Veganuary: Take it slow and steady to make a sustained dietary change
The start of the year is coupled with a slew of good resolutions for many people, who seek to quit smoking, eat less sugar or slash their alcohol intake.
It might make it easier to remember that New Year's resolutions do not always have to mean doing without. Just consider the four-week vegan challenge in January - known as Veganuary.
Now is your chance to prepare creative and tasty dishes from plant-based foods. Almost any dish that contains animal products can be recreated in vegan form. If you are embracing the challenge, consider these points when changing your diet.
To get started, remember why you want to try a vegan diet, says nutritionist Birgit Jähnig from the German Federal Centre for Nutrition (BZfE). It might be for the sake of the environment, animal welfare or for your own better health. Whatever your reasons, strong motivation makes you less likely to be dissuaded from your plans.
Gradual changeover
If you have not yet adopted a vegetarian or vegan diet, try approaching it in small stages. Start with vegan days or meals, Jähnig says. You don't have to turn your entire diet upside down. After all, many of the foods we eat every day are already vegan, like pasta, rice and many spreads.
Initially, it can help to stick to your normal eating habits and simply prepare vegan variations with meat substitutes. For example, you can simply cook spaghetti bolognese with a soya mince.
The right preparation
Good meal planning can be helpful to avoid ending up gazing into the fridge with your tummy rumbling. Look for recipes and try new plant-based alternatives, says Jähnig. If you want to eat out, have a look around online for vegan restaurants.
She also recommends getting together with like-minded people as sharing ideas can make a plant-based diet much more fun. Meanwhile if you slip up, take it easy on yourself and cut yourself some slack.
If you are aiming to switch to a plant-based diet in the long term, make sure you get a good supply of all the important nutrients. Jähnig says getting some medical or nutritional advice is particularly recommended for children and adolescents who are still growing.
