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Nutrition SOS

What does a new vegan need to consider?

The start of the year and January often bring with them intentions for change, new goals and habits and, of course, Veganuary. And with the focus that has been placed on adopting a planet-friendly diet that reduces meat and animal product consumption, the numbers of people taking part in it are increasing each year.

If you’re planning to adopt a vegan diet for a month or maybe longer, there are a few things to keep in mind to make the transition a bit easier and to keep your diet nutritionally balanced, so that the good intentions that pushed you to this change can be matched by feeling good physically and mentally Take it slow and at your own pace. Start by adding more plant-based foods and products into your diet before removing meat, dairy, eggs and fish. You can opt for substituting your milk with a dairy-free one, have a vegan breakfast, maybe a whole vegan day, transitioning to a few a week. There is no set rule. Any kind of transition is about progress, not a timeline. Take your time with any dietary changes and let your body adjust.

When switching to a plant focused diet, you may need to increase the volume of food you are eating to keep achieving your usual energy requirements. Plant-based foods are lower in calories than meat, dairy and eggs, so if you don’t make a conscious eff ort to eat enough, you may end up not eating the essentia calories that your body needs to function. Of course this will vary from person to person, so eat until you are satisfied, don’t worry about having a few extra snacks if you are hungry until you figure out what is the right balance for you. Always pair a carbohydrate like whole grains or starchy vegetables with a source of protein (tofu, tempeh, nuts, seeds, beans and legumes) and fats (nuts and seeds, coconut, olive oil, avocado) to help you feel satisfied.

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About Vegan Food & Living Magazine

After all the overindulgence of Christmas, it's time to start thinking about a fresher approach to cooking and we have plenty of vegan recipes to inspire in the January issue of Vegan Food & Living. From the cauliflower kung pao on the cover to chickpea curry, bean feast chilli and lentil moussaka, we've got plenty to tempt you. Also this issue, we've got comfort food from Dirty Vegan Matt Pritchard, a Chinese feast you can whip up for just £1 a portion, show-stopping bakes that will truly impress and easy mid-week dinners. Plus we reveal how you can coach a friend through Veganuary, how to cope if you're the only vegan in the office and share 10 steps to a happier you in 2020. This issue, to celebrate Veganuary, we also have a free guide to Veganuary with a 7 day meal plan, the best supermarket buys, easy swaps and meals requiring just 5 ingredients. Don't miss out, download the issue today!