There is no doubt about it. Veganism is on the rise. In 2016 there were over half a million vegans in Great Britain, that’s three and a half times as many as estimated in 2006, and that figure only looks to be increasing further still, as noted by the Vegan Society.

As the vegan movement continues to gain momentum, we consider is adopting a plant-based lifestyle beneficial for both your health and the planet?

Your health

According to the American Journal of Clinical Nutrition, vegan diets tend to be higher in dietary fibre, magnesium, folic acid, vitamins C and E, and phytochemicals (biologically active compounds rich in fruits and vegetables), and lower in calories and saturated fat – great news! Many of these dietary factors are likely to be responsible for the statistics that show that vegans have reduced risk for high blood pressure, type 2 diabetes, and obesity, all of which are linked to cardiovascular disease and mortality (see MDPI on nutrients).

However, there are swings and roundabouts. Vegan diets have also been shown to be lower in omega 3 fatty acids, vitamin D, calcium, zinc, and vitamin B12 – all of which are vital for good health. Considerable care should be taken, as the outcome of long-term nutritional deficiencies can be severe. For example, vitamin B12 deficiency may increase cardiovascular risk factors and is associated with a wide range of neurological disorders. Therefore, when following a vegan diet it is essential that you get enough of these nutrients through specific vegan food sources, and for many, taking supplements is a wise idea. Also be aware that some nutrients are more readily available to the body when consumed in the form of animal products, such as iron and zinc, therefore it is advised that the intake for these nutrients be higher for vegans. Good sources of iron include lentils, beans and most dark green leafy vegetables like kale; see our blog on iron for more information. Sources of zinc include chickpeas, pumpkin seeds and quinoa.

The planet

Many of us take steps to being more environmentally conscious, such as using our own shopping bags and saying no to the plastic straw. However, are you aware of the environmental impact of the meaty meal on your plate?

The statistics on the devastating effects of animal agriculture are pretty shocking. According to the Vegan Society animal agriculture is one of the most significant contributors to climate change, responsible for at least 14.5% of global greenhouse gas emissions. It is said to be the most damaging activity the human race carries out. In a time when millions of people are affected by drought every year, the consumption of animal products is responsible for 92% of the water footprint of humanity. On top of that, it is also the leading cause of species extinction, ocean dead zones, water pollution and habitat destruction. Need we say more?

In a nutshell  

We certainly need to face up to the hidden costs of the food we eat, whilst also remaining clued up on the nutritional needs of our bodies. If you are thinking about taking a step towards going vegan, or any ‘restricted’ diet for that matter, a good rule to follow is; if you are cutting something out of the diet that has nutritional value, make sure you are replacing it with something that will give you those nutrients.
A diet rich in fruit, vegetables and wholefoods that have been minimally processed is undeniably beneficial for health and longevity. With special attention to certain nutrients, you can eat a totally plant-based diet that supports optimal health, whilst avoiding harm to animals and protecting the planet.

Fancy taking on the vegan challenge this January? Check out Veganuary.com

And here are some recipes to start you off. – Bon appetit!

The post Could going vegan be good for you and the planet? appeared first on Neals Yard Holidays Blog.

Free inflight meals used to be an essential part of flying. Possibly born from boredom and hunger, as opposed to a love of them. National carrier British Airways recently hinted that it may no longer provide economy passengers with free inflight meals on long-haul flights, following recent comments by Chairman Alex Cruz. This remains unconfirmed, however in January of this year their short haul flights ceased to provide a free meal. But BA didn’t partner with just any catering firm… it was M&S’ on-board range.

Free inflight meals RIP?

On the back of this news, flight search website Cheapflights was quick to compare 22 of the most popular airlines used by British travellers flying short-haul, finding that two thirds now charge for inflight dining, with average prices ranging from £11.80 to £13.60 for a sandwich and a hot drink.

While BA’s decision is certainly giving less to its passengers, for those of us with dietary restrictions, or who just find the high-altitude snacks overpriced and unhealthy, what are the options?

Healthy eating options when travelling

Many of us who are vegetarian or vegan may prefer to bring food from home than be at the culinary mercy of either an airport or an airline. This way you ensure you get a supply of healthy food to your taste. But remember to check whether it will make it through airport security. Always check the customs regulations of both the airport your are travelling from and your destination as something that was okay to carry on board may not be allowed on arrival. Gatwick states clearly that you can carry fruit, vegetables and all solid foods in your hand baggage. However, foods in sauces or with a high liquid content (such as sauces, pastes, soups and stews) cannot come through security and remember the 100ml rule.

DIY airline meals

For me the answer is, if possible, to eat as healthy and filling a meal as possible before boarding and then take on dry snacks along with bottled water. Think:
1. Hydration (e.g. grapes, apple slices, herb tea bags)
2. Protein (e.g. nuts, seeds)
3. Firm foods you can chew on (e.g. sliced vegetables, dried fruit).

If you forget or run out of time – life is never perfect – most airport branches of Boots sell fresh fruit pots, salads, rice cakes and protein bars.

Dine before you fly

Restaurant options at Gatwick include the Grain Store, which serves vegan and vegetarian meals as does Wagamama. Heathrow Airport’s website usefully lists which restaurants offer menus to cater for vegan, vegetarian, gluten-free, wheat-free diets and so on including Comptoir Libanais (also at Gatwick), with a vegetarian (vegan also but listed under their vegetarian icon) and gluten-free options. Leon has branches at Stansted and Heathrow (slightly reduced menu here) and offers vegan and vegetarian options with children’s versions surprisingly reasonable at £2.75.

What happens to our taste buds at 35,000 feet altitude?

In fact, if you can you may indeed wish to eat before you fly. Here’s why inflight food just does not taste the same as it does on the ground, even your own. The science behind it, and the solution to make it taste better, is quite surprising, see video:

And if you wish to know how to go about finding cheap flights, regardless of inflight meals, remember here are our 5 tips.

Bon voyage and happy eating!

Jo Fernandez is a leading UK travel journalist, with much of her career spent working for the London Evening Standard where she was Travel Editor until 2015.
Now a freelance travel journalist and copywriter, she lives in Essex and has one daughter. As a travel expert, she still enjoys jetting off to write travel pieces, with favourite destinations including Mexico, Croatia and, of course, Essex.

The post Free inflight meals could be a thing of the past: is this so bad? appeared first on Neals Yard Holidays Blog.