Know These Things Before Going Vegan

By Catering Staff | December 15, 2016

Becoming a vegan is now easier than ever! For one thing, the wide range of choices in fruits, vegetables, whole grains, nuts, and legumes is increasing in farmers’ markets and supermarkets. For another thing, restaurants across the United States are offering more vegan dishes and desserts, which even non-vegans enjoy.

But don’t just plunge into the vegan lifestyle. Here are a few things that you should know to make the transition easier and smoother.

#1 You Can Still Dine Out

You will be glad to know that dining out and keeping your vegan diet are compatible now. You can ask your favorite fast-food chains and restaurants about their vegan options – and you will be surprised that there are many of them, too.

But a word to the wise. Always tell the server or waiter about your dietary restrictions without being obnoxious about it.

Here are a few popular casual dining restaurant chains that are offering vegan options just to get the ball rolling:

• Buffalo Wild Wings has a few vegan and vegetarian options, such as the black bean burger and salad with a choice of dressing (e.g., light balsamic, Asian sesame, and French)
• The Cheesecake Factory offers a veggie burger made with farro, mushrooms, brown rice, black beans, and couscous; penne pasta dish with tomatoes, broccoli, and roasted eggplants; and even desserts.
• Burger King has a garden salad, hash browns, French fries, as well as Dutch apple pie, and French toast sticks.
• Carl’s Jr. has an all-you-can-eat salad bar with plenty of fresh vegetables to choose from, as well as grits, hash rounds, and a three-bean salad with a choice of dressing.

Indeed, there’s no reason to say goodbye to your foodie habit! You just need to make smarter choices about the restaurants and their menus.

# You Will Require Supplements

Since a vegan diet excludes animal food products, you will miss out on the nutrients present in them. You may then require health supplements including:

• Vitamin B12, which keeps the blood cells and nerves healthy. If you have Vitamin B12 deficiency, you will experience weakness, tiredness, loss of appetite, constipation, depression, and nerve issues.

• Iron, which is crucial in healthy circulation system. Vegan diets only contain non-heme iron so heme iron sources should be added via supplements. You can also add more legumes, dried raisins, sunflower seeds, and dark leafy greens as well as Vitamin C-rich foods.

You should also find other non-animal protein sources. Otherwise, your body will suffer from the effects of a protein-deficient diet, such as slower cell growth and repair. Your best bets are lentils, beans, soy, and quinoa.