With your January healthy challenges over, you may be feeling healthier and refreshed knowing you have managed to stay vegan and/ or teetotal for 1 month. For some of you these new eating and drinking habits are here to stay but for many of you, it is now time to reintroduce meat and alcohol back into your diet safely.
A key theme to remember is everything in moderation!
What you eat and drink forms the backbone of maintaining a healthy lifestyle, which should always be the goal of any dietary alterations. Everyone’s dietary needs are different depending on their age, size and activity so there are no concrete rules to follow.
Read my top tips on how to reintroduce food and drink safely back into your diet.
Plant proteins are low in fat and high in fibre which is great for your gut health and cholesterol so following Veganuary these should continue to play a key part in your diet.
It is important to reintroduce food gradually and to start light. For the first few weeks stick with a predominantly plant protein diet and begin by introducing eggs and dairy initially. Move on to poultry and fish as these are easier for the body to digest than red meat but are high in healthy proteins. You will get the benefit of high-quality proteins and you won’t be missing out on iron.
Red meat is not bad for your body in moderation but it is calorie dense and the body digests it slower than any other food group. Your body won’t be used to the high protein content of red meats at the moment so introduce them in small quantities at first, building up so not to aggravate your digestive system.
With regards to alcohol, it’s always nice to have a glass of wine with a meal or to relax at the weekend. But moderation is key. Try to keep within the limits of 14 units a week for both males and females and have frequent alcohol-free days throughout the week. It is important to remember not to have 6 alcohol-free days and save all 14 units to be consumed in 1 day, spread the 14 unit out evenly across the week.
An example of responsibly consuming alcohol could look like:
Weekly Alcohol Plan
|Tuesday||1 medium glass wine or equivalent|
|Wednesday||1 medium glass wine or equivalent|
|Friday||3 medium glass wine or equivalent|
|Saturday||2 medium glass wine or equivalent|
*175ml (Medium Glass) = 2 Units / 250ml (Large Glass) = 3 Units
Drinking alcohol on an empty stomach will make you hungrier and increases the likelihood of snacking and unhealthy eating. It is much more preferable to drink alcohol with a meal as eating will distract you and make you fuller meaning you’ll consume less alcohol.
By Ruth Kander BSc(Hons)RD | Dietitian
If you wish to discuss ways to maintain a healthy vegan diet or would like more advice on how to reintroduce food back into your diet, Ruth can help.
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