You might consider taking a calcium supplement if you're falling short of your requirement. But be aware of the fact that most calcium supplements contain vitamin D as well. It is possible to meet your protein requirements without traditional sources of protein like meat, seafood, dairy, and eggs.

You can try out different protein-rich plant-based foods and get creative. Plant-based proteins are often good sources of fiber, according to Tonnessen, and they are also lower in saturated fat than animal proteins like beef, pork, skinned poultry, and cheese.

Diets rich in saturated fat are associated with weight gain and heart disease. To avoid an iron deficiency , Tonnessen says to make sure you're eating plenty of iron-rich foods, like:. The iron in plants is referred to as non-heme iron, which is harder for your body to absorb than animal-based iron, which is referred to as heme iron.

However, you can increase absorption of non-heme iron with a simple trick, according to Tonnessen: Eating plant-based iron with foods rich in Vitamin C, like bell peppers or oranges. Vitamin C will help you absorb iron. For example, you can make a warm quinoa salad with roasted bell peppers, or a leafy green salad garnished with orange slices.

Other nutrients of concern on a vegan diet may be omega-3 fatty acids and zinc. Omega-3 can be found in some plant-based foods like walnuts, flax seeds and chia seeds. Chia seeds also contain zinc ; this mineral is also added to fortified breakfast cereals.

Talking to a nutritionist before you go vegan can help you assess your nutritional requirements, structure your daily diet to make sure you're meeting all your needs, and determine which supplements you need. Changing your regular diet — whether it's for better or worse — may come with some gastrointestinal discomfort as your digestive tract gets used to the new menu.

In particular, vegans generally eat more fiber , which can be more taxing on digestion since our bodies don't have the enzymes to break down an excess of fiber.

This may cause temporary discomfort in the form of gas, bloating, and cramping. Increasing your fiber intake gradually can help your body adjust to the changes along with drinking more fluids.

In the long run, increased fiber intake is in fact associated with healthier gut bacteria, so you can expect a healthier gut microbiome over time, as you commit to a vegan diet with more fruits, vegetables, and whole grains.

Going vegan can help you lose weight; a small study assigned 62 participants to different diets, including vegan, vegetarian, and omnivorous diets for a period of six months.

The group following the vegan diet lost more weight around 7. However, whether you actually lose weight or not can depend on your choices ; you can gain weight on a vegan diet too, if your portion sizes are too large or if your diet involves a lot of processed or high-calorie foods, like desserts, fried foods, sweetened drinks, processed vegan meats and cheeses, and unhealthy snacks.

Eating lots of chips, crackers, and cookies can lead to weight gain no matter which diet you follow. Many processed foods contain egg, milk, or milk products like whey, according to a study , so you may have to scan grocery labels to determine whether a food is vegan. A plus is that many companies make it a point to label vegan foods appropriately, like vegan cheese for example, so that can make shopping easier for you.

Many foods are also marked with the "Certified Vegan" logo, which can make it easier for you to identify them. If a food is not labeled, you can check the ingredient list to determine whether it's vegan or not. These are some animal-based ingredients to watch out for:. Shellac Also known as: Resinous glaze, E Even if your goal isn't necessarily weight loss, it's important to note that vegan food doesn't automatically mean healthy food.

Vegan cookies are still cookies with high sugar and fat content, so it's important to monitor this intake. If you're thinking of going vegan, focus on increasing your intake of whole foods instead of processed vegan snacks," says Tonnessen. Being vegan doesn't have to mean you can't eat out.

Here are some simple tips that Tonnessen recommends when eating out:. Indian, Chinese, and Thai cuisines typically feature a lot of vegan options, according to Harvard Medical School , so you can opt for those restaurants when you eat out.

Vegan and plant-based diets are gaining popularity so see if there are any vegan designated restaurants in your area for a new dining experience. The International Vegan Association says that vegan foods include salads, soups, stews, casseroles, and stir-fries.

The only difference is that they're made with plant-based ingredients. In fact, many traditional favorites like burgers, pizza, lasagna, tacos, burritos, sandwiches, pancakes, and desserts can also be made with vegan ingredients.

So, even though going vegan does involve changes to your lifestyle, it doesn't mean you can't enjoy some of your favorite foods. Many people opt for the vegan lifestyle for ethical and environmental reasons , to avoid harming animals and help prevent climate change.

Others decide to go vegan for health reasons, or because they simply don't enjoy meat. A vegan diet is associated with health benefits like lower cholesterol and blood pressure, better heart health, and a reduced risk of cancer and diabetes.

However, it can be harder to obtain certain nutrients on a vegan diet, so you need to plan accordingly, to make sure you incorporate them into your diet. Close icon Two crossed lines that form an 'X'. It indicates a way to close an interaction, or dismiss a notification.

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How well do you score on brain health? Shining light on night blindness. Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions. November 16, By Katherine D. McManus, MS, RD, LDN , Contributor Plant-based or plant-forward eating patterns focus on foods primarily from plants.

Mediterranean and vegetarian diets What is the evidence that plant-based eating patterns are healthy? Vegetarian diet variety Vegetarian diets come in lots of shapes and sizes, and you should choose the version that works best for you.

Semi-vegetarian or flexitarian includes eggs, dairy foods, and occasionally meat, poultry, fish, and seafood. Pescatarian includes eggs, dairy foods, fish, and seafood, but no meat or poultry.

Vegetarian sometimes referred to as lacto-ovo vegetarian includes eggs and dairy foods, but no meat, poultry, fish, or seafood. Vegan includes no animal foods.

Eat lots of vegetables. Fill half your plate with vegetables at lunch and dinner. Make sure you include plenty of colors in choosing your vegetables.

Enjoy vegetables as a snack with hummus, salsa, or guacamole. Change the way you think about meat. Have smaller amounts. Use it as a garnish instead of a centerpiece.

Choose good fats. Fats in olive oil, olives, nuts and nut butters, seeds, and avocados are particularly healthy choices. Cook a vegetarian meal at least one night a week.

Build these meals around beans, whole grains, and vegetables. Include whole grains for breakfast. Start with oatmeal, quinoa, buckwheat, or barley. Then add some nuts or seeds along with fresh fruit.

Go for greens. Try a variety of green leafy vegetables such as kale, collards, Swiss chard, spinach, and other greens each day. Steam, grill, braise, or stir-fry to preserve their flavor and nutrients.

Build a meal around a salad. Fill a bowl with salad greens such as romaine, spinach, Bibb, or red leafy greens. Add an assortment of other vegetables along with fresh herbs, beans, peas, or tofu. Eat fruit for dessert.

A ripe, juicy peach, a refreshing slice of watermelon, or a crisp apple will satisfy your craving for a sweet bite after a meal. Inspiration for plant-based eating throughout the day Over time, eating a plant-based diet will become second nature.

Breakfast : Rolled oats with walnuts, banana, and a sprinkle of cinnamon. Breakfast wrap: Fill a whole-wheat tortilla with scrambled egg, black beans, peppers, onions, Monterey jack cheese, and a splash of hot sauce or salsa.

Whole-wheat English muffin topped with fresh tomato and avocado slices, and blueberries. Lunch : Greek salad: Chopped mixed greens with fresh tomato, Kalamata olives, fresh parsley, crumbled feta cheese, extra virgin olive oil, and balsamic vinegar.

Whole-wheat pita on the side, fresh melon for dessert. Tomato basil soup, whole-grain crackers with tabbouleh, and an apple.

Vegetarian pizza topped with mozzarella cheese, tomatoes, broccoli, onions, peppers, and mushroom. Fresh strawberries for dessert.