At first glance, a vegan diet may seem severely restrictive and bland, but it can be as varied as you would like it to be. The more varied a vegan diet is, the healthier it is. The American Dietetic Association says that a vegan diet can reduce your risk of diabetes, hypertension and other chronic diseases, and that it is a healthy move for anyone in any stage of life. The key to being a healthy vegan is not your race, but your meal planning.
Vegan Defined
A vegan diet is one that includes only plant-based foods. Most people understand that vegans don't eat meat, poultry, fish or dairy, but it can get even more complicated than that. For example, some packaged meat replacement products contain casein, a milk protein. While that may be fine for vegetarians, it's not for vegans. Many vegans refuse to eat refined sugar because animal products are used in the refining process, and many won't eat honey because it disturbs the bees.
Concerns
The biggest concern about a vegan diet is that it's done right. Corn chips are vegan, but too many of them would make your diet unhealthy. It is possible to be a vegan while living on junk food, but you won't reap the nutritional benefits a plant-based diet can confer. Vegans must also plan meals carefully to avoid a vitamin B-12 and calcium deficiency. Animal products are the primary sources of both nutrients, and a vegan may become deficient if he doesn't pay attention.
Solutions
Many vegans use vitamin and mineral supplements to keep their vitamin B-12 and calcium levels up, but many vegan foods are also fortified with these nutrients. Kale, almonds and broccoli are good sources of calcium, and some brands of yeast are fortified with B-12. Many vegans like junk food just as much as everyone else, but they realize that focusing on fruits, vegetables and whole grains will provide them with more complete nutrition. Just like a traditional diet, a vegan diet must still be balanced.
Transitioning
Becoming a vegan overnight can be difficult, and you may end up quitting out of boredom or frustration. Transition slowly by gradually decreasing your meat and dairy consumption, then begin leaving it out entirely. Some meals lend themselves to this -- make chili with extra beans instead of meat, and make spaghetti without the meatballs. Visit vegan websites for recipe ideas and meal planning tips, and you may find your new diet more exciting than your old one.
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