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Vegan Nutrition

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Vegan Nutrition Vegan Nutrition Vegans can and do eat almost every type of food they ate before becoming vegan. Far from deprivation, a vegan diet is a culinary adventure that opens new worlds of eating pleasure. Food and its enjoyment become central. Besides a bounty of fruits, vegetables, beans, nuts, breads, and pastas, delicious plant-based substitutes exist for nearly every animal product—with no animals harmed in the process. As on any diet, it's important to ensure adequate intake of vital nutrients like Vitamin B12 and Omega-3 fatty acids. Vegans love to eat! Grocery Stores with Vegan Products Albertsons, Kroger, Publix, Ralphs, Safeway, Sprouts, Trader Joes, Vons, Whole Foods, and many more. Look in the dairy, deli, or ask for the special veggie section. Beware of Hidden Animal Products Albumin (egg whites) Vegan Nutrition Links Casein [KAA-seen] (milk protein; a potent carcinogen) Gelatin (ground-up cow and pig hooves, bones, skin, tendons. Jello anyone?) http://nutritionfacts.org Honey (regurgitated bee vomit intended for bee babies; can be toxic to human babies) www.veganhealth.org Nonfat milk powder (added to items to boost protein level on food label; carcinogenic) Rennet (enzymes to make cheese; obtained from ground-up baby calf stomachs) www.pcrm.org Whey (watery milk plasma or dried powder; carcinogenic) Plant-Based Substitutes Food = texture + flavorings. Once you pile on the condiments, you often can’t tell the difference between animal products and plant-based substitutes. While your primary diet should be whole and unprocessed, vegan “comfort” foods can help you make the transition. Here are some sample companies and products. As demand increases, the list keeps growing. http://bocaburger.com www.beyondmeat.com www.btmsoymilk.com www.daiyafoods.com www.earthbalancenatural.com www.ener-g.com www.fantasticfoods.com www.fieldroast.com www.followyourheart.com www.gardein.com www.lightlife.com www.panosbrands.com www.morningstarfarms.com www.thevegg.com www.tofurky.com www.yvesveggie.com Meat Substitutes (mock meats) Soy-based: Tofu, Tempeh [TEM-paa], Texturized Vegetable Protein (TVP). Wheat-based: Seitan [SAA-tan], Vital Wheat Gluten. SOS (Salt Oil Sugar) Hamburger Boca Burger, Gardenburger, Boca Ground Crumbles, Lightlife Gimme Lean... Hot Dogs Lightlife Smart Dogs, Yves Meatless Hot Dog... Like most processed Beef Gardein BBQ Skewers, Morningstar BBQ Riblets... foods, many plant-based Chicken Gardein Chick’n Scallopini, Beyond Meat Chik’n Strips, Follow Your Heart Chicken... substitutes have been Turkey Tofurky Roast, Gardein Stuffed Turkey... stripped of nutrients then Sausage Tofurky Italian Sausage, Field Roast Smoked Apple Sage... loaded with SOS Other Substitutes exist for cold cuts, pepperoni, bacon, ham, jerky, fish, shrimp... [sawss]. It’s best to use them as garnish added Egg Substitutes to a main meal or as For baking EnerG Egg Replacer, banana, ground flax + water... occasional treats. For breakfast Fantastic Foods Tofu Scrambler, The Vegan Egg, The Vegg... Dairy Substitutes Cheese Daiya [DAA-yuh], Follow Your Heart, Vegan Rella, Tofutti... WP-BF Ice Cream Rice Dream, So Delicious, Sweet Nothings, most sorbets... [ Whip Buff ] Mayonnaise Vegenaise, Just Mayo (mayo flavor), Nayonaise (salad-dressing flavor)... For maximum health, Margarine Earth Balance, Smart Balance Vegan... make Whole Plant-Based Milk Soy ($$ saving tip: dilute with cold water to taste), Almond, Rice, Oat, Hemp... Foods (WP-BF) the Powdered Milk Better Than Milk (soy or rice). mainstay of your diet. They’ll help whip you Breads into buff shape! Whole-grain breads, buns, bagels, tortillas, etc. (that do not contain milk, whey, egg, honey...) www.maxlearning.net / HEALth / Vegan Nutrition © 12/20/2015 * Page 1 of 4 Maximize Vitamin B12 80-10-10 Omega 3 Vitamin D The optimum diet B12 is made by bacteria that live in the soil and also reside in This essential fatty acid has Most people, regardless of diet, 80% carbs many benefits, including human and animal intestines. are deficient in Vitamin D, which (complex, unrefined) promoting heart health and is a hormone made when your There is no reliable plant-based fighting inflammation caused by skin is exposed to sunshine. But 10% fat source of B12, but you don’t exercise or arthritis. Fish are too much sun can lead to skin (mostly unsaturated) need much, and it can be easily touted as a good source, but cancer. So getting enough 10% protein obtained from: (Fact: Human breast milk they are loaded with Vitamin D is a balancing act. Nutritional yeast contaminants (mercury, You can get yours from: that fuels infant growth is (cheese-flavored flakes available PCBs...). Ironically, fish get only about 7% protein!) 