How to be a healthy vegan?!
Hi well currently I have been a vegetarian for 3 years and i was just going to try to be a vegan for a month just to see if i could do it any advice!?Www@FoodAQ@Com
Answers:
1) Because vegans don't consume animal products (like dairy) make sure you're consuming and adequate amount of calcium fortified foods (such as orange juice,soymilk, rice milk) and calcium containing foods (figs, calcium set tofu, low oxalate vegetables [bok choy, broccoli, collard greens, kale, okra, turnip greens], soybeans, and tempeh)!.
2) also, look for foods fortified with vitamin D (beverages like soymilk and products like cereals)!. If you live where you can spend some time outside in the sun, try to do so at least 15 minutes a couple times a week!.
3) Because healthy fats (polyunsaturated, omega 3's, and monounsatured) are an essential part of a well rounded diet be sure to include nuts (like walnuts), flaxseed oil and ground flax, legumes, olive and canola oil!.
4) Make sure you're getting the B12 that you need!. B12 is needed to produce new cells, like red blood cells!. If you're not eating fortified foods look into getting a B12 shot!. B12 sources: Soy milk products (0!.8 to 3!.2 mcg/cup), Meat analogs (0!.5 to 1!.2 mcg/ounce), Ready-to-eat cereals (0!.6 to 6!.0 mcg/ounce), Nutritional yeast (1!.5 mcg/tablespoon)!.
5) Iron is another nutrient of concern for vegans!. Consumer legumes and enriched cereal grains with a source of vitamin C (such as citrus fruits) to aid in absorption of the iron contained in those foods!. Other sources of iron include pumpkin and squash seeds, dried fruit, and potato skins!.
6) Lastly, as with vegetarians, make sure you understand the principles of food combinations to ensure you are getting an adequate amount of protein!.
Eat these foods together to make a "complete" protein:
-grains with legumes (i!.e!. beans and rice)
-nuts/seeds with legumes
-corn with legumesWww@FoodAQ@Com
2) also, look for foods fortified with vitamin D (beverages like soymilk and products like cereals)!. If you live where you can spend some time outside in the sun, try to do so at least 15 minutes a couple times a week!.
3) Because healthy fats (polyunsaturated, omega 3's, and monounsatured) are an essential part of a well rounded diet be sure to include nuts (like walnuts), flaxseed oil and ground flax, legumes, olive and canola oil!.
4) Make sure you're getting the B12 that you need!. B12 is needed to produce new cells, like red blood cells!. If you're not eating fortified foods look into getting a B12 shot!. B12 sources: Soy milk products (0!.8 to 3!.2 mcg/cup), Meat analogs (0!.5 to 1!.2 mcg/ounce), Ready-to-eat cereals (0!.6 to 6!.0 mcg/ounce), Nutritional yeast (1!.5 mcg/tablespoon)!.
5) Iron is another nutrient of concern for vegans!. Consumer legumes and enriched cereal grains with a source of vitamin C (such as citrus fruits) to aid in absorption of the iron contained in those foods!. Other sources of iron include pumpkin and squash seeds, dried fruit, and potato skins!.
6) Lastly, as with vegetarians, make sure you understand the principles of food combinations to ensure you are getting an adequate amount of protein!.
Eat these foods together to make a "complete" protein:
-grains with legumes (i!.e!. beans and rice)
-nuts/seeds with legumes
-corn with legumesWww@FoodAQ@Com
Since you are a vegetarian it shouldn't be that hard!.
For milk try Silk soy milk!. It tastes like vanilla and it's so good!.
There is also veggie cheese
and you can use egg replacer for stuff that calls for eggs!. If you do eat fish look for a substitute at your grocery store that you rally like!.Www@FoodAQ@Com
For milk try Silk soy milk!. It tastes like vanilla and it's so good!.
There is also veggie cheese
and you can use egg replacer for stuff that calls for eggs!. If you do eat fish look for a substitute at your grocery store that you rally like!.Www@FoodAQ@Com
eat lots of fruits, vegetables, beans, and whole grains!. take vitamin b12, vitamin D, calcium, and flaxseed oil pills(for omega 3's!.)Www@FoodAQ@Com
Have a look at the Vegan Outreach website for advice http://www!.veganoutreach!.org/guide/Www@FoodAQ@Com
Be a healthy vegan, you eat nothing but vegan-friendly junk food (i!.e!. soda and fries), you're probably not going to be all that healthy!.Www@FoodAQ@Com