Nutrition

SUPPORTING NEW VEGANS

How to help people adjust to a vegan diet

Veganuary is an opportunity for people who are curious about the vegan lifestyle to try it out. It’s also an opportunity for seasoned vegans to help family and friends who are participating and continuing their vegan journey beyond January. Therefore, it’s the perfect time to take a fresh look at our diets and lifestyles and share tips about making the most of everything that vegan nutrition has to offer.

Tip one: signpost to reliable resources

If you’re recommending documentaries, it’s a good idea to point out that they’re not necessarily reliable sources of information about vegan health and nutrition. They feature inspiring people and provide a starting point for research, but vegans should be encouraged to make use of resources produced by nutrition professionals like dietitians. Both Veganuary participants and seasoned vegans can benefit from setting aside some time for nutritional planning using the tips available at vegansociety.com/meal-planning.

Tip two: highlight smart swaps

There is a misconception that switching to a vegan diet is about removing food from your diet. We say that a smooth transition to a vegan diet is all about making smart swaps, replacing animal products with alternative sources of nutrition. Here are a few examples: • Replace animal-derived protein with nutritious alternatives like beans, chickpeas, lentils and tofu. • Switch from milk and yoghurt to fortified plant-based alternatives. • Replace oily fish with a daily intake of plant food rich in omega-3 fat like walnuts, chia seeds, shelled hemp seeds or ground linseed (flaxseed).

Tip three: encourage a step-by-step approach

When making dietary changes, it’s always important to take it at your own pace. If someone is feeling overwhelmed by the nutrition side of things, encourage them to break it down into manageable stages through goal setting: 1. Keep a food diary for around three days 2. Identify a few achievable goals to work on first 3. Review the goals in a month or so

The free VNutrition app can help with this process.

If someone makes a sudden decision to try a vegan diet, switching overnight might not be the best way to go from a health perspective. A gradual increase in plant-based foods and drinking plenty of fluid is recommended to help our gut adjust to a higher fibre intake.

Tip four: talk about support

Support is important for people trying to establish a new routine. Encourage Veganuary participants to chat with family and friends about why it matters to them and how they can help and get involved. Cooking together is an enjoyable way to socialise even if it’s a virtual cook-along. Also, you can encourage people to download The Vegan Society’s free VeGuide app for short, daily videos covering the basics of transitioning to a vegan lifestyle over 30 days; they’ll discover that it’s not just about what you eat.

If a friend or relative wants to follow a vegan diet beyond Veganuary but they have concerns, you can suggest that they talk to their doctor about a referral to a dietitian.

Heather Russell, Dietitian