Hi,
I want to turn vegan but I am worried that it will affect my health because I may not get the nutrition I need.
Can you please advise me about how to keep track and what I must keep in mind after I become a vegan?
Also, are plant-based meats and other non-veg products made from plants healthy?
I love non-veg food so how do I handle my cravings?
Thank you for your time,
Shamistha

Vegetarian diets are healthy if taken in the correct combinations and proportions.

Although the first quality protein is obtained from animal food, we can procure good quality proteins from plant foods as well.

Plant foods are rich in whole grains, fruits and vegetables, which provide many essential nutrients including fibre.

Fibre is an antidote for many ailments -- mainly gut health. A balanced healthy diet must contain sufficient amount of fibre to be a metabolically active diet.

As the sources of B12 are mainly animal foods, most vegetarians do have its deficiency.

Lacto-vegetarians may not have this deficiency but strict vegans may require additional supplements.

Exposure to direct sunlight is the best way of gain Vitamin D. But if that is restricted, you may develop a deficiency.

To prevent the same, you can include sea food, mushrooms, eggs, etc, in your diet and additional Vitamin D supplements.

Our diet can provide all the macro and micro nutrients if it meets individual requirements.

Plant foods are also rich sources of phytonutrients, which are powerful antioxidants like zinc, manganese, magnesium, vitamin C, etc, that can help fight the damage caused to our bodies’ cells over time.

If these requirements are not fulfilled by diet alone, then supplements may be required to prevent deficiencies which can otherwise impact our health and immunity. 

It’s good to know that you eat healthy.

Focus on a high protein, fibre rich, low fat and low carb diet.

Eat lots of vegetables, fruits and salads.

Include whole grains, nuts and anti-inflammatory foods.

Drink plenty of water to remain well hydrated and sleep well.

Do strengthening and endurance exercises with some cardio activities to increase lean mass.

Vegetarian diet offers a range of benefits. It helps reduce risk of cardiovascular disease, metabolic syndrome, etc.

A vegetarian diet is rich in fibre, vitamins, minerals and low in saturated fats. This keeps your blood pressure and cholesterol levels in check.

Vegetarians eat more phytonutrients which are excellent antioxidants essential for immunity. Those who eat a vegetarian diet also have lower body mass index.

Plant foods ward off excess weight. It is rich in protein from beans, nuts, dairy products, soya, etc and high in soluble and insoluble fibre.

A complete vegetarian diet can provide all the essential nutrients required for good health for all ages.