I thought I would put together a post with some suggestions for new vegans. I would really welcome comments and additions from other vegans on my initial thoughts. Anyway, here goes:
First of all, I would suggest vegans periodically supplement with vitamin B12 unless they consume fortified foods and drinks like organic soy milk. Original human sources of B12 were probably microbes on plant food and social insects, so most vegans just take a suitable supplement instead. Unlike some other vitamins, B12 is stored in your liver so deficiencies can take a long time to show up in adults, as much as five years, although they can arise faster in young children who have not had as much time to store B12 up. Also, consider taking vitamin D if you are not getting daily sun exposure. plus size selections for wedding that cost below 100
When it comes to the best macronutrient ratio, you can go for an 80-10-10 ratio for carbs, proteins, and fats, which seems optimal for most humans. Regarding protein sources, you do not have to consume complete proteins at each meal. You can just eat a combination throughout the day of vegetable protein sources like beans, grains, and veggies. Avocado has a decent amount of protein too. You only need about 10% protein in your diet, so it is hardly worth worrying about whether or not you are getting enough unless you are a body builder or doing strenuous physical work.
Some new vegans experience a detox reaction after stopping animal products that typically feels a bit like the flu. Just keep vegan, and it will pass. It is a good thing really. Another effect they might experience is low blood pressure that can cause lightheadedness upon rising. They can just take a bit of sea salt and then wean themselves off it over time.
Flatulence from eating beans usually goes away after about a month once one's gut flora adapts to the new dietary addition if they are not used to eating them. If it remains an issue, they can pre-soak beans in water with a bit of baking soda and that helps reduce the raffinose content that promotes it.
If they lose more weight than they are comfortable with or feel hungry too often, they can start eating more nutrient dense foods like dried fruit and nuts and include some good fats like coconut oil, olive oil and avocados. Cravings are usually for some nutrient, so just try to replicate the craved food's macro and micronutrients in a vegan dish.
Simple substitutions new vegans can start off with include refried beans (containing only vegetable fat) for meat and cheese, tofu or ground flax seeds for eggs, and plant milks like soy or almond for cow milk. Vegan yogurt and ice cream are also available, as well as an ever-increasing variety of vegan meat substitutes. Remember to focus on eating whole foods and minimize processed, junk and fast foods whenever possible, and try to have around 50% of each meal be raw food.
Finally, the attached vegan food pyramid should give a good sense of what sort of foods to focus on eating and which to consume more sparingly, and what the average daily portions of each would be.