5 nutritional considerations for anyone doing Veganuary

Veganuary involves eliminating all meat, dairy, honey, fish and eggs from your diet.

Vitamin B12 is only found naturally in animal products. Make sure you include fortified breakfast cereals into your diet and/or fortified alternative milks. B12 is needed for your nervous system. If you are worried about your B12 levels, make an appointment with your GP.

Meat substitutions… It’s highly important you have an adequate protein intake for cell maintenance and repair but don’t just think chicken out and tofu in … Try getting creative with pulses which make a great substitute as they are low in fat and versatile to cook with. Check out my vegan chickpea recipe here.

As you’ve cut out dairy you will need to ensure you still have an adequate calcium intake for bone maintenance. Try to include soya, green leafy veg and fortified alternative products.

You’ve cut fish out so you need to consider where you will get Omega-3 and Omega-6 from… Try adding walnut to salads or chia seeds to yogurt to get your Omega-3 and cooking with sunflower oil will boost your Omega-6 intake.

Life after Veganuary… you can still continue by having a Meat-free Monday or becoming a flexitarian – a person who primarily consumes a vegetarian diet but occasionally eats meat or fish.

For more information…

NHS – The Vegan Diet

Meat-free Monday – One day a week can make a difference

 

 

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