Congratulations, you have decided to go vegan! This is a big step that will not only change your life, but also have a positive impact on the world. Let’s look together at the many benefits that this decision brings.
The benefits of a vegan lifestyle
Health benefits: A vegan diet can do wonders for your health. Studies have shown that vegans have a lower risk of heart disease, high blood pressure, diabetes and some cancers. Plant-based foods are rich in fiber, vitamins and antioxidants that boost your immune system and improve your overall well-being.
Ethical advantages: Every bite counts when it comes to preventing animal suffering. By deciding to stop consuming animal products, you are actively helping to reduce the suffering of millions of animals. You are taking a stand against factory farming and animal cruelty.
Ecological benefits: Did you know that the production of animal-based food has a significant impact on our planet? Livestock farming is one of the biggest emitters of greenhouse gases and contributes to deforestation and biodiversity loss. A vegan diet helps to reduce your ecological footprint and protect the environment.
Economic advantages: Your wallet can also benefit from a vegan lifestyle. Plant-based foods such as beans, lentils, rice and vegetables are often cheaper than meat and dairy products. With a little planning and creativity, you can conjure up delicious and inexpensive meals.
18 useful tips for vegan beginners
Here you will find some very useful tips to help you switch to a vegan diet and lifestyle.
1. inform yourself thoroughly: knowledge is power. Read books like “How Not to Die” by Dr. Michael Greger or “Vegan for Life” by Jack Norris and Virginia Messina. Watch documentaries like “Eating you Alive“, “What the Health” , “Cowspiracy” and “Seaspiracy“. Visit vegan blogs and YouTube channels such as “Pick Up Limes” and “Vegan Heaven”.
2. create a nutrition plan: A balanced nutrition plan ensures that you get all the nutrients you need. Apps like “Cronometer” or “MyFitnessPal” will help you monitor your nutrient intake and make sure you’re getting enough of everything.
3. supplements are important: vitamin B12, vitamin D and omega-3 fatty acids are particularly essential. Vitamin B12 is hardly found in plant-based foods and should be supplemented. I use the vitamin B12 tablets from “Nature Love” and the Vitamin D3 & K2 drops from “Sonnenfreund”. I bought both products on Amazon. Omega-3 fatty acids can be found in microalgae oil capsules, I take the ones from “RINGANA”.
4. let yourself be inspired: Try out new recipes and experiment with spices. Cookbooks such as “Vegan genial” by Ruediger Dahlke, “Vegane Küche” by Surdham Göb and “Vegan Foodporn” by Bianca Zapatka offer lots of creative ideas. Online you can find sites like “Vegan Society Austria” and “Deutschland is(s)t vegan” for numerous recipes and tips.
5. vegan shopping: Supermarkets such as Edeka, Rewe, DM and Rossmann in Germany or Billa, Spar and Hofer in Austria have a wide range of vegan products. Specialized organic stores and online stores such as “Vantastic Foods” or “Veganz” also offer a large selection.
6 Meal prep: Meal prep can help you save time and money. Prepare meals for the week and freeze them. Use airtight containers and label them with the contents and the date.
7. be patient with yourself: Transitioning to a vegan lifestyle is a process. Allow yourself to make mistakes and learn from them. Every small change counts and brings you closer to your goal.
8. find community: Join vegan groups, exchange ideas in forums or take part in vegan events. Exchanging ideas with like-minded people can be very motivating. Platforms such as “Meetup” or Facebook groups are good places to start.
9. stay informed: The vegan movement is constantly evolving. Keep up to date with new products, research findings and tips. Follow vegan influencers on Instagram and Twitter or subscribe to vegan newsletters. Reputable sources such as the “Vegetarierbund Deutschland (VEBU)”, “ProVeg International” and “The Vegan Society” offer comprehensive information and current research results.
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As long as humans think that animals do not feel, animals must feel that humans do not think.
10. plant micronutrient sources:
- Protein: Beans, lentils, tofu, tempeh, seitan and quinoa are excellent sources of protein. They keep you full and are versatile.
- Calcium: Kale, broccoli, almonds and fortified plant milks are great sources of calcium.
- Iodine: Use iodized salt and eat seaweed products such as nori or wakame.
- Zinc: Pumpkin seeds, cashew nuts, chickpeas and oatmeal are foods rich in zinc that you can integrate into your diet.
- Omega-3 fatty acids: Chia seeds, linseeds, walnuts, hemp seeds, linseed oil and rapeseed oil are excellent sources of ALA (alpha-linolenic acid), an essential plant-based omega-3 fatty acid. As our body can only convert ALA into EPA and DHA to a limited extent, we also recommend algae oil, the best vegan source of these important omega-3 fatty acids.
- Selenium: Brazil nuts are an excellent source of selenium: 1-2 per day are enough to cover your requirements. You should not eat more, as too much selenium can be harmful to your health.
11. avoid processed foods: Although there are many ready-made vegan products, they are often highly processed and contain many additives. Try to cook as much as possible yourself and use fresh ingredients.
12. watch out for hidden ingredients: Animal products are often hidden in unexpected foods. Read the ingredients list carefully and be aware of terms such as gelatine, casein and lactose. Products that appear vegan at first glance, such as wine, beer, some juices and breads, may contain animal ingredients. Look out for terms such as isinglass (isinglass), albumin, L-cysteine and carmine. A good resource is the app “CodeCheck” app, which shows you whether a product is vegan or not.
13 Explain your decision: It can be helpful to explain your reasons for going vegan to friends and family. This will help them understand why you have made this decision and they may even support you.
14. try out new restaurants: Many restaurants now offer vegan options. Apps like “HappyCow” help you to find vegan restaurants in your area.
15. be creative in the kitchen: vegan cuisine doesn’t mean doing without, it means variety. Try out new ingredients and preparation methods. Maybe you’ll discover your new favorite dish.
16. substitutes for milk and eggs in baking: When baking, you can replace cow’s milk with plant-based milks such as almond, soy, oat or rice milk. Eggs can be replaced with apple sauce, mashed banana, chia or linseed gel (1 tablespoon of ground seeds + 3 tablespoons of water) or ready-made egg substitutes from the supermarket.
17 Vegan clothing and cosmetics: You can also look out for vegan products when it comes to clothing and cosmetics. Look out for seals such as the “PETA-Approved Vegan” or the “Veganblume”. Brands such as “ArmedAngels”, “Dawn Denim” and “Nudie Jeans” offer vegan clothing. There are now also numerous online stores that sell vegan clothing. My top 5 are: “Le Shop Vegan”, “Shop Like You Give a Damn”, “Avesu”, “green.in.pieces”, and “Avocadostore”. For fresh cosmetics “RINGANA” and for natural cosmetics, brands such as “Alverde”, “Lavera”, “Sante” and “i+m Naturkosmetik” are recommended. “RINGANA” can only be found online, as they only produce fresh cosmetics. You can find all other brands in Austria and Germany at DM, Müller, Rossmann and in organic stores.
18 Vegan cleaning products: Many conventional cleaning products contain animal ingredients or have been tested on animals. Look out for seals such as “Leaping Bunny” or “Veganblume”. Brands like “Ecover“, “Everdrop“, “Sonett” and “Frosch” offer vegan and environmentally friendly cleaning products. You can find them in supermarkets, drugstores and organic food stores in Austria and Germany. You can find out more about sustainable cleaning products here.
The decision to go vegan is a gift to yourself, the animals and our planet. Every step you take counts and brings us all closer to a better, more sustainable future. Be proud of your journey and inspire others through your actions.
Find out even more about the impressive health benefits of the vegan diet on your health.
