vegetarianism you subscribe to, it is of paramount importance that you do everything you can to meet your nutritional needs. As you may well know, cutting out major food groups from your diet will inevitably lead to a nutritional deficiency, unless you find alternative ways to substitute the nutrients you normally get.

This is where dietary planning comes into play. As you map out your meals, you will need to keep close track of your protein, zinc, iron, and calcium levels. It would also be wise for you to maintain your vitamin D and vitamin B12 intake. Remember, this is the only way to maintain a high energy level while also maintaining muscle and bone strength.

Many women eat a diet that contains no meat or fish for a variety of reasons. They may be concerned about cholesterol or opposed to the killing of animals for food. Or perhaps they’ve just found that they feel better when they don’t eat meat.

Planning a Vegetarian Pregnancy

A lot of women follow a vegetarian diet. However, some moms-to-be have some concern on how they can continue this lifestyle now that they are pregnant. That being said, you should allay your fears altogether as doctors have already deemed a vegetarian diet as safe for expecting mothers.

This means that you can still carry on without any meat intake. However, there is an all-important catch to this. While getting your daily nutritional needs is important for non-pregnant women, it becomes doubly so when you factor in a child growing in your womb. This means you will need to ensure that you get enough protein as well as the different vitamins, minerals, and nutrients needed to ensure your health and that of the child.

While that may seem like a daunting task, believe us when we tell you that it is actually incredibly simple. All you need to do is make sure that you are able to eat a wide variety of healthy foods including vegetables, fruits, legumes, and nuts.

Needless to say, plant foods will take center stage in your vegetarian pregnancy meal plan. After all, you not only want your diet to consist of fresh and delicious greens, you will also need to ensure that you have an abundant supply of essential vitamins and minerals. In addition to this, dairy products also play a major role in this diet as they help boost protein, calcium, vitamin B12 and vitamin D levels. You can also make full use of fruit-based desserts as they also serve as wonderful sources of nutrients.

Becoming a mother is a major milestone in any woman’s life. While it is no walk in the park, your vegetarian diet can make the task easier and healthier, both for you and your baby. This article presents a simple guide to a vegetarian pregnancy.

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