According to a 2017 study, 6 percent of Americans said they follow a vegan diet. This means that for health or ethical reasons, they consume no animal products. As the quarantine has forced many Americans to re-examine their daily habits, that number is bound to be even higher in 2021. Many people are curious about trying out a vegan lifestyle, but may feel intimidated by it. If you are looking to try it, here are a few tips for beginners.

Start Slow

Not all vegans are born overnight. Going off of animal products cold-turkey might be too intense of an introduction to the vegan lifestyle. Consider taking a week or two where you try to incorporate more vegan meals into your cooking and ordering repertoire. As you gain more comfort with these meals, cutting out meat, dairy, and other animal products completely will seem less intimidating down the line.

Find Your Go-To Substitutes

What will you do if one of your favorite recipes calls for milk, eggs, or butter? Luckily, you have an array of products to choose from. For milk, consider soy, nut, oat, or rice. Some vegans even prefer to make their own dairy substitutes. Many vegans swear by adding applesauce or mashed bananas in place of eggs when baking, and coconut oil is a delicious substitute for butter.

If you’re really craving something meaty, consider one of these substitutes. Plant-based burgers and nuggets are booming in popularity right now, and cutting-edge technology is helping vegans say goodbye to the blah tofu burgers of the ’80s.

Remember that Family Might Not Understand

After Aunt Betsy has slaved over the Thanksgiving Turkey for hours, she might not be too excited to hear about your new vegan lifestyle. Accept the fact that family members might not be on board with your decision. To minimize conflict, consider discreetly bringing your own food to family gatherings. That way, family members who disagree will have less room to complain about having to make special arrangements just for you.

Order Vegan at Your Favorite Restaurant

As you return to your favorite restaurants as a vegan, you will have a brand new pair of eyes on the menu. Some restaurants denote vegan or vegetarian food with a leaf icon on the menu. If they do not have this type of denotation, you might have to read the menu closely and figure it out on your own. Salads are a safe bet--hold the cheese. Ask about other substitutions you can make on sandwiches or pastas.

...Or, Learn to Cook Your Own Favorites

The internet has a wealth of resources for vegans looking to cook their own food. Academy of Culinary Nutrition maintains a yearly list of the top 50 vegan blogs. Some vegans find it easier to follow a diet free from animal products when they have more control over what they are cooking.

Take Supplements

To get the nutrients they need, vegans typically find that they must take supplements for B12 and iron. B12 only occurs naturally in animal products, and without it, people can become sluggish and even depressed. While there are ways to get iron into your diet as a vegan (including leafy greens, seeds, raisins, and legumes), this type of iron is not as easily absorbed as the iron found in animal products.

Get Enough Protein

Some new vegans worry that they won’t get enough protein. Proteins are sources of amino acids, and for a protein to be considered complete, it needs to contain all nine amino acids that your body doesn’t naturally produce. Luckily, there are extensive lists of complete proteins, and they contain many vegan favorites: quinoa, nutritional yeast, chia seeds, and chickpeas, among other options.

The Blissful Heart Wellness center has a Vegan cafe on site, Blissful Bites! Come check out delectably prepared rw, plant based and gluten free vegan delights!