And that is before you consider the ethical arguments against eating industrially farmed animals , which have an appalling quality of life and are often pumped full of powerful antibiotics that may pose a risk to human health.

But if you are a lifelong meat-eater, it is hard to know where to start. We asked some leading vegans for their advice for adults who want to make the transition. Katy Beskow, a longtime vegan and the author of three bestselling cookbooks, suggests a gradual approach.

My advice is to replace products in your diet with alternatives step by step, be it milk, mayonnaise or yoghurt. Kill the haters with kindness — and delicious food. And cook for them — you get to show them how yummy things are. Be empathic towards people expressing negative attitudes.

Just try to educate them as best you can. Humour helps. My farts smell like broccoli. You can just sprinkle a handful of toasted pine nuts over some pasta or add a can of beans into your chilli.

Heather Russell, a registered dietician at the Vegan Society , says there is no cause for concern. In reality, they can provide all the essential protein building blocks that we call amino acids.

Good sources include beans, lentils, chickpeas, soya products, peanut butter, cashew nuts and pumpkin seeds. If you are going vegan, it is important to make sure you get enough vitamin B12 — commonly found in meat, eggs and fish — as without it, you will feel exhausted and weak.

Alternatively, you can take a B12 supplement, which you can buy in most pharmacies and health-food stores. Russell also advises you think about your calcium intake. Zephaniah hears this a lot. Vegans need to eat foods that are fortified with this vitamin such as nut milks or take a supplement that contains it.

Vegan sources of omega-3 fatty acids include hemp seeds, flaxseeds, pumpkin seeds, walnuts, certain leafy green vegetables, soybean oil, and canola oil. A well-planned vegetarian or vegan diet can be healthy for children and teens.

In fact, it can be a great way to get them into a lifelong habit of healthy eating. Here are some things to think about at different stages of a child's life.

Supplements may be important. Children ages 1 to 2 years need extra fat for brain and nerve development. Vegan and vegetarian diets can contain a lot of fibre.

Fibre fills you up without adding a lot of calories. But children have small stomachs. The fibre they eat can fill them up before they get enough calories.

Frequent meals and snacks with plenty of whole grains, beans, and nuts will help children get the energy and nutrients they need for healthy growth. Young children who eat a vegetarian or vegan diet tend to be slightly smaller but still within normal growth ranges. And they tend to catch up to other children in size as they get older.

Teens need plenty of calcium and vitamin D. And iron is especially important for teen girls who are menstruating. If your teen decides to follow a vegetarian or vegan diet:.

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Although, there are some important things to know prior to vegan meal planning, and thankfully, we have all the information for you. There are important differences between vegan and vegetarian diets.

These differences greatly impact food choice and nutritional intake. The main difference is that vegetarians do not consume any source of meat, but they will continue to consume dairy products and eggs.

Vegans do not consume animal products, at all. This means that it is less necessary for vegetarians to supplement nutrients. Vegetarians can still extract enough calcium from milk, for example. On the other hand, vegans must find a plant-based source of calcium, in order to stray from animal produce.

A vegan diet can have an extremely positive impact on health. As difficult as it may seem now, it is very possible for a purely plant-based diet to provide the necessary key nutrients to sustain your health.

Consuming animal fats has been linked to a range of illnesses and health conditions such as diabetes, rheumatoid arthritis, hypertension, heart disease, and various forms of cancer.

Animal sources are highly likely to account for thirteen of the top fifteen sources of cholesterol-raising fats in the U.

By cutting these fats from your diet, the risk of many health issues can be greatly reduced. Animal fats may also be responsible for transferring industrial cancer-linked chemicals and toxins from their environment.

Healthy, plant-based oils and fats, such as olive oil, provide the necessary fatty acids we need without increasing the levels of low-density lipoprotein LDL cholesterol. Calcium intake is important for bone and dental health.

For the average American, milk and cheese are the most popular and efficient sources of calcium. If you want to go vegan, figs, kale, spinach, black-eyed peas, and turnip greens can be ideal sources of calcium.

There are plenty of healthier alternatives to milk that vegans can consume.

Certainly, if you adopt this eating plan, and you currently eat a standard American diet, you can expect to eliminate most foods from your typical weekly menu. For some people, that level of restriction is too severe.

To get a greater sense of the scope of the restriction, remember that not only are animal products eliminated, but any food or product that contains an animal by-product is eliminated.

Many traditional home recipes, groceries, and restaurant foods contain at least one animal by-product. Of course, many vegans will tell you that there is a wealth of food variety in this diet. But because it varies substantially from what you might be used to eating, you may find it to be limiting at first.

A vegan diet can be healthy, but there are a few potential nutritional deficiencies that need to be addressed. Researchers have found that vegan diets are generally lacking in calcium , required for bone formation, muscle contraction, and other essential functions.

