Becoming vegan – tips and tricks to get started

Becoming vegan has many benefits:

• Good for the environment: The production of plant-based foods uses fewer resources and produces fewer greenhouse gases than animal husbandry. According to a study by the University of Oxford, the global switch to a vegan diet could reduce greenhouse gas emissions by up to 70%.
  
  
• Protects animals: Veganism prevents the suffering and death of animals exploited in the meat, dairy and egg industries. A report by PETA shows that a vegan can save up to 200 animals a year.
  
  
• Promotes health: A vegan diet can reduce the risk of heart disease, diabetes and certain cancers. The American Heart Association emphasizes that plant-based diets are rich in nutrients and can help lower blood pressure and improve cholesterol levels.

One of the biggest myths about vegan diets is that it is difficult to get enough protein. However, this is not true. There are many plant-based protein sources that can easily meet your needs. A study by the Academy of Nutrition and Dietetics confirms that plant-based proteins are completely sufficient for a balanced diet.

Here are some of the best:

• Pulses : Beans, lentils, chickpeas and peas are excellent sources of protein. Try a delicious lentil curry or chickpea hummus, for example.
  
  
• Tofu and tempeh : These soy products are versatile and high in protein. You can use them in stir-fries, salads or as a meat substitute in many dishes.
  
  
• Nuts and seeds : Almonds, chia seeds, hemp seeds and pumpkin seeds provide a lot
  Protein and healthy fats. They are perfect as a snack or as a topping for smoothie bowls and salads.
  
  
• Quinoa and amaranth : These pseudocereals are not only rich in protein,
  but also gluten-free. Use them as a base for salads, side dishes or breakfast porridge.
  
  
• Green vegetables : Broccoli, spinach and kale are surprisingly high in protein. Add them to your smoothies, salads or stir-fries.

When going vegan, it is important to pay attention to some critical nutrients that are missing in a plant-based diet
may occur less frequently.

Here are the most important ones:

• Vitamin B12 : This vitamin is mainly found in animal products. Vegans should therefore take vitamin B12 supplements or consume foods fortified with B12.
  
  
• Iron : Plant sources of iron include spinach, lentils, chickpeas and pumpkin seeds. Combine them with vitamin C-rich foods such as peppers or citrus fruits to improve absorption.
  
  
• Calcium : Dark leafy vegetables, broccoli, almonds and calcium-fortified plant drinks are good sources of calcium.
  
  
• Omega-3 fatty acids : Chia seeds, flax seeds and walnuts are rich in omega-3 fatty acids, which are important for the heart and brain.

The market for vegan substitute products is growing
constantly and offers a variety of delicious alternatives to meat, dairy products and eggs.

Here are some examples:

• Plant-based milk : Soy milk, almond milk, oat milk and coconut milk are great alternatives to cow's milk. Nowadays, a plant-based cappuccino is in no way inferior to one made with cow's milk! There are many alternatives and they foam at least as well as the animal-based ones.
  
  
• Vegan cheese : There are many plant-based cheese alternatives based on nuts, soy or coconut oil. Nothing stands in the way of your classic cheese toast! Just try out the great substitute products that you can now find in most supermarkets.
  
  
• Meat alternatives : Tofu, tempeh, seitan and plant-based meat substitutes like those from GREENFORCE offer delicious alternatives. The selection is now huge: from burgers to classic bratwurst to vegan nuggets. Take a look at the delicious products from GREENFORCE.
  
  
• Egg substitutes : For example, you can use aquafaba, flax seeds and chia seeds as substitutes. There are also excellent substitutes for your perfect omelette and scrambled eggs for breakfast. Nothing stands in the way of the perfect plant-based brunch!

When switching to a vegan diet, some mistakes can happen. Here are the most common ones and how you can avoid them:

• Unbalanced diet : Make sure to eat a variety of plant foods to get all the important nutrients.
  
  
• Not enough calories : Plant-based foods are often lower in calories than animal products. Make sure you eat enough to meet your energy needs.
  
  
• Lack of planning : Plan your meals and snacks in advance to ensure you always have something healthy on hand.

Becoming vegan is not a race – every small step towards a plant-based diet is valuable.

You don't have to be perfect and give up everything right away. Start slowly by making small changes to your daily routine. Maybe you just replace one meal a week with a vegan alternative or give up dairy products.

Every small step is a step in the right direction and will help you gradually get used to a vegan lifestyle. The important thing is that you feel comfortable and make the change at your own pace.

Becoming vegan is a worthwhile decision for your health, the animals and the planet.

With the right information and careful planning, you can ensure you get all the nutrients you need and enjoy the transition. Try different plant-based foods and substitutes and find what you like best.

Have fun on your vegan journey and discovering the many possibilities of a plant-based diet!