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(PDF) Vegan Diets in a Nutshell Simply Vegan Why Veganism? This excellent resource contains 160 quick and easy vegan recipes and an extensive People choose to be vegan for health, environmental, vegan nutrition section by Reed Mangels, Vegan Diets and/or ethical reasons. For example, some vegans feel Ph.D., R.D., covering topics such as protein, that one promotes the meat industry by consuming eggs fat, calcium, iron, vitamin B12, pregnancy and the and dairy products. That is, once dairy cows or egg laying vegan diet, feeding vegan kids, and a nutrition chickens are too old to be productive, they are often glossary. Also featured are sample menus, meal in a Nutshell sold as meat. Some people avoid these items because of plans, and a full-color My Vegan Plate. An additional section on shopping by mail or online tells you conditions associated with their production. where to find vegan clothes and shoes, Many vegans chose this lifestyle in order to promote a cosmetics, household items, etc. ($16) more humane and caring world. They know they are not perfect, but believe they have a responsibility to try to do Vegan Handbook their best, while not being judgmental of others. Over 200 vegan recipes plus a senior’s guide to good nutrition, articles on vegetarian history, sports nutrition, non- leather alternatives, plus much more in this 256-page book! ($20) Common Vegan Foods Egg and Dairy Replacers Oatmeal, cereal, toast, orange juice, peanut butter on whole wheat bread, frozen fruit desserts, salad bar As a binder substitute for each egg: Vegan Meals for One or Two ¼ cup (2 ounces) soft tofu blended with the liquid items like chickpeas and three bean salad, dates, apples, Whether you live alone, are a couple, or ingredients of the recipe are the only one in your household that macaroni, fruit smoothies, popcorn, spaghetti, vegetarian is vegan, this 216-page book is for you. baked beans, lentil soup, guacamole, chili, stir-fried 1 small banana, mashed Information on meal planning and shopping, as vegetables, burritos... ¼ cup applesauce well as breakfast ideas, one-pot wonders, and more included. ($15) 2 Tablespoons cornstarch or arrowroot starch Vegans Also Eat Ener-G Egg Replacer or another commercial mix found in Send check to Vegetarian Resource Group, Tofu lasagna, homemade pancakes without eggs, health food stores PO Box 1463, Baltimore, MD 21203 hummus, eggless cookies, soy ice cream, tempeh, corn or call 410-366-8343. chowder, soy yogurt, rice pudding, fava beans, banana DAIRY SUBSTITUTES Visit our web site at www.vrg.org muffins, spinach pies, oat nut burgers, seitan, corn fritters, Soy milk, almond milk, rice milk, other nut or plant milks, French toast made with soy milk, soy hot dogs, vegetable or water (in some recipes) may be used. burgers, pumpkin casserole, scrambled tofu, falafel... Join The Vegetarian Resource Group Buttermilk can be replaced with soured soy or rice milk. Receive the quarterly Vegetarian Journal For each cup of buttermilk, use 1 cup soy or rice milk plus containing vegan recipes. Send $25 to When Eating Out Try These Foods 1 Tablespoon of vinegar. The Vegetarian Resource Group, Box 1463, Pizza without cheese, Chinese moo shu vegetables, Indian Soy or nut-based cheese. (Be aware that some soy Baltimore, MD 21203. curries and dal, eggplant dishes without the cheese, cheeses contain casein, which is a dairy product.) bean tacos without the lard and cheese (available from Name: What is a Vegan? Crumbled tofu can be substituted for cottage cheese or Vegetarians do not eat meat, fish, or poultry. Taco Bell and other Mexican restaurants), Middle Eastern Address: ricotta cheese in lasagna and similar dishes. Vegans, in addition to being vegetarian, do not hummus and tabouli, Ethiopian injera (flat bread) and Several brands of nondairy cream cheese, sour cream, and use other animal products and by-products lentil stew, Thai vegetable curries... yogurt are available in supermarkets. such as eggs, dairy products, honey, leather, fur, silk, wool, and cosmetics and soaps derived Copyright The Vegetarian Resource Group 2006; from animal products. Updated 2014. Other good sources of calcium include: okra, turnip Vegan Nutrition Vitamin D greens, soybeans, tempeh, almond butter, broccoli, bok Omega-3 Fatty Acids The key to a nutritionally sound Vitamin D is not found naturally in the vegan diet, but can choy, calcium-fortified soy yogurt... In order to maximize