The 7 Habits of Healthy Vegans

7/25/2019 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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The 7 Habits of Healthy Vegans