Vegans can increase their intake by eating calcium-rich foods such as green leafy vegetables, pulses, sesame seeds, some dried fruits, and calcium-fortified foods such as plant milks, non-milk yogurt, or cereal with calcium added. Similarly, they can supplement their diet with multivitamins. Vitamin B , or cobalamin, is another nutrient that may be lacking because it's found primarily in foods of animal origin.

Vitamin B is needed for healthy nerve function and blood cell production. A deficiency can lead to a condition called pernicious anemia. Although some seaweed, mushrooms, and fermented foods can be a useful source of this essential B-complex vitamin, researchers have found that vitamin B supplementation may be needed for people who follow a vegetarian or vegan diet.

Protein can be another issue, but it's one that is easily solved. Proteins are made up of building blocks called amino acids that your body needs to maintain organs and muscles and important functions.

Essential amino acids are those that your body does not make so you need to get them from the foods you eat.

Many vegans also take creatine supplements. While animal proteins contain all of the essential amino acids, plant proteins are usually missing one or more of those amino acids. So, it's crucial to eat a variety of protein sources to ensure you get all those amino acids you need.

Vegan diets can also be low in vitamin D , though to be fair, so are other diets since most of your vitamin D comes from exposure to sunlight. Two potentially good vegan sources of vitamin D include maitake mushrooms and portobello mushrooms that have been exposed to UV light.

Fortified nut milks can also help you get vitamin D during the winter months. In some cases, however, a vitamin D supplement may be needed. A vegan diet is also deficient in two omega-3 fatty acids called eicosapentaenoic acid and docosahexaenoic acid that your body needs for a healthy heart and eyes and brain function.

Eating foods such as walnuts, soy, pumpkin, flax, or chia seeds , will help increase your intake of an omega-3 fatty acid called alpha-linolenic acid, which your body converts to the other two forms. Still, supplementing with a product such as a micro algae supplement may be needed. Also, if you're pregnant, however, it is important to talk to your healthcare provider to make sure you get enough omega-3s during your pregnancy.

Lastly, iron is a nutrient of concern in vegan diets. According to the Vegan Society, good plant sources of iron include lentils, chickpeas, beans, tofu, cashew nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds, kale, dried apricots and figs, raisins, quinoa and fortified breakfast cereal.

Those who follow a vegan diet will need to become accustomed to carefully reading nutrition labels and ingredient lists, especially if they choose to consume processed foods. Foods that you might assume to be free from animal by-products may contain gelatin, whey, casein, honey, or other foods that are non-compliant on a vegan diet.

You'll also need to carefully read nutrition labels to stay healthy on a vegan diet. It is important to choose foods that contain important vitamins and minerals to avoid nutritional deficiencies.

When shopping for vegan-friendly food, consumers can read product information. But if you eat at someone's home or in a restaurant, you don't have access to an ingredient list. For this reason, dining out can be a challenge for those who choose a vegan diet. A few restaurants make a note of vegan or vegetarian foods on their menus, but not many.

You may be able to create a vegan meal from the salads or side dishes that they already serve. However, you'll need to ask to be sure that no animal products are used in the preparation. And sometimes, even asking about food isn't helpful.

It is not uncommon for well-meaning restaurant staff or well-intentioned friends and family to assume that plant-based foods are vegan if they don't contain dairy. But that isn't always the case. Vegetable soup, for example, might be made with broth that used an animal bone for flavoring.

Many vegan experts recommend that when dining at someone's home, bring a recipe that you can enjoy and that you can share with others. And choose restaurants that you know to be vegan-savvy. While consuming a vegan diet is likely to produce health benefits and a healthier weight, it is not a guarantee.

For example, if you are trying to slim down, you still need to be mindful of the foods you choose and the amount you eat. There is an increasing number of heavily processed vegan foods.

Many times, these foods are just as unhealthy—containing more fat and calories—as their traditional counterparts. And health benefits are not a slam dunk either.

A study published in the Journal of the American College of Cardiology compared a large number of women who ate a healthy vegan diet including whole grains, fruits, vegetables, nuts, legumes, oils, tea and coffee to those who ate a less healthy vegan food including juices, sweetened beverages, refined grains, potatoes, fries, and sweets.

Researchers concluded that the healthier vegan diet resulted in a substantially lower risk for heart disease, whereas the less healthy vegan diet was associated with a higher risk. People's food choices can come under scrutiny from friends, family, coworkers, and other acquaintances.

While veganism is more normalized these days and plant-based foods are more widely available, you might still find that you are questioned and challenged about your reasons for choosing this lifestyle. Additionally, those who don't know how to accommodate your diet may exclude you from social gatherings.

Or worse, they may invite you and encourage you to eat foods that are not vegan-friendly. Some vegan blogs address these issues and provide guidance for those adapting to the eating style.

Experts advise that you reach out to other vegans in your community and build a network, while also being patient with those who don't understand your choices. Clarys P, Deliens T, Huybrechts I, et al. Comparison of nutritional quality of the vegan, vegetarian, semi-vegetarian, pesco-vegetarian and omnivorous diet.

