Veganism involves eating a plant-based diet rather than animal-derived products. This means focusing on healthy foods, such as organic vegetables and fruits, grains, nuts, and legumes to meet all your nutritional needs. Going vegan isn't always as simple as changing what you buy at the grocery store—but that doesn't mean it has to be complicated. Here are some do's and don'ts for a smoother, healthier transition.

Do: 

Monitor your vitamin and mineral intake. 

Cutting meat out of your diet can provide a number of health benefits, including reduced fat and calorie intake, lower body weight, and decreased susceptibility to heart disease. However, meat is a good source of essential vitamins and minerals, such as B12 and iron, so many people are at greater risk of developing a deficiency after converting to veganism. Signs that you might not be getting enough of these nutrients include fatigue, muscle weakness, and coldness or tingling in the hands and feet. You can add more B12 to your diet by drinking fortified nondairy milks and eating fortified cereals or nutritional yeast. For more iron, consume more leafy greens, such as spinach, kale, and Swiss chard. 

Make sure you get enough protein. 

Meat, eggs, and dairy products contain more protein than any other food groups. This nutrient is an essential building block of all cells in the body and protects against heart disease, diabetes, and certain types of cancer, so vegans need to be sure they're getting enough. Beans, legumes, and nuts are protein-rich, are also excellent sources of this nutrient, as are soy-based products. Additionally, you can add whey powders to most drinks and meals for a protein boost. 

Don't: 

Start suddenly.

Going vegan is a big change, and trying to cut out all animal products overnight can stress your body. Fortunately, you can prevent digestive upset, rapid weight loss, and headaches by gradually reducing your consumption of meat, eggs, and dairy. Start by eating one vegan meal per day for a few weeks, then increase to two meals for another few weeks. If your body adjusts well to these changes, you may be ready to go completely vegan.

Be afraid to experiment.

One of the fun parts of switching to veganism is getting creative in the kitchen. You can find plant-based healthy foods at a natural grocery store and use them to make delicious and nutritious meals at home. For instance, you might experiment with making burger patties out of beans, vegetables, and grains; preparing Buffalo wings by slathering cauliflower in honey hot sauce; or cooking pulled "pork" with shredded jackfruit tossed in barbecue sauce. 

When you're ready to start transitioning to veganism, head to Lori's Natural Foods Center for healthy foods. This Rochester, NY, natural grocery store offers organic vegetables and fruits along with herbs and supplements. Call (585) 424-2323 to ask about natural foods in stock, and visit the website to browse their inventory of delicious and nutritious products.