GOOD HEALTH NEWS

HELPING YOU GO VEGAN
A vegan diet is one that consists of only plant-derived
foods. Vegans don’t use or consume any animals or animal
products including flesh (land or sea animals), milk,
eggs, or honey.
Eating vegan doesn’t require breaking the bank or moving
to a big city. The most nutritious and inexpensive
vegan foods which can be found in any supermarket,
are fresh produce, grains, legumes and nuts/seeds.
These should make up the bulk of the diet for optimum
health. Vegan processed foods in the form of soy hot
dogs, vegan &”cheeses,” desserts, etc are best eaten
only on occasion.
Nutritional deficiencies are a concern for everyone.
While vegans statistically enjoy longer life spans than
the average human being, we are not exempt from this
reality. First and foremost, you should ensure you are
receiving enough Vitamin B-12, Omega-3, and Vitamin
D. See below for more detailed information on vegan
nutrition.
• Protein: Because animal-based foods are high in protein,
it’s a common misconception that vegans don’t
get enough of it. In fact, the real problem is non-vegans
getting too much protein. Vegans can get all the
protein they need from lentils, tempeh, tofu, beans,
nuts, seeds, and even vegetables.
• Calcium: Leafy green vegetables-kale, collards, broccoli,
okra, figs, oranges, almonds, pistachio nuts, hazelnuts,
flaxseed, sunflower seeds, sesame seeds,
soybeans, chickpeas, navy beans, pinto beans, kidney
beans, and lentils. Note: Spinach, beet greens,
and chard are healthy foods but not good sources of
calcium.
• Iron: Chickpeas (hummus), lentils, navy beans, pinto
beans, kidney beans, soybeans, quinoa, tofu, raisins,
goji berries, pumpkin seeds, cashews, figs, sunflower
seeds, sesame tahini, prunes, whole wheat, parsley,
and pine nuts.
• Vitamin-C: rich foods help with iron absorption. Try
eating these foods in the same meal. Use cast-iron
cookware. If your iron status is low, avoid consuming
foods high in zinc at the same meal.
• Vitamin D: Light skin-about 10-15 minutes of sunshine.
Dark skin: about 30 minutes of sunshine or
1000-2000 iu daily depending on the time of year,
etc. Buy vegan Vitamin D3
*Important: If you have any health problems-including
obesity, or are taking medication (cholesterol medication,
insulin, etc) you should inform your doctor of your
plans to change your diet before making any changes.
A switch to a plant based diet can alter your need for
medication.
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