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Veganuary: Here’s how to create a healthy, balanced vegan meal plan

New Delhi: Come the new year and most of us are very familiar with the famous health pledge ‘Dry January’ where millions of people vow to ditch the booze every January. Perhaps, eating only vegan every day in January has of late become a trend for many people, including fitness enthusiasts, who encourage others to give up meat and other animal products for several reasons beyond health. Research has shown that a vegan diet can help boost health in many ways, including weight loss and a lower risk of cancer. Veganuary, a campaign that started in the UK to adopt a plant-based diet at least for January, has emerged as the trendy food resolution for the year 2020.
First started in January 2014 by Jane Land and Matthew Glover, Veganuary has spread to 178 different countries, with 5,00,000 people participating in the campaign. According to the charity, powerful stars like Joaquin Phoenix, Paul McCartney and Mayim Bialik have supported the campaign that aims to promote and educate about a vegan lifestyle.
A vegan diet can be a healthy choice because it’s low in saturated fat and high in nutrients. However, going vegan without good planning can do more harm than good. Basically, the vegan diet is an eating regimen that involves omitting all animal products, including eggs, fish, dairy, and honey.

Tips for creating a healthy vegan diet

Here are a few tips to help you get most of the nutrients from a vegan diet:
  • It is suggested that you base your meals on rice, bread, potatoes and other starchy carbs, while choosing wholegrains as much as possible
  • Eat a variety of fruits and vegetables - at least five portions every day
  • Eat beans, pulses and other plant-based protein foods
  • Include choline-rich foods like soy, broccoli, cauliflower, and quinoa, etc.
  • Minimally processed meat alternatives such as tofu and tempeh are a great replacement for meats
  • Choose unsaturated fats and consume in small amounts
  • Drink plenty of water
With proper planning, you can create a healthy, balanced vegan diet that can help you maintain a healthy body, improve overall health and well-being.
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