Registered dietitians reveal what's most important when making the switch.
There are myriad reasons why someone may choose to commit to a vegan lifestyle. Perhaps they’ve been living the plant-based life for a while and see it as the next progressive step, or maybe they literally can’t stomach eating animals for ethical reasons. For some people, eating vegan simply makes them feel their best.
There is not one perfect way of eating for everyone; scientific studies show that both vegan and non-vegan diets can be healthy. What’s most important, says registered dietitian Catherine Perez, R.D., is getting the nutrients your body needs through a wide variety of foods.
Considering that a vegan diet takes meat, fish, eggs, and dairy all off the table, this can be tricky. In fact, there are several mistakes that registered dietitians say many make when going vegan that can negatively impact their health.
7 Mistakes People Make When Going Vegan
1. Taking out meat and not replacing it with another protein
For omnivores, foods like meat, fish, and eggs typically serve as the primary protein source for their meals. While there are plenty of vegan substitutes for these foods, Perez says that they don’t always contain protein. For example, she says that there’s nothing wrong with a cauliflower “steak,” but it’s important to know that it’s not a good source of protein on its own. Ditto foods like plant-based fish (all the rage right now), which are sometimes made with vegetables like mushrooms or hearts of palm.
With this in mind, Perez emphasizes that if you’re replacing an animal-based protein in a meal, it’s important to make sure you’re getting adequate protein from another source. Consider alternatives such as tempeh, tofu, seitan, quinoa, beans, nuts, and seeds.
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2. Going vegan as a way to restrict what you eat
For some people, adopting a vegan diet is a way to restrict foods. “Unless you have an allergy to something, don't create further food restrictions for yourself. Adding additional restrictions without medical necessity will make you feel very limited in your choices,” Perez says. She emphasizes that living in fear of food isn’t healthy mentally or physically.
If this is something you struggle with, it can be helpful to work with a therapist who specializes in disordered eating and can help you untangle this fear while making sure your body gets the nutrients it needs.
3. Relying too heavily on ultra-processed substitute products
Take a stroll down the frozen food aisles at the grocery store, and you’ll see that there’s no shortage of meat substitute products. Kelly Jones, R.D., a board-certified sports dietitian, says products like these can certainly make going vegan easier for people who consumed a lot of meat in the past. But, as with all food products, not all meat subs are created equal. Some can be high in saturated fat and sodium, both of which can negatively impact heart health, says Jones. Perez agrees, suggesting to look for products that have less than 500 milligrams of sodium per serving and to avoid ones that use coconut oil or palm oil, which are high in saturated fat.
This isn't just the case for vegan meat products, by the way. Jones says that the same is true for many vegan cheese products. Again, she reiterates that products like these aren’t “bad.” In fact, they’re great! They satisfy cravings you may not be able to enjoy in any other way. Just keep an eye on how much saturated fat and sodium are in them. Otherwise, your heart will pay the price.
4. Not layering different types of vegan protein if you work out a lot
Many vegans have a favorite plant-based protein. For some people, tofu is their number one. Someone else may love chickpeas or black beans. It’s totally fine to have a fave, but if you work out a lot, Jones says that it’s important to eat a variety of vegan proteins throughout the day to get the full amino acid profile animal protein provides.
“Amino acids are the components that make up proteins in the body and those proteins are important for a lot of different functions in the body,” Perez says. The experts explain that it was previously believed that certain foods needed to be combined at a meal to ensure the body was getting all the essential amino acids (ones the body can’t make on its own). “However, research actually shows that you don't need to do that because the liver stores essential amino acids that we are eating throughout the day,” Perez says.
That said, if you live an active lifestyle, Jones says it’s still important to eat a variety of vegan protein sources. “We know those who are athletes, have high activity levels, or are in the aging population may benefit from not only a higher total protein intake but also more of specific amino acids regularly at meals and snacks throughout the day,” she says. Jones says that soy is the plant-based protein source that’s most comparable to animal proteins. If you aren’t into soy, she suggests pairing foods like legumes and whole grains or mixing whole grains with nuts for a more complete amino acid profile.
5. Not prioritizing bone health
Scientific studies show that vegans are more likely than omnivores to have weaker bones. This is why Perez and Jones say it’s especially important for vegans to prioritize calcium, since they aren’t getting this nutrient through dairy products. In case you’re unfamiliar, calcium is a mineral that makes up most of the structure of your bones and teeth, and foods like leafy greens, millet, and sweet potatoes are all good sources of the nutrient. Or, it may be helpful to take a calcium supplement. However you choose to get your calcium, aim to get 1,300 milligrams a day.
Another important nutrient for bone health is vitamin D, which helps your gut absorb bone-building calcium and plays a role in bone growth and remodeling. Most people don’t get enough vitamin D, whether they eat animal products or not. “Without animal products, the only non-fortified source of vitamin D is UV-treated mushrooms, so I always recommend fortified non-dairy milk products as well as a supplement,” Jones says.
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6. Not getting enough vitamin B12 and iron
When switching to a vegan diet, Perez and Jones both say it’s important to make sure you’re getting enough vitamin B12 and iron, two nutrients that are typically found in meat. Vitamin B12 supports your blood and nerve cells, helps create DNA, and prevents a form of anemia that makes you tired and weak. Iron, on the other hand, is used to make the proteins in cells that carry oxygen throughout your body.
If you regularly feel fatigued, it could be a sign that you aren’t getting enough of either nutrient. “For B12, it's incredibly important to supplement and use fortified products like plant-based milks and cereals to meet this need,” Perez says. As for iron, prioritize foods like leafy greens, legumes, nuts, seeds, dried fruits, and fortified cereals.
7. Forgetting about omega-3s
The last major nutrient both dietitians say vegans should be extra mindful of is omega-3 fatty acids, which are primarily found in fish. Omega-3s are especially important for brain health and heart health.Plant-based foods with omega-3s include walnuts, flaxseeds, hemp seeds, and chia seeds.
It bears repeating that what’s most important is making sure your body gets the nutrients it needs from a wide range of sources — and that goes for everyone, whether they are vegan or not. By avoiding these mistakes, you’re well on your way to thriving as a vegan and having the energy you need throughout the day, including to power your workouts at the Club.