the 7 habits of healthy vegans
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7 Habits of Happy,Healthy Vegans
A VegFest Presentationby
GINNY MESSINA, MPH, RDTheVeganRD.com
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Vegan Diets: NoCultural or
Historical Habits
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7 Habits of Happy,
Healthy Vegans
1. Eat legumes
2. Choose healthy fats3. Identify important supplements
4. Eat a rainbow
5.Get adequate calcium
6. Enjoy vegan foods
7. Celebrate veganism
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1. Eat Legumes
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Where do you get yourprotein?
GrainsVegetables
Nuts
SeedsLegumes
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Amino Acids
Building blocks of protein
9 are essential & must comefrom food
Grains, legumes, vegetables, nuts,and seeds provide all 9 essential
amino acids, but are low in one ormore
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Vegan Protein:Importance of Legumes
Legumes are the onlygood plant sources of
the essential amino acidlysine
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Pistachios and Quinoa
(honorary legumes)
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3 Daily Servings of Legumes
cup cooked beans, tofu,tempeh
cup soy nuts, peanuts 2 tbsp peanut butter
1 cup soymilk
1 oz veggie meat
cup pistachios
1 cup quinoa
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A Serving of Legumes
PB& J sandwich
Scrambled tofu
Veggie burger
Barbecued tempeh
Hummus wrap
Lentil soup
Quinoa pilaf
Trail mix withpistachios
Vegetables with
peanut sauce Salad with soynuts
Bean burrito
Taco with veggie
ground beef
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Essential Omega-3 Fatty Acid
Alpha-linolenic acid (ALA)
Ground flaxseed (1 tbsp)
Flaxseed oil (1 tsp)
Walnuts (4 halves)
Walnut, hempseed, soy orcanola oil (1 tbsp)
Chia seeds (2 tsp)
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DHA & EPA can be synthesized
from ALA
Conversion is poor
Vegans typicallyhave low blood andtissue levels
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Fish Get DHA and EPA from
AlgaeWe Can, Too
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Vegan Omega-3 Fats from Algae
200-300 mg DHA + EPA
2-3 times per week
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Healthy Sources of Fats
Nuts
Seeds Avocado
Olives
Vegetable oils
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Vegan Diet with Healthy Fats
BreakfastMiso soup w/ C tofu,
1 C vegetables
C brown rice
1 C honey dew melon
Lunch
Raw vegetable salad
Vinaigrette (1 tsp oil)
1 C lentil soup + tomatoes2 slices whole grain bread
Banana
Dinner1 C quinoa
1 C black beans
1 C greens in 2 tsp oil
Snacks:
1 C fruit topped w/ C walnuts
Air popped popcorn
Total calories: 1800Saturated fat:
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Poorconcentration
Vague aches
Fatigue
Sub-optimalvitamins D and B12
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Factors that reduce
vitamin D synthesis
Smog, clouds
Sunscreen
Darker skin
Age
Weak sunlight(northern latitudes in winter)
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Two Forms of Vitamin D
D3: Cholecalciferol is animal-
derived (fish, sheeps wool)
D2: Ergocalciferol is plant-derived (yeast)
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600 IU per day
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Vitamin B12
Made bybacteria
Does not occur
naturally inplants
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Vitamin B12 Analogues
Similar structureto B12, but novitamin activity
Fermentedsoyfoods
Sourdough bread
Sea vegetables
Chlorella, spirulina Shiitake
mushrooms
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Can we get adequate B12 fromunwashed organic produce?
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Endogenous B12 Production
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Recommendations for B12Supplements (cyanocobalamin)
2 fortified foods per day; at
least 1.5 micrograms each or
25-100 micrograms daily or
1,000 micrograms 2-3x perweek
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4. Eat a Rainbow
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Phytates, Iron and Vitamin C
Phytates bind iron in wholegrains and legumes
Vitamin C breaks bond betweenphytate and iron if its present atthe same time as the iron
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Iron and Vitamin C
IRON SOURCES
Legumes
Whole and enrichedgrains
VITAMIN C SOURCES
Citrus fruits Strawberries
Green leafy vegetables Peppers Cauliflower Cabbage
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Iron + Vitamin C
Oatmeal with
orange juice
Brown rice toppedwith steamed broccoli
Stir-fried tofu with redpeppers
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Fruits and Vegetables for Vitamin A
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Fruits andVegetablesfor Calcium
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5. Get Adequate Calcium
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Vegan diets are more
moderate in proteinso dovegans need less calcium?
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Protein protects bone health
Improves calcium absorption
Contributes to bone structure
Promotes muscle strength
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Adventist Health Study
More Protein-richFoods = Better Bone
Health
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EPIC-Oxford 2007 Findings
Vegans were 30%
more likely to fracturea bone than meat-eaters or lacto-ovovegetarians
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Intake
(mg/d)
Omnivores 1,057
Lacto-ovo 1,087
Vegan 610
Calcium Intake in
the EPIC-Oxford
Public Health Nutrition: 6(3), 259268
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Calciumwithoutcows
Wild greens suppliedabundant calcium to early
humans
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Granola
Grass Tofu
What peoplethink vegans eat
What vegans really eat
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7. Celebrate Veganism
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Findings from EPIC/Oxford
Meat
eatersVegan
Total fat intake 34% 30%
Saturated fat intake 12% 5%
Blood Cholesterol 191 158
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1. Eat Legumes
3 or more servings per day ofbeans, peanuts/peanut butter,
soyfoods, quinoa, pistachios
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2. Choose Healthy Fats
Omega-3 fats from flaxseeds, walnuts,
flax, walnut or canola oil, chia seeds DHA/EPA? 200-300 milligrams
Moderate use of higher fat foods likenuts, seeds, avocado and vegetable
oils
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3. Take Appropriate
Supplements
600 to 1,000 IUs of vitamin D(if sun exposure isnt adequate)
25-100 micrograms ofvitamin B12
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4. Eat a Rainbow
Vitamin C
Vitamin A
Calcium
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5. Choose Calcium-Rich
Foods
Kale, collards, turnip greens
Fortified plant milks and tofu
Figs, almond butter, tahini,navel oranges
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6. Enjoy Vegan Foods
Emphasize whole plantfoods but no foods are
off limits
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7. Celebrate Veganism
Vegan diets alwaysdeliver on their promise
of compassion
Health benefits vary
among individuals andare a wonderful bonus
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