About one million Americans and other people all over the world follow a vegan diet.Animals and animal-derived products are not used or eaten by vegan people.This includes not consuming honey and not buying or wearing clothing made from leather, wool, silk or fur.Transitioning to a vegan diet can be difficult for teenagers.Ensuring you eat a variety of foods in the right amounts and being aware of how to maintain a balanced vegan diet are important to your success.
Step 1: Talk to your family.
It is important to speak to your family members about your desire to adopt a vegan diet.They might be interested in why you want to become a vegan, as well as being concerned about your health.It's possible that your family isn't familiar with a vegan diet.It is thought that it is difficult to eat enough vegan food.This may worry your parents.Before you bring up the subject with your parents, make sure to research vegan, the restrictions involved, and how you think you'll be able to incorporate this eating pattern into your life.Give your argument for becoming a vegan to your parents in a nice tone.Tell them why you want to become a vegan.Give them any research or resources you've found.It's a good idea to consider transitioning to vegan in stages.If you want to cut back on meat, try a vegetarian diet.Listening to your parents' or family's concerns is very important.Consider what they have to say and be open minded.They care about your best interests.Offer to cook everyone dinner one night and show your parents a vegan cookbook.You can show them a mock meal plan.The meal plan can be entered into an app to prove you're eating a complete diet.
Step 2: Don't forget to read all the labels.
It's a good idea to become familiar with all the food labels.Some items may look vegan, but they are not.A vinaigrette with honey.Make sure there are no animal products in your food by reading the ingredient label.Many baked goods are made with eggs and milk which are not included on a vegan diet.Salad dressings or sauces may not be vegan.Pre-made vegan foods can be found on the market.It will be easier to choose different items with this.Check the labels for cosmetics, soaps, and other items.Some companies still test their products on animals.
Step 3: Purchase vitamins and minerals.
A vegan diet can be very healthy, but it isn't always complete in terms of vitamins and minerals you need.This is especially important for teenagers as you're still growing and developing; however, with adequate planning and a few vitamins and minerals, it's an appropriate and healthy way of eating.Vitamin B12 is one of the most important vitamins.A vegan diet doesn't have much to no vitamins B12 and C.It's found in animal products like poultry, red meat and dairy items.A vegan diet has a high risk of not consuming adequate amounts of vitamins B12 and B6, which can lead to a deficiency.Foods with adequate B12 can be found in fortified vegan milks, meat replacements, and cereals.Calcium and Vitamins D are important for healthy bones and bone growth during adolescence.Choose fortified juices, vegan milks, dark leafy greens, almonds, and tofu.Minerals and vitamins are not meant to replace food.Aim to get 100% of your daily needs through food.A back up to your diet is what supplements are for.
Step 4: A meal plan is a must.
It is possible to make sure you are consuming a balanced diet by writing out a weekly meal plan.The vegan diet is more restrictive than the non- vegan one and a little more thought needs to go into your weekly meals and snacks.Take an hour or two and write down your ideas for meals and snacks.If you're not the one going grocery shopping or preparing the meals at home, share your ideas with your family.List your favorite vegan meals that you and your family already eat.If you're already familiar with a few vegan meals, this will make the transition easier.As you learn new recipes and tips, you can rely on these.Plan for meals that are quick, or keep a vegan snack with you if you're on the go.Take it slowly.The most important thing to remember is this.Most people can't change from omnivore to vegan overnight.Try to eat vegan for one meal out of the day.
Step 5: Ask your parents to make you an appointment with a doctor.
Take your meal plan with you to your appointment.They can make sure you get all the vitamins and minerals you need, give you ideas for meals, and help you live a vegan lifestyle.Is it possible for me to account for all three meals, plus snacks?Is it possible that I am consuming enough calories at each meal?Is my diet adequate?The meals include 100% whole wheat spaghetti with tomato sauce, broccoli and vegan meatballs, vegan quesadillas with vegan cheese, grilled vegetables, black beans, and your favorite salad dressing.
Step 6: Go shopping for groceries.
It is important to stock up on vegan items at the market.It will be easier to prepare and eat vegan meals if you have items that fit into your diet.If your parents go to the grocery store and pay for most of the food in your household, talk to them.Add a few vegan items to the cart if you tag along.You don't need a lot of new items.There are a lot of vegan items on hand for you and your family.Fruits, vegetables, whole grains, beans, and nuts can all be found in a vegan diet.If you or your family have a well-stocked kitchen, look for alternate sources of food.Tofu, meat substitute, and vegan cheese are some of the best sources of calories.
Step 7: It's a good idea to consume adequate nutrition.
Many people on vegetarian or vegan diet worry about their ability to eat enough meat.If you have a well-balanced diet, you should be able to eat enough meat.Boys and girls need to consume around 52 g and 46 g of the same food daily.You can choose a variety of sources.The valuable nutrients will be offered by each different protein.Tofu, seitan, beans, lentils, nuts, vegan cheese/yogurt, and nut-based or soy milks are vegan.Substitute meat for meat analogues or give it a try.If you try these items, make sure they are vegan.They look like typical meat products.There are meat products that are 100% vegan.
