College life is stressful enough as it is. To go plant-based in college is a venture not meant for the half-assed - so for all you crazy enough to try it, I’ll give you some helpful tips on how to survive:
1. Educate Yourself
With any controversial lifestyle decision it’s wise to learn the best option on your own efforts instead of relying on some word-of-mouth Buzzfeed article. Investigate every nook and cranny of the issue. Once you learn the facts and you have familiarized yourself with why it is important, then you are more likely to stick with it and succeed.
Be careful when you're searching "vegan" diets and their effects on health; you'll come across two different kinds: non-processed, low-fat, plant-based whole foods vegans and unhealthy vegans eating refined, fatty, processed rubbish). I have found the only studies that result in vegans being less healthy than omnivores are the ones studying the vegans eating processed foods without much variety.
Here are some books I recommend:
“Prevent and Reverse Heart Disease” by Caldwell Esselstyn
”The Engine 2 Diet” by Rip Esselstyn
”My Beef with Meat” by Rip Esselstyn
”The China Study” by T. Colin Campbell (some people have attempted to “debunk” this; it’s only fair to then read Campbell’s response)
”Eat to Live” by Joel Fuhrman
Here are some excellent articles:
Nutritional Update for Physicians: Plant-Based Diets
Plant-Based Diets May Prevent Chronic Diseases
Plant-Based Diet for Heart Health
plant-based diets
Correlation between dairy and cancer
Correlation between animal protein and cancer
Body weight and metabolism improved with plant-based diet
Vegan nutrition
How a plant-based diet reverses heart disease
Definitely watch these videos:
Plant-Strong firefighters (absolutely must see!)
Preventing Leading Causes of Death
Kick-start Your Health
Best unbiased debate about the vegan diet
TED Talk: Eat To Starve Cancer
TED Talk: The Food We Were Born To Eat
And these documentaries on Netflix: Forks Over Knoves, What the Health, Cowspiracy, and Earthlings.
2. Accept impending changes
Your taste buds will change
You will love plant-based food and gradually lose the cravings for animal products.
The taste buds on an average American are accustomed to tasting meat, dairy, and sugary, fatty, oily, salty, processed foods. If that individual undergoes a change in diet and only eats plant-based whole foods, it may seem light at first, but after a short while it will fully satisfy.
Here’s an example by Dr. Neal Barnard:
Have you (or anyone you know) switched from whole milk to skim milk? At first it’s terrible. Not much flavor… it’s like water kind of. But after a while you get accustomed to it. Then after a while of drinking skim milk, if you go back and drink some whole milk you find it’s not the same as it once was. Now it’s way too thick; almost like paint. Now the taste of skim milk is more preferable than whole milk. What happened?? Your taste buds slowly increased in sensitivity so the milk with less fat ended up tasting good, and the whole milk became a sensory overload.
With sensitive taste buds, you can enjoy the spices and different flavors of healthy food at a level you never could before.
Your social life will change
Eating this way on your own will be difficult. And because of this change in your diet, your friendships will grow even stronger.
You will encounter “nutrition experts” who will oppose you because they heard this one thing how “your diet is actually bad and stuff.”
You will learn how to answer the question “why do you eat this way?” in a quick, non-confrontational, informative manner that will leave them feeling educated and intrigued.
You will notice certain immediate health changes:
More energy
Lose that “freshman 15”
Reduce depression
Breathe clearer
Less anxiety
Improved joints
Sensational bowel movements
For girls, improved periods and PMS
For guys, girls will think you’re sensitive and cute
Other health benefits you will notice over time.
Your level of self-control will increase
If you make this a routine and surround yourself with healthy food, your will-power will not be tested; it will be automatic. And after a while eating this way will become so habitual that when you are in a position to eat unhealthy food, you will be so used to eating plants it won’t even be a temptation for you.
3. Learn how to prepare food
Take the time to plan your menus in advance. Buy some spices and try new recipes. Think about what vegetables you like. You must have at least one leafy green you don’t mind eating. Incorporate as many vegetables into your menus that you can.
Every meal must have a starchy food that is your “base.” Starchy foods are healthy and fill you up. Some examples of starchy foods are potatoes, brown rice, corn, beans, and sweet potatoes.
Learn how to grocery shop. Bring your shopping list. Hopefully you will be eating much less processed foods but occasionally you will have to check the nutrition facts.