Le, L. Beyond Meatless, the Health Effects of Vegan Diets: Findings from the Adventist Cohorts. Nutrients, 6 6 , — Mantzios M. Editorial: Mindfulness and Eating Behavior.

Front Psychol. Turner-McGrievy G, Mandes T, Crimarco A. A plant-based diet for overweight and obesity prevention and treatment. J Geriatr Cardiol. Moore W, McGrievy M, Turner-McGrievy G.

Dietary adherence and acceptability of five different diets, including vegan and vegetarian diets, for weight loss : The New DIETs study.

Eating Behaviors. Castañé, S. Assessment of the nutritional quality and environmental impact of two food diets: A Mediterranean and a vegan diet. Journal of Cleaner Production, , — Janssen, M. Motives of consumers following a vegan diet and their attitudes towards animal agriculture.

Appetite, , — Radnitz, C. Investigation of lifestyle choices of individuals following a vegan diet for health and ethical reasons.

Appetite, 90, 31— Rizzo G, Laganà AS, Rapisarda AM, et al. Vitamin B12 among Vegetarians: Status, Assessment and Supplementation. Sakkas H, Bozidis P, Touzios C, et al.

Nutritional status and the influence of the vegan diet on the gut microbiota and human mealth. Medicina Kaunas. The Vegan Society. Satija A, Bhupathiraju S. et al. Healthful and Unhealthful Plant-Based Diets and the Risk of Coronary Heart Disease in U.

Journal of the American College of Cardiology. Alexander S, Ostfeld RJ, Allen K, Williams KA. A plant-based diet and hypertension. Published Mar Harvard Women's Health Watch. Kahleova H, Fleeman R, Hlozkova A, Holubkov R, Barnard ND.

A plant-based diet in overweight individuals in a week randomized clinical trial: metabolic benefits of plant protein. Nutr Diabetes. Published Nov 2. Published Oct By Shereen Lehman, MS Shereen Lehman, MS, is a former writer for Verywell Fit and Reuters Health.

Use limited data to select advertising. Animal products — including meat, cheese, and butter — are the main dietary sources of saturated fats. According to the American Heart Association AHA , eating foods that contain these fats raises cholesterol levels.

High levels of cholesterol increase the risk of heart disease and stroke. Plant foods are also high in fiber , which the AHA link with better heart health. Animal products contain very little or no fiber, while plant-based vegetables and grains are the best sources.

In addition, people on a vegan diet often take in fewer calories than those on a standard Western diet. A moderate calorie intake can lead to a lower body mass index BMI and a reduced risk of obesity , a major risk factor for heart disease.

This health benefit may be due to the fact that plant foods are high in fiber, vitamins, and phytochemicals — biologically active compounds in plants — that protect against cancers.

People on a vegan diet tend to have a lower body mass index BMI than those following other diets. The researchers behind a study reported that vegan diets were more effective for weight loss than omnivorous, semi-vegetarian, and pesco-vegetarian diets, as well as being better for providing macronutrients.

Many animal foods are high in fat and calories, so replacing these with low calorie plant-based foods can help people manage their weight. It is important to note, though, that eating lots of processed or high fat plant-based foods — which some people refer to as a junk food vegan diet — can lead to unhealthful weight gain.

Read more about the vegan diet and weight loss here. According to a large review , following a plant-based diet can reduce the risk of type 2 diabetes. The research linked this effect with eating healthful plant-based foods, including fruits, vegetables, whole grains , nuts, and legumes.

For more science-backed resources on nutrition, visit our dedicated hub. A vegan diet removes some sources of nutrients from the diet, so people need to plan their meals carefully to avoid nutritional deficiencies.

People may wish to talk to a doctor or dietitian ahead of adopting a vegan diet, especially if they have existing health conditions. A vegan diet may be low in specific nutrients. Certain specialized foods and dietary supplements can help people meet their daily requirements.

People can choose from a variety of brands online. The change from an unrestricted diet can seem daunting, but there are many simple, tasty, and nutritious ways to pack a vegan diet with key vitamins and minerals.

Instead of cow milk, people can use plant-based alternatives. Manufacturers often enrich them with vitamins and minerals. People can also buy plant-based cheeses, yogurts, and butters or make their own.

Read about dairy alternatives here. Some people may have concerns about meeting their protein needs on a vegan diet, but many plant foods are excellent sources of protein.

Read about the best plant-based sources of protein. Soy products — such as tofu , tempeh, and seitan — provide protein and also add a meat-like texture to many dishes. Learn more about meat substitutes here. It may take a little experimentation, but most people will be able to find a vegan meal plan to suit their taste.

Vegan diets are growing in popularity. A vegan diet can offer many health benefits, including better heart health, weight loss, and a reduced risk of chronic diseases.

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Medical News Today. Health Conditions Health Products Discover Tools Connect. What to know about vegan diets. Medically reviewed by Katherine Marengo LDN, R.

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