Brian Johnston's tips to prepare you for this major lifestyle change.
Turning vegan means eliminating animal products from your diet: not only meat and fish, but dairy products and even foods such as honey. That's no easy task – many supermarket foods contain trace elements of animal products – but a willingness to change and positive attitude make it easier at first. In the long term, the benefits you reap will keep you going.
People become vegans for a variety of reasons. Some object to the inhumane nature and major environmental impact of animal-based agriculture. Other vegans point to the considerable health benefits of a low-fat, zero-cholesterol, high-fibre diet.
"There's mounting scientific evidence that a wholefood vegan diet can prevent heart disease, type-2 diabetes, many cancers, obesity and arthritis," says Meghan Street from Vegan Revolution.
However, vegan diets can be unsuitable for children, pregnant women and the elderly, and a poorly considered vegan diet can leave you deficient in iron, calcium, omega-3 and certain vitamins.
"Vegans may need to get their vitamin B12 from fortified products or a supplement," cautions Dr Maxine Bonham at Monash University's Department of Nutrition. "Ensuring adequate intakes of vitamin D, calcium and long-chain polyunsaturated fatty acids is also important.
Being well informed about food is the key for vegans, who can expect to become more familiar with soy or almond milk, legumes (peas, lentils and beans), whole grains and nuts.
"There are also many high-quality, dairy-free cheeses and imitation meats on the market," says Jeremy Johnson of Vegan Perfection. "Many of them are organic and, as well as tasting good, are far healthier than their animal-based competitors."
While being vegan in a non-vegan world isn't always easy, vegans say they have more energy and feel better. "Just by simply changing the food on our plate we can be kinder to ourselves, to our environment and to our fellow animals," says Meghan Street. "It's a peaceful, low impact and healthier existence, which can only be a good thing."
Five steps to becoming a vegan:
Veganism is a significant lifestyle change that requires ongoing determination and commitment. Make sure you're very clear why you want to become vegan before making the transition.
Good preparation is vital. Do your research. Talk to vegans about the ins and outs, get onto vegan blogs, acquaint yourself with vegan products, and study the health implications.
Become vegan in stages, giving the body time to adjust and making lifestyle changes easier. Gradually eliminate meat, dairy products, then all animal products over many weeks, while adopting alternatives.
Veganism is time consuming: most packaged and restaurant foods are out of bounds. Collect recipes from books and online. Vegan food can be delicious and inventive, but it needs preparation.
Have a health check before and after turning vegan, and seek advice on a balanced diet. "Take a food diary with you to the consultation," suggests Dr Nancy Sturman at the University of Queensland. "A blood test to confirm adequate levels of vitamins and trace elements may also be wise."
For more information about going vegan visit Vegan Revolution www.veganrevolution.com.au or Vegetarian Victoria www.vegetarianvictoria.org.au