America is obsessed with proteins, no wonder it is quite hard for most of us to switch from protein-based diet to a plant-based diet even though we are fully aware that the former is a lot less healthy than the latter. The main concern still is the lack of protein in a vegan diet. With proper planning though, it is easy to find protein substitutes. Here is how to do it:
Acquaint yourself with the types of amino acids and their sources – Animal protein is the uncontested best source of amino acids. Nonetheless, protein in plant sources abound, though not in quantities identical to those found in meats. To get enough amino acids, know which plant varieties possess them. There should at least be 9 amino acids in your diet.
Incorporate plenty of veggies, fruits and grain products in your diet – When you switched to a vegetarian diet, you also accepted the reality that your basic foods would constitute mainly of vegetables, fruits and grain products. Eat these in great quantities, after all, these are generally healthy and would not compromise your weight, that is if weight is your concern.
Add variety – Variety is the secret to getting enough nutrients. Include an extensive selection of fruits, vegetables, grains, nuts, legumes, and seeds to your daily meal to compensate for the lack of meat in your diet. These would also provide sufficient vitamins, minerals, fatty acids and antioxidants.
Take mineral and vitamin supplements – It is quite possible to miss on some nutrients from time to time. It is, thus, important to take supplements. These would ensure that you get your daily dietary needs.
It is also a good idea to switch to organic foods. These would prevent you from ingesting extra chemicals that often come with our standard, mass-produced foods, though these do not necessarily make for healthier food choices. That claim is still up for debates.