10-30 minutes of daily sun on in jars or bulk bins of natural food Omega-3 from plants— your arms and face (without stores. Sprinkle it daily on salads, marine algae to be specific. popcorn, soups, pasta...) sunscreen) depending on skin COMPLEX CARBS You can get it safely from: B12-fortified non-dairy milks color and latitude. Refined products, like (almond, soy, rice, hemp, oat...) Ground flax seed Vegan D3 supplements white sugar or white flour, (Buy preground or get seeds in B12-fortified meat substitutes (avoid standard D3 from irradiated have been stripped of bulk and grind with blender. sheep’s wool or fish oils.) (burgers, dogs, crumbles...) fiber and vital nutrients. Sprinkle 1-4 Tbsp/day on cereal, Vegan D2 fortified foods They spike your blood salads, soups, etc. Refrigerate.) (non-dairy milks, cereals...) Walnuts sugar level which reaches D3 (cholecalciferol) is more readily (small handful daily) a peak then crashes absorbed than D2 (ergocalciferol), causing you to want more PA: Phytochemicals & Microalgae capsules but D2 is just as effective if taken at (produced in sterile labs) empty calories. appropriate doses & frequency. Antioxidants Complex carbohydrates, “Phyto” is Greek for plant. in products like date sugar Phytochemicals “fight” off pests, or whole grains, contain disease, and sun damage in all of a plant’s nutrients plants, which when eaten can and fiber. They are more do the same for you. slowly digested so have Natural chemical reactions in less effect on blood sugar. our bodies produce free radicals, which are unstable B12: Nutritional Yeast Omega 3: Ground flax seeds atoms that can lead to cancer Non-GMO (You can’t digest whole seeds) and inflammation. Antioxidants Unlike traditional methods are phytochemicals that bind to of plant breeding, and eliminate free radicals. Genetically Engineered Vitamins like A, C, and E are (GE) plants become antioxidants. The highest Genetically Modified antioxidant foods include spices, Organisms (GMO) which beans, & berries. Eating a may contain genes of other variety of colorful plants loaded species, including animal with PA can help stave off and bacterial genes. Look diseases. Vitamin D: Non-dairy milks Organic = Non-GMO for Organic or Non-GMO on food packaging. RAW or COOKED ORGANIC Raw fruits and veggies are great, BITTER IS BETTER! because they are naturally whole and Organic produce may cost a bit more, Bitterness is a plant’s way of warding off unprocessed. On the other hand, but do you really want to eat food insects and predators. It’s also a cooking some foods (tomatoes, sprayed with herbicides and pesticides measure of the phytochemicals and carrots...) releases even more nutrients designed to kill living things? Worse, antioxidants in a particular plant. by breaking down cell walls. And some systemic and GMO poisons reside in So embrace the bitterness of healthy foods must be cooked (kidney beans). plant cells and can’t be washed off. foods like kale. Your tastes will adapt. Cooking can degrade some nutrients, Pesticides also kill beneficial insects, To minimize bitter greens, add savory but it’s easy to just eat a bit more. like bees, pollute the environment, and low-fat dressings or lightly sauté with Raw or cooked, the healthiest plant create health issues for workers who garlic, onion, and a splash of soy sauce. foods are the ones you’ll eat! must apply them or work in the fields. www.maxlearning.net / HEALth / Vegan Nutrition © 12/20/2015 * Page 2 of 4 Minimize SALT OIL SUGAR Consuming excess sodium can damage the Oil is 100% processed fat with little Ideally, fewer than 5% of daily calories walls of your arteries and increase your nutritional value. As a highly should come from added sugar— chances of heart disease and stroke. condensed source of calories essentially empty calories which provide (~100 per tablespoon), oil Processed foods are generally loaded with fuel but little if any nutrition. consumption makes it harder to salt, which is added as a preservative or maintain your ideal weight. 5% of a 2000 calorie/day diet is 100 binder. When examining a nutritional label, calories, which would be about two strive for a 1:1 ratio of sodium milligrams Olive oil is touted as healthy, but only tablespoons of added sugar. (mg) to calories. For example, if a food has because studies have compared it to (1 Tbsp sugar = ~50 calories.) 100 mg of sodium per serving, the serving even worse dietary fats like butter. Sucrose (table sugar) is 50% fructose & should have no more than 100 calories. All oils, monounsaturated, 50% glucose. Glucose tends to suppress The 1:1 ratio is derived from the USDA polyunsaturated, or saturated, appetite. Fructose (when stripped out of its recommendation of about 2000 mg damage endothelial cells that line beneficial fruit), does not. High Fructose sodium/day (~1 tsp salt) on a 2000 arteries, which leads to restricted Corn Syrup is 55% fructose / 45% glucose. calorie/day diet. The American Heart dilation and more plaque blockages. Three sugars have nutritional value: Association sets the limit at 1500 mg/day, It’s best to get needed fat (in Date sugar and for optimum health, we need perhaps moderation) from whole foods like Dehydrated, ground-up dates.
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