How to go vegan – simple tips

Veganism is much more than just a dietary choice – it’s a lifestyle that respects animal rights, supports the environment and can bring significant health benefits. If you’re interested in going vegan but don’t know where to start, this article is for you. Here you’ll find practical advice on how to get started, what your nutritional needs areused, how to find easy recipes, what foods to substitute and how to make this lifestyle change as smooth and permanent as possible.

Why Choose Veganism?

Before you begin, it’s important to understand why you want to become vegan. Veganism can improve your health, reduce your environmental footprint and contribute to animal welfare. Having a clear motivation makes it easier to commit to the change. The best way to motivate, encourage and educate yourself is to watch documentaries about veganism, the suffering of animals on factory farms and the environmental impact of the animal industry.

Easy and Delicious Vegan Recipes

One of the best ways to embrace veganism is to start with simple recipes. There are tons of vegan recipes online that are both delicious and easy to make. Here are some popular sources for inspiration:

• Vegan blogs: For example, Minimalist Baker, Oh She Glows and Vegan Richa offer recipes designed for everyday cooking. Among Estonian bloggers, we recommend Sandra Vungi’s wonderful vegan recipes.
• Cookbooks: We recommend books such as “How Not to Die Cookbook” and “Thug Kitchen”.
• YouTube: Channels such as Bosh.TV and Avantgarde Vegan are worth following, as they offer simple video tutorials.

Substitute Products and How to Use Them

As a vegan, you have many options to replace animal products with plant-based alternatives, such as:

• Milk: Try almond, oat or soya milk instead of regular cow’s milk.
• Cheese: The range of vegan cheeses is constantly growing. Cheeses made from coconut oil and nuts are popular.
• Meat products: Plant-based meat alternatives, such as Beyond Meat and jackfruit, are perfect for making vegan burgers or tacos.
• Eggs: When baking, replace eggs with ground flaxseed or chia seeds. Tofu makes excellent scrambled-egg-style dishes.

What to pay attention to at the beginning

Just like everyone else, it's important for vegans to make sure they're getting all the nutrients they need from their diet. Here are the main nutrients you should pay more attention to:

• Protein: Beans, lentils, chickpeas, tofu, tempeh and wholegrains are excellent sources of protein.
• Vitamin B12: This vitamin is found mainly in animal products, so it’s recommended that you take a B12 supplement or choose foods fortified with B12, such as some plant milks or breakfast cereals.
• Iron: Plant sources include spinach, pulses, tofu and nuts. Combine them with foods rich in vitamin C (such as peppers or oranges) to improve absorption.
• Omega-3 fatty acids: Algae, flaxseed, chia seeds and walnuts are good plant-based sources of omega-3.
• Calcium: Consuming plant milk, tofu and leafy greens helps meet your calcium requirements.
• Vitamin D: During the winter months, you could consider taking a vitamin D supplement, especially if you live in an area where sunlight is scarce.

We recommend that everyone new to veganism discuss this with their GP and have a blood test every three to six months during their first year. This is to find out whether they are getting all the nutrients they need, or whether they should make a few adjustments to their usual diet. Any deficiencies can always be made up with supplements, although it is preferable to plan a more varied diet.

How to Simplify Change

Embracing veganism doesn't have to be difficult. Start gradually, such as by initially reducing your meat intake and adding more plant-based foods to your diet. Look for food items you already love and find vegan versions of them. Here are some additional tips:

• Plan ahead: Create a meal plan and prepare meals in advance to avoid sudden cravings.
• Read product labels: This helps you avoid accidentally consuming products containing animal ingredients. For example, we often don’t even think about the fact that most chocolate contains milk and baked goods contain eggs.
• Join a community: A supportive environment, whether it’s a Facebook group, a forum or vegan friends, can help you stay motivated.

How to Stay Vegan

The first weeks and months can be difficult, but here are some tips to help you stay on track:

• Remember your motivation: Write down the reasons why you started and revisit them when you feel tempted.
• Be patient: Every change takes time. Be kind to yourself and understand that mistakes happen – the important thing is to learn from them and move on.
• Experiment and enjoy the process: Veganism isn’t restrictive; it opens up a new world full of flavours and possibilities.

The journey to veganism is full of discovery and opportunity. It's important to take the first step and be willing to learn and adapt. We hope that following this guide will help you transform your lifestyle into a healthier, more sustainable, and more animal-friendly one.