qian-kun-deactivated20120227 asked: I have always wanted to go vegan but I'm worried about not eating adequate amounts of vitamins/minerals. Do you have any tips? (Or a basic diet outline would be great!)
Going Vegan is a big life change, and must be carefully planned and calculated in order to get adequate cals, nutrients, minerals, and vitamins. Diet outline depends on your schedule, activities you participate in (sports, active, workout, etc), and dietary preferences (food allergies, food preferences). If you can forward me this info i’d be happy to set up a general diet outline for you.Below I wrote up my general day to day for you as well as vegan basics that are good to keep in mind :)
Calorie Intake depends on your height, weight, and how active you are (how much you burn a day). If your work is more athletic based you will need a diet higher in calories vs. if your work is more desk job/sedentary you will require the lower calorie diet for your height/weight class.
PROTEIN is key - because you will not be eating meat or dairy it is important to research which veggies and which combo of fruits and veggies mimic animal protein. If you have a juicer mixing fresh carrot and apples together to create juice creates a protein juice. I always put some vegan protein powder (vanilla tastes best) in my juice in the morning - also having protein in the morning will level your insulin (blood sugar) and give you energy for the day. NEVER skip breakfast as a vegan. Good sources of protein in vegan diet : quinoa, avocado, flax seed, flax seed oil, tofu, tempeh, vegan cheese, nuts (if you are not allergic such as almonds), beans, goji berries, protein powder.
For breakfast I usually have a protein shake (vegan protein powder and a fresh juice, usually carrot or carrot apple or carrot apple celery, sometimes a green juice such as parsley/lemon/spinach/celery/green apple) and a banana or oatmeal with a tablespoon of flaxseed and cacao powder with maca (increases concentration, balances insulin, improves circulation, levels your adrenal glands). Also, before eating I have a cup of warm water with lemon or hot tea (orange spice flavor or lemon). This stimulates digestion and clears skin.
A JUICER is key. Vitamix makes a great one, so does JUICER PRO (available at costco). People think juice has a lot of sugar, but actually just the store bought concentrates too. If you actually juice fresh veggies and fruits yourself, you are creating a nutrient rich meal.
A juicer will also create purees and consistencies needed for many vegan dishes. Makes vegan life much easier and more time efficient. A large part of my diet uses a juicer (makes digestion of fruits and veggies easier on the body, goes straight into the blood so you get nutrients fast and body doesn’t have to work as hard. also good for mineral absorption and detox).
Eat little meals throughout the day containing 200-400 calories each. Calorie “fillers” (especially if you have trouble keeping on or putting on weight) - these won’t make you “gain weight” or gain fat, just help maintain a healthy weight and proper body mass. Quinoa (super food and power grain, contains omegas, similar to fish protein, grain) is great with avocado/mango/cilantro. Beans (always buy dry and in bulk), rinse and strain in water before boiling. Mung Dal (indian bean) with Corriander/Cumin/Tumeric is one of my faves. Balances all body types and skin types, is easy on digestion, and tastes great. I like to steam up some spinach or kale or bok choy separately and stack it on top.
FIBER is also key in a vegan diet (for a healthy digestive system and to avoid constipation/diarrhea). Oatmeal, barley, winter greens (chard, bok choy), beans, green veggies (broccoli, arugula, spinach, chard, kale) are important in a vegan diet.
For Dinner I always have a grain (quinoa, cous cous) and lots of green veggies. In the colder seasons winter greens are best and broccoli and cabbage and cauliflower because you can heat them up and put them on top of the grains (it is important to eat warm food in the cold to heat up the core temperature and to boost the immune system). Also, boiled beets and steamed kale and chard make a great warm salad to eat along with grains. Mushrooms and olive oil with garlic and rosemary is amazing sauteed over bok choy and quinoa. I also like barley with steamed kale and tumeric/cumin/corriander (spices).
For snacks, look up recipes for “raw food snack bars or raw bars or raw food health bars”. These are great for on the run (you will quickly learn most restaurants do not cater to a vegan diet). Whole food makes a great raw food bar called raw bar and they are only a 1.50 each. I also make food in larger batches (such as grains, oatmeal, barley, etc) and stick it in the fridge to stack with veggies and fruits for the next few days. Kombucha (live food beverage) available at whole foods and safeway is a live food drink stacked with spirulina and all sorts of super foods and nutrients. also great to take on the run with an apple. Veggies in a bag also work great as a to go snack ( diced up carrots, bell peppers, celery) and a small baggie of almonds (gogi berries for a nut free version). Sometimes I will even eat a whole avocado with cayenne pepper or black pepper in the late afternoon to keep my metabolism level between lunch and dinner. You never want to go over 3 hours without eating something because vegans diets are so low in calories it is important you eat consistently throughout the day.
Kelp/Sea Veggies/Sea Weed - is great to incorporate into your diet. They remove free radicals, provide iron, remove heavy metals, and help maintain thyroid (blood sugar levels). They are great alone or over brown rice (basmati).
SUPPLEMENTS AND VITAMINS you must take these when vegan to obtain proper nutrients. Magnesium (body does not make itself can only absorb) will prevent you from fatigue and protect you from depression. A calcium-magnesium is a good vita blend. most health food stores and grocery stores make a good one. B12 is important for metabolism, healthy brain function, and nerve support - it also promotes healthy hair and nails. NIACIN is great for blood circulation and to keep your fingers and toes from getting cold. Its also used for people recovering from cancer because it helps move nutrients throughout the body. If you don’t like the feeling of heat (flush) you can get a no-flush form. D3 is key in muscle hardness, in calcium and nutrient absorption, and keeps bones strong. we can only obtain it from the sun and dairy (so vegans must take a D3). And Vitamin E - to protect skin, keep skin soft and smooth and clear.
Hope this helps :) Let me know if you have any questions or need anything else.
Manja +
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