Want to get healthy? Veganism is the first step in the right direction. The benefits of a vegan diet are a-plenty. But vegan food doesn’t always mean healthy food (Oreos are technically vegan, after all). The good news is we’re here to guide you with our tips for healthy vegan eating, so you can reap the benefits of a plant-powered life.
The Full Story
Plant-based does the body good! Compared to those following a Standard American Diet, vegans tend to enjoy lower bodyweight, require fewer medications, and have an easier time avoiding obesity (and all of the health problems that come with it).
But skeptics suggest vegans are nutrient deficient -- citing protein, iron, calcium, vitamin D, and omega-3 fatty acids as the vital nutrients vegans miss out on. And there’s some truth to their suggestions: vegans can be nutrient deficient if they only cut out the meat and the dairy, without adding lots of whole plant-based foods to their plate.
The best way to reap the health benefits of vegan eating is to follow a whole food plant-based lifestyle.
What’s the difference between vegan and whole food plant-based?
A whole food plant-based diet, like a vegan diet, does not include meat, dairy, eggs, or other animal products. But whole food plant-based also means avoiding refined and processed foods, while filling up on whole fruits, veggies, grains, nuts, and legumes.
5 Tips for Becoming a Healthy Vegan
1. Eat a range of whole plant-based foods
You can get all the nutrients you need from a plant-based diet!
Want protein? Eat soybeans, tempeh, black beans, pinto beans, legumes, almonds, and other protein-rich plant foods (and don’t worry about the issue of complete vs. incomplete proteins; that particular myth has been scientifically put to rest).
Need calcium? Soybeans, kale, spinach, and other plant-based foods have you covered.
Omega-3s? Chia seeds, flax seeds, walnuts, and Brussels sprouts to the rescue.
Notice a pattern here? When you eat a diverse range of plant-based foods, you’ll get all the nutrients you need, no supplementing required.
2. Stop counting calories
We get it -- calories can be an effective way to gauge potential weight gain/weight loss. But let’s great real. Counting calories can also be a huge hassle, are we right or are we right? At MamaSezz, we believe eating healthy should be enjoyable, not something you have to micromanage.
Which is why we’re excited to tell you that when you follow a whole food plant-based lifestyle, you don’t need to count calories. It’s true! Plant-based foods are nutrient-dense and contain fewer calories on average than Standard American Diet foods, making it easier to maintain a healthy weight. Plus they’re packed with fiber, to keep you full longer and reduce chances of overeating. Goodbye counting calories, hello happy dance.
3. Eat those whole carbohydrates
Did you know carbohydrates should be your primary source of energy? So why do carbs get so much negative press?
Well, because most of the carbs in the Standard American Diet are refined carbohydrates — AKA mostly just calories and sugars because they’ve been stripped of their fiber and nutrients. Whole carbohydrates, on the other hand, are excellent sources of energy and vital nutrients (like fiber!). So stock up on that brown rice, quinoa, barley, whole grain pasta, and rolled oats.
4. Get moving
A healthy lifestyle is about more than just what’s on your plate, so we suggest making daily physical activity part of your whole food plant-based life. Go for a walk. Play a sport. Visit the gym. Hop on the treadmill. Go for a bike ride. Pro tips: choose something you like to do so you’re more likely to make it a routine.
5. Learn plant-based kitchen hacks
Cooking at home is an excellent way to stick with your healthy vegan lifestyle. And the good news is, making healthy vegan meals in your own kitchen doesn’t have to be hard. Whip up easy and delicious meals with these 19 whole food plant-based kitchen hacks.
Being a healthy vegan is easy when you follow these steps:
- Eat a wide variety of whole plant-based foods
- Stop counting calories
- Stock up on whole carbohydrates like whole grains, fruits, sweet potatoes
- Set aside time to be active each day
- Cook at home (with these plant-based kitchen hacks)
- Bonus: Stick to your healthy vegan lifestyle without any meal prep and get whole food plant-based meals delivered from MamaSezz, ready to eat!
MamaSezz is the leading whole food plant-based prepared meal delivery company in the U.S. We make it easier for you to be your healthiest self by delivering hearty, fresh, ready to eat whole food plant-based meals with no B.S. (you know, Bad Stuff) right to your door.
Skeptical. I was definitely skeptical but I am very happy to say I ended being delightfully surprised! Being the only member of my household trying WFPBNO I wanted to try a service that delivered fresh, unfrozen meals that I could easily warm up and eat. Well, this was it. Let me first say that the Lazy Lasagna was terrific! My husband even said, “What’s that - it smells really good.” It’s mine buddy back off! Lol. Seriously though, the Mac Attack, Lasagna, everything was awesome. Definitely, recommend and am going to be a repeat customer. Thank you! [Michele Gouveia Allen, MamaSezz Customer]