Step 8: Each day you should eat 100% whole grains.
All 3 parts of the grain are contained in whole grains.The 3 parts give your body various vitamins and minerals.100% whole grains have key vitamins and minerals.Whole grains can be a good source of nutrition.Whole grain foods include oats, brown rice, quinoa, 100% whole wheat pasta, corn, farro, millet, or barley.Try to avoid refined or processed grains.All of the grains have been stripped of their nutrition.White bread, white rice, and plain pasta are considered refined grains.
Step 9: Fruits and vegetables are good for filling your meals.
They are a great source of vitamins, minerals, and fiber.50% of your meals should be fruit or vegetable.Pick a variety of fruits and vegetables.If you have a lot of these foods, you will be able to get a wider range of vitamins and minerals.
Step 10: You should eat plant sources of healthy fats.
Omega 3 fats are found in some animal products.They should be included in a vegan diet.Tofu, walnuts, and walnuts are vegan sources of healthy fats.Try to add a healthy fat to your diet at least once a day.
Step 11: You should pack your lunch and snacks.
You have to consider your lifestyle when transitioning to a vegan diet as a teenager.Think about your extracurricular activities.It might be necessary to pack your lunch.Many school cafeterias don't serve vegetarian or vegan meals.It is possible to make sure you have a good vegan meal by packing your lunch each day.Whole-wheat pasta tossed with broccoli, black olives, vegan meatballs, and tomato sauce, or vegan whole wheat bread with vegan cheese and vegan deli meat are some of the vegan packed lunch options.If you have after school activities, packing vegan snacks can make life easier.Soy yogurt and fruit can be included in vegan snacks.It's a good idea to carry around dried or fresh fruit for a snack.They're great for a snack.
Step 12: For active lifestyles and sports, you need to eat a lot of calories.
Teenagers who don't participate in sports or other athletics need more calories than teenagers who do.It is possible to make sure you consume your required daily amount by consuming complex carbs at every meal and snack.Athletes participating in endurance sports need a certain amount of food.Moderate to heavy training requires 3 to 4.5 grams of carbohydrates per pound.Ensuring you are meeting these amounts can be done by your doctor or dietitian.The only fuel that can be used for power moves is Carbohydrates.A snack before and after a sports game, practice or athletic event can help you recover better.
Step 13: It's a good idea to consume adequate iron daily.
Teenagers need to make sure they're getting enough iron.This is true for teenage girls if they are menstruating.For teenage girls, aim for at least 15 iron daily.Teenage boys need a lot of iron.beans, dark greens, tofu, and some nuts are vegan foods that are high in iron.It is possible to increase the absorption of iron by consuming iron-rich foods with vitamin C rich food.Taking a daily multivitamin can help you meet the daily recommendations for iron, as well as other vitamins and minerals.If you feel fatigued all the time, it's probably because you're deficient in iron or other vitamins.If you need blood work, ask your primary care provider.
Step 14: It's important to recognize support.
As you transition to a vegan diet, a support group can help answer questions.It can provide emotional support and encouragement.Most people are sensitive to wanting to fit in with their peers during the teen years.Negative reactions to going vegan can be upsetting.If your friends and family aren't vegan, it's important to have a support group.
Step 15: You can connect on social media.
Social media provides support anywhere, anytime.There are Facebook groups for vegan teens.Seek out other vegan teenagers in regular vegan groups on Facebook.You can follow vegan teenagers on social media.You can join the vegan subreddit.If vegan clubs at colleges and universities have social media sites, you can follow or join them.
Step 16: You can connect with your community.
You can make your vegan journey better by interacting face to face with people who support you.Teenagers and vegan adults in your community would be happy to provide you with support and encouragement.Many people similar to themselves are already in the community of vegan teens.There is a vegan and vegetarian club at the school.Many vegetarians care about animals and would like to learn more about vegan options.See if there is a vegan group in your area.You can contact the vegan mentor program.People of all ages are encouraged to sign up to be a mentor.If you are between the ages of 13 and 17 they require a short email from one of your parents saying your name and age.Do you know if your college has a vegan student group?Even if you are not in college, you may be able to attend meetings.If you have a negative reaction to your decision to go vegan, it is a good idea to call a local therapist to find out if they are vegan friendly.
Step 17: You can connect outside your community.
There are several ways to connect with fellow vegan outside of your community.There is a vegan summer camp.Ask about internship opportunities.If you want to inquire about internship opportunities, don't wait for official postings.Unless you live in a city where an advocacy organization is located, you may need to do an internship or travel.Some teens may stay with family or other trusted adults for a summer internship.If necessary, call the animal activist hotline.They offer telephone and e-counseling, contacts for local and national activist resources, and referrals for therapists who are sensitive to activists' concerns.If you are an activist in the United States or Canada, you can call (800) 705-0425 or email helpline@idausa.org.
Step 18: Don't give up.
The only thing they have in common is their vegan lifestyle.People who are vegan have different personality quirks.Some are warm and supportive, while others are cold and critical.Don't allow unkind comments or criticism from anyone to get you down.Many people would like to support and encourage you in your vegan journey.You should not give up until you find them.