Tips for weight loss:
cereals as well as fortified soya products.
Vegans may have concerns about getting enough iron, calcium and certain vitamins. However, calcium can be obtained from fortified, unsweetened soya, rice and oat drinks; calcium-set tofu; sesame ■■Cook from scratch whenever possible: This is one of the key skills promoted by slimming clubs. A few pounds spent on a good cookbook is a few pounds off the waistline. Or go online and search for healthy recipes. ■■Never skip breakfast: Mid-morning hunger pangs and low blood sugar will have you reaching for the biscuits or snack machine treats. Porridge oats or high-fibre toast with boiled egg should keep blood sugar steady until lunchtime. Make time for breakfast even if you don’t feel hungry. ■■Cut down on alcohol: A single large glass of wine is the equivalent in calories of eating a Mars Bar. Would you eat three or four Mars Bars on a night out? ■■Walk more: Don’t spend money on a gym if you can’t afford it. Walking or gentle jogging in the fresh air costs nothing and is one of the best ways to speed up a metabolism and improve mood. Walk or run every day. ■■Keep busy: Instead of sitting watching television with bowl of snacks, take up a new hobby, clean out a cupboard or go for a walk. Idle hands will reach for the crisps. seeds and tahini (a constituent of hummus); pulses; brown and white bread (in the UK, calcium is added to white and brown flour by law); dried fruit, such as raisins, prunes, figs and dried apricots.
Moderate exposure to sunlight is also a way of topping up Vitamin D.
Good sources of iron for vegans include pulses; wholemeal bread and flour; breakfast cereals fortified with iron; darkgreen leafy vegetables, such as watercress, broccoli and spring greens; nuts; dried fruits such as apricots, prunes and figs.
Sources of vitamin B12 are limited for vegans but include breakfast cereals fortified with B12; unsweetened soya drinks fortified with vitamin B12; yeast extract such as Marmite, which is fortified with vitamin B12. Many vegans take supplements.
The Omega 3 fatty acids, found in oily fish, can also be obtained from flaxseed (linseed) oil; rapeseed oil; soya oil and soya-based foods, such as tofu; walnuts.
A vegan diet can cost less than that of a meat-eater – as staple proteins such as beans and lentils can be bought in bulk very cheaply – but requires careful planning.
The Vegan Society says there is scientifically-proven research to shown that vegans have reduced cholesterol levels, lower blood pressure and a reduced risk of certain cancers.
However, the society warns that the vegan food market has seen an increase in the availability of ‘junk’ food that can negate some of the advantages.