Since 2014, Veganuary has inspired more than one million people in 192 countries to go vegan for January - and beyond.
For more information on Veganuary click HERE
Veganuary Tips from Caroline Davies Nutrition
Caroline Davies is a Registered Nutritional Therapist (Dip CNM, mBANT, rCNHC) and offers nutrition consultation to help you develop a personalised, sustainable eating plan that works for you. She is based in SW London and is consulting remotely during lockdown
As Caroline says -
Whether you are a long-term vegan or just taking part in Veganuary, a vegan diet benefits from a little knowledge and planning to ensure it is a healthy choice and will provide you with all of your required nutrients.
Here are her tips:
- Go slowly and make small changes. You can always start with a few days a week, or 1-2 meals a day. Your body and digestion may need to get used to the increased fibre from a plant-based diet too.
- Build a balanced plate made up of protein (beans, pulses, nuts, seeds), carbohydrates (vegetables, whole grains, fruit) and healthy fats (nuts, seeds, avocado, oils, olives).
- Eat the rainbow: Different coloured fruit and veg contain different vitamins, minerals and phytonutrients so variety is key. Aim for 5+ portions of vegetables and 2 portions of fruit daily.
- Protein: Whereas animal products contain the full spectrum of essential amino acids, plant sources generally do not. We need all of them to function, so ensure a variety, eg rice and beans.
- Processed vegan foods eg burgers, snacks, are no healthier than their non-vegan counterparts, and will often be higher in salt, fat and sugar. Read the label!
- Consider fortified foods eg plant milks, to replace the nutrients you would get from animal equivalents.
- Supplements: Vegans may need supplements to replace nutrients lacking in a plant-only diet. In particular B12, iron, vitamin D and omega-3 essential fatty acids are often needed. But consult a nutritional professional for specific and personalised advice, as we all have different requirements.
- Consider ‘meat as a condiment’: Whilst I am a huge fan of plant-based eating (disclosure - I am not a vegan!), it is not for everyone. Some people might benefit and enjoy small amounts of good quality meat and fish in their diet.
Click Here to see Caroline Davies Nutrition on The Directory
Veganuary Tips from Caroline Haigh of Everyday Healthy
As a Nutrition Health Coach Caroline guides clients in healthy eating,
supporting them to use food to manage their health, and create recipes and meal
plans to support any specific health areas. She aims to motivate, educate, inspire
and support clients to make positive and lasting changes and to adopt a
healthy lifestyle for life that is achievable and sustainable.
As Caroline says -
Any vegan eating plan must
be carefully planned so people don’t become nutrient deficient - particular
areas to focus on are calcium, Vitamin B12 and Omega 3 fatty acids (most
readily available in oily fish). Also getting enough protein is vital so it is good to include lentils and pulses in your diets.
Caroline's healthy eating classes are hopefully restarting in Spring (fingers crossed) but in the meantime she can offer Nutrition Coaching as well as healthy food delivery (locally) or collection of healthy snacks such as many types of houmous, pestos, immune supporting curry pastes, or healthy meals (minimum order of 4 people).
Click here to see Everyday Healthy on The Directory