New vegan diet survival guide

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Updated: August 4, 2011 4:20PM

Last week Oprah and 378 of her staff members went vegan for a seven-day period.

While many vegan viewers took issue with the episode (they believed the true horrors of the slaughterhouse industry were downplayed), others believed that the episode highlighted the many benefits of a healthy, animal-free diet.

As a vegan and a fitness expert, I tend to agree with the latter group of viewers. Anything that empowers people to make smart choices and educates them on where their food is really coming from is a positive and much-needed viewpoint.

Of course, not all vegan or vegetarian diets are healthy. Junk food like French fries and Oreos are cruelty-free, but this doesn’t mean that they are good for your waistline or your health. Since plant-based diets can feel restrictive, converts to the vegan life might wrongly believe that they can let go and enjoy whatever products suit their new lifestyle.

After years of skipping high-fat treats like potato chips and peanut butter sandwiches, new vegans might reason that they can now enjoy these options since they have cut out meat and dairy items from their diet.

And, while occasional vegan indulgences such as these are OK, people can take these pleasures too far, leading them to gain weight and miss out on crucial nutrients.

Thankfully, you can go vegan and achieve an optimal level of health and well-being.

Consider the following vegan survival guide:

Plan your meals before you go to the grocery store. This is a good tip for anyone who wants to eat right and trim their grocery budget, but it’s a must for those who are trying a new vegan or vegetarian diet. You should first stock up on cooking essentials that will help to make your plant-based recipes delicious, including margarine, vegan mayonnaise, nutritional yeast, soy milk (or rice/almond milk), vegetable broth, silken tofu, cornstarch, sesame/canola/oil or vegetable oil.

Fresh herbs and spices also will help to add flavor and interest to your meal, including canned items such as sun-dried tomatoes, artichokes, chili peppers, and more.

Use a cookbook for reference in order to discover what must-have items every vegan chef should have on hand, such as The Voluptuous Vegan: More Than 200 Sinfully Delicious Recipes for Meatless, Eggless, and Dairy-Free Meals by Myra Kornfeld or Veganomicon: The Ultimate Vegan Cookbook by Isa Chandra Moskowitz and Terry Hope Romero.

Rethink your favorite meals. If Mexican food is your weakness, rethink your affection by turning your favorite dishes vegan. Make enchiladas with vegetarian beans and dairy-free cheese, or prepare spicy vegetarian fajitas.

More of an Italian lover? Skip the cheesy, fatty lasagna and instead prepare a light, flavorful pesto dish made with basil, spinach, and walnuts.

And, if you are making a healthy lunch on the go, grab fresh fruit, hummus and pita bread for a vegan spread, or opt for a filling vegetarian chili.

There are so many delicious to eat vegan, and I applaud Oprah for bringing a spotlight to this healthy diet. If you aren’t ready to completely give up meat or dairy, try going vegan or vegetarian one or two days per week. You might be surprised at how good you feel — and at how good the food tastes!

Cornell McClellan is the owner of Naturally Fit, 310 S. Racine, a personal training and wellness facility. He is also the fitness trainer for the President of the United States and the First Lady.