How To Plan A Healthy Animal-Free Diet

All diets need to be well-planned and animal-free diets are no exception.

Here are 9 tips to help you to design a healthy animal-free way of eating.

1. Center your meals around protein-rich foods. 

2. Consume a variety of whole plant foods (fruits, veggies, legumes, whole grains, nuts, seeds, avocados etc.) 

3. High-carb, low-carb (and medium-carb) animal-free diets are viable. But I would recommend that you consume some fat-rich foods (e.g., avocados, nuts, vegetable oils) to improve the absorption of fat-soluble vitamins (namely D,E and K as well as beta-carotene). 

4. Favour unrefined carbohydrates such as wholegrains, legumes, wholemeal bread/pasta. But eating refined versions occasionally is nothing to worry about in my opinion.

5. Do not eat more than 1 teaspoon (6g) of salt per day.  

6. Don’t forget nutrients of focus. Include specific foods regularly or supplement to ensure that you get enough of these nutrients. 

The easiest way of doing this (that I can think of) is to include a daily protein shake (ideally with added ground flax) and a daily multivitamins and minerals supplement.  

7. Initially a nutrient tracking app (e.g., cronometer or myfitnesspal may be helpful).

8. Don’t overdo vegan junk food. It’s fine to have a treat now and then, but we all know that convenience foods that are high in calories, sugar, salt and saturated fat are not health-promoting in high quantities.

9. Do not ignore other aspects of a healthy lifestyle: resistance training, cardiovascular exercise, sleep hygiene, stress management, minimisation of harmful substances.  

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