Veganuary is a great time to give veganism a try, but it can be overwhelming. If you're feeling unsure about what to eat or how to go about starting your journey toward veganism, don't fret! We've got some tips that will help make your conversion as easy and stress free as possible. Here are our favourite ways to get started.
Veganuary is an annual challenge run by a UK non profit organisation that promotes and educates about veganism by encouraging people to follow a vegan lifestyle for the month of January. Since the event began in 2014, participation has increased each year. In 2022, 629000 people signed up for the Veganuary challenge.
The campaign was started in 2014 by Jane Land, a nutritionist and former vegetarian, who has been vegan since 2006. The idea behind Veganuary is that it’s not necessary to cut out all animal products at once; one could start with just cutting out meat or dairy first, then work their way up to eliminating all animal products from their diet over time.
When you sign up for the Veganuary challenge, you will receive the relevant support such as cooking recipes, nutrition and other important information by emails.
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Veganuary is a month long challenge to try living without meat, fish, eggs, and dairy products. It's a great way to give your body a break from the heavy foods that are so common in Western diets. You'll be getting more vegetables into your daily routine, which can help you feel full and energised throughout the day.
If you're thinking about going vegan, Veganuary is a great way to try it out. There are many reasons why people choose vegan diets - some do it for health reasons, others use it as an ethical choice, and some simply want to try something new. Regardless of the reason for your new diet, eating more fruits and vegetables will help you feel better both physically and mentally.
Vegan diets can help with weight loss because they tend to have less saturated fat than other types of diets. Saturated fat can raise cholesterol levels which increases your risk of heart disease, diabetes and cancer. It's also higher in calories so if you're trying to watch your weight while still getting enough nutrients from food then this could be helpful!
You might be wondering: how will I get enough protein without eating meat? The answer is simple: you'll get plenty of protein from plant based sources like legumes (beans), grains, nuts and seeds. And if you're not already familiar with them, there are plenty of recipes online that you can check out!
Veganism is a lifestyle choice that has many benefits and more people are choosing to go vegan each year. You can go vegan for the whole month, or just for a week. If you aren't sure if this lifestyle is right for you, why not try it out first? You can even try it just one day and see how it feels!
It can be hard to go vegan or vegetarian, especially if you're used to eating meat and cheese all the time. But you don't have to do it alone. You can challenge your friends or family members to join you in going vegan for the month of January!
This way, you'll have someone to help keep you accountable and motivated while you're trying something new. And it will make it more fun!
You can sign up to Veganuary here
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We know that going vegan can be a little intimidating at first, so we wanted to share some tips with you. If you're still feeling nervous about your new lifestyle, start with these simple tips:
There's something to be said for buying seasonal produce. When you buy it in season, you're supporting the local farmers who grow it and giving yourself an opportunity to eat things that are fresher and more delicious.
What's more, seasonal produce is typically less expensive than out of season fruits and vegetables. Plus, you're helping the environment by avoiding produce that has travelled thousands of miles before reaching your grocery store shelves.
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If you're looking for an easy, healthy way to start your day, overnight oats are a great option. You can make them in advance and store them in the fridge until you're ready to eat them. If you don't have time in the morning, all you have to do is grab one of these little jars and go!
Oats are a whole grain and contain many essential nutrients like fibre, B vitamins, iron, zinc, magnesium, and phosphorus. They also have a low glycemic index so they won't spike your blood sugar levels.
You can make any oats recipe vegan by using plant based milk alternatives such as almond milk or coconut milk instead of regular dairy products. You can also use any type of fruit or nut butter if you don't want to use yogurt as a base ingredient because it may contain animal products such as casein. Although, today there are plenty of plant based yoghurts available.
How to make overnight oats
Open up your cupboard and grab a mason jar. You'll need about a half cup of rolled oats for every serving of overnight oats you want to make (so one serving = 1/2 cup rolled oats).
Add in some of your favourite toppings - nuts, seeds, dried fruit, cinnamon, nutmeg… whatever you like! Just add as much or as little as you want!
Pour in some non dairy milk until the oats are covered by at least an inch.
Put the lid on the mason jar and leave it in the refrigerator overnight (or up to 24 hours). When it's time to eat, just take out the lid and stir everything together!
Make sure you’re getting enough protein, iron and calcium.
Vegan diets are generally lower in protein than omnivorous ones, so it’s important to make sure that you’re eating a wide range of plant foods every day to ensure you get enough. Foods like tempeh and tofu are great sources of protein while also being versatile enough to use in many recipes. Iron is another nutrient which some people on vegan diets may struggle with, but there are lots of iron rich foods out there including beans, lentils and leafy green vegetables. Calcium can be found in many dairy free products such as calcium fortified soy milk or nut milks such as almond milk; however, the best way to get your daily dose is through green leafy vegetables!
A good vegan multivitamin should provide adequate supplementation, however it should not be relied upon as a single source of nutrition.
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While it’s great to know that you have the option of meals and snacks, it can be easy to forget snacks. Don’t! Snacks are an important part of an overall healthy diet. In fact, you should eat a snack within 3 hours of waking up (ideally, within the hour) and then again during the day for another boost in energy levels.
Snacks should be healthy and nutritious - and not just any old thing that you think tastes good or fills you up for a short amount of time. You want your body to be fuelled with nourishing food that will give it nutrients throughout the day to keep your mind alert and body running smoothly with high quality fuel. For example: avoid sugary foods like candy bars or cookies because they might give you quick energy but leave you feeling tired later on; instead opt for something low in sugar but high in fibre such as nuts which will keep blood sugar levels stable longer than other types of snacks without causing a crash later on since they contain protein too!
This vegan cookbook by Luke Hines has amazing vegan recipes, including snacks and sweets.
Supplements are a great way to make sure you’re getting all the nutrients you need. The following supplements should be taken daily by vegans:
Vitamin B12
The only reliable source of vitamin B12 is from animal products, so vegans need to take supplements or eat fortified foods like nutritional yeast or breakfast cereals. If you don’t know if your diet is low in vitamin B12, ask your doctor about getting tested for deficiency (it's not expensive). A deficiency can cause anemia and other health problems. If you are not getting enough B12 through your diet, then B12 for vegans is essential.
Iron and Calcium
Iron deficiency causes anemia, which makes it difficult for tissues such as red blood cells to carry oxygen throughout the body. This can lead to fatigue and irregular heartbeat. Calcium helps build strong bones and teeth - and also plays an important role in muscle contraction! Some foods high in calcium include leafy greens like spinach (1 cup has more than 200 mg), sesame seeds (2 tbsp provide around 100 mg), dairy alternatives like fortified non - dairy milk products (8 oz of unsweetened vanilla almond milk contains 25% DV). Vegan iron supplements offer 100% of your daily recommended intake of iron.
A full list of vegan supplements can be viewed here.
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So, there you have it. Our top tips to get started on your Veganuary journey. Whether you’ve been thinking about making the switch for a while or just want to dip your toe in the water, we hope these tips will give you the confidence and know how to make this month one of the best ever. The important thing is that you don’t feel pressured by anyone else’s expectations of how long they think this should take; just take it slow and enjoy yourself!
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