The right way to go vegan
Plant based eating is hot right now. In fact, vegan products are one of the fastest growing ranges in supermarkets and since we know there are numerous health benefits associated with a plant based you may have been considering taking a plant based approach for your own diet. Or you may even be at the point in which you would like to try going vegan. Now while veganism does have its benefits, it can also change your intake of protein quite considerably, and as such it is not simply a matter of cutting out the meat and dairy from your diet. So if you have been considering a vegan approach, here is the right way to go vegan.
1. Learn your proteins
The average serve of meat, fish or chicken contains 20-30g of protein, compared to a cup of legumes or wholegrains just 8-15g. And then there is the issue of quality – animal based proteins contain the full range of amino acids, the form of proteins that are readily utilized in the body compared to some plant proteins which may only contain a limited number of these essential amino acids. It is for this reason that vegans need to make sure that each of their meals and snacks contains at least 1 protein rich food, but also that they are consuming complete proteins either via combining different types such as corn and beans together, or choosing complete plant based protein sources including quinoa, chia and buckwheat.
See my recipe for my Overnight Almond Chia Pudding below!
2. Check your calcium
Plant based milks including soy and almond milk are readily available in both supermarkets and cafes but it is important to remember that they can be much lower in protein and calcium than dairy based milks. For this reason always make sure you are choosing fortified varieties of plant milk that ideally contain both calcium and Vitamin B12 and keep in mind that nut based milks in particular are much lower in protein and calcium than dairy and even soy milk. Other vegan friendly sources of calcium include nuts and seeds, leafy greens and tofu.
When you are eating vegan it can be easy to grab a piece of fruit or hommus as quick and easy snacks on the run but these options are relatively low in protein and as such less likely to keep you full for more than an hour or so after eating. Ideally a nutritious and filling snack option will contain at least 5-10g of protein and vegan friendly options include the new Bounce Plant Power Range* that contain a massive 8-9g of complete protein, MUNCH snacks and Roasted FAV-VA Beans.
4. Get yourself a great plant protein
Pea and brown rice protein powder blends can be very handy in helping you to bump up the protein in some of your favourite dishes including smoothie bowls, protein balls and shakes and the blend of pea and rice protein will ensure your protein serve is a complete protein.
5. Explore vegan friendly meal options
While it is easy to eat salads, pasta and vege stir fries when you are vegan, don’t forget the growing range of vegan friendly meal replacements such as Quorn – not only do these help to expand your food variety when you are eating vegan but nutritionally they can be rich sources of nutrients and protein.
4 tsp. chia seeds
150ml unsweetened almond milk
1/4 cup frozen blueberries
Drop of vanilla essence
1. Combine all ingredients in a bowl, refrigerate overnight. Enjoy in the morning for a quick and nutritious breakfast.
*Susie is a brand ambassador for Bounce Foods. This is not a sponsored post and all thoughts and opinions are her own.