production of DHA and EPA be made by humans following exposure to sunlight. At (omega-3 fatty acids), vegans should include good sources vegan diet is variety. A healthy The recommended intake for calcium for adults 19 through least ten to fifteen minutes of summer sun on hands and of alpha-linolenic acid in their diet such as flaxseed, and varied vegan diet includes 50 years is 1000 milligrams/day. fruits, vegetables, plenty of leafy face two to three times a week is recommended for adults flaxseed oil, canola oil, tofu, soybeans, and walnuts. greens, whole grain products, so that vitamin D production can occur. Food sources Note: It appears that oxalic acid, which is found in spinach, nuts, seeds, and legumes. of vitamin D include vitamin D-fortified plant milks and rhubarb, chard, and beet greens, binds with calcium and Vitamin B12 mushrooms that have been exposed to ultraviolet light. reduces calcium absorption. Calcium is well absorbed from The requirement for vitamin B12 is very low but it is an other dark green vegetables. Protein essential nutrient. It is especially important for pregnant It is very easy for a vegan diet to meet the Calcium Zinc and lactating women, infants, and children to have reliable recommendations for protein as long as calorie intake Calcium, needed for strong sources of vitamin B12 in their diets. Non-animal sources Vegan diets can provide zinc is adequate. Strict protein planning or combining is not bones, is found in dark green include cereals, soy milk, rice milk, and meat analogues at levels close to or even higher necessary. The key is to eat a varied diet. leafy vegetables, tofu made with that have been fortified with vitamin B12. Also, around than the RDA. Zinc is found in calcium sulfate, calcium-fortified two teaspoons of Red Star nutritional yeast T6635, often grains, legumes, and nuts. Sources of Protein soy milk and orange juice, and labeled as Vegetarian Support Formula, supplies the adult Recommended Dietary Allowance. Almost all foods except for alcohol, sugar, and fats provide many other foods commonly eaten by vegans. Although lower Iron some protein. Vegan sources include: lentils, chickpeas, Dried beans and dark green Read labels carefully or contact companies since tofu, peas, peanut butter, soy milk, almonds, spinach, rice, animal protein intake may reduce fortification levels can change. Vitamin B12 supplements calcium losses, there is currently leafy vegetables are especially whole wheat bread, potatoes, broccoli, kale... good sources of iron, better on are another option. There are supplements which do not not enough evidence to suggest that vegans have lower contain animal products. Claims of a high vitamin B12 For example, if part of a day’s menu included the following a per calorie basis than meat. calcium needs. Vegans should eat foods that are high in content in fermented soyfoods (miso and tempeh) and foods, you would meet the Recommended Dietary Iron absorption is increased calcium and/or use a calcium supplement. for sea vegetables and spirulina are unfounded. Unless Allowance (RDA) for protein for an adult male: markedly by eating foods containing vitamin C along with fortified, no plant food contains significant amounts of 1 cup oatmeal, 1 cup soy milk, Calcium Content of Selected Foods foods containing iron. active vitamin B12. 2 slices whole wheat bread, 1 bagel, Soy or rice milk, 2 Tablespoons peanut butter, commercial, calcium- fortified, plain 8 oz. 200-300 mg Sources of Iron 1 cup vegetarian baked beans, Soybeans, lentils, blackstrap molasses, kidney Collard greens, cooked 1 cup 357 mg 5 ounces tofu, 2 Tablespoons almonds, beans, chickpeas, black-eyed peas, Swiss chard, tempeh, black beans, prune juice, beet 1 cup broccoli, and 1 cup brown rice. Blackstrap molasses 2 TB 400 mg greens, tahini, peas, bulghur, bok choy, Tofu, processed with raisins, watermelon, millet, kale... Fat calcium sulfate 4 oz. 200-420 mg Vegan diets are free of cholesterol and are generally low Calcium-fortified in saturated fat. Thus eating a vegan diet makes it easy to orange juice 8 oz. 350 mg conform to recommendations given to reduce the risk of major chronic diseases such as heart disease and cancer. Tofu, processed with nigari 4 oz. 130-400 mg Most dietary fat should be monounsaturated fat from foods like nuts, seeds, olives, avocados, canola oil, and Kale, cooked 1 cup 179 mg olive oil. Tahini 2 TB 128 mg Almonds ¼ cup 94 mg.
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