As you can imagine I believe that a healthful diet is fully plant based; i.e. full of a multitude of different vegetables, fruits, legumes, beans, nuts and seeds. I know that such a diet is packed full of vitamins, nutrients, protein, healthy fats, complex carbs, fibre,iron etc and does not contain unhealthy fats, heme iron, cholesterol etc. Also as long as it is not overly processed it allows your body to obtain all the nutrients available.
How did I come to this understanding? Most recently through doing the Cornell University e course on Plant Based Nutrition, but this has been a longer journey than that. In fact I have been attempting to find out what a healthy way of eating is since 1969!
I took my first dietetics class at 16 during a pre-nursing class in Portsmouth, UK. That course favoured a balanced diet for health and gave insights into what to feed patients when nursing them back to health or helping them as they ended their days. It recommended small amounts of animal protein, i.e. a piece of meat a bit smaller than a deck of card, 1 egg or 2 glasses of milk or a single portion of yogurt, once or twice a day, good amounts of vegetables i.e. 6 or more portions per day in addition to potatoes, rice or pasta and 1-2 portions of fruit. We did learn about vegetarian and vegan diets, but these were put forward as religious or ethical choices & not really for most people. The good thing was they did consider them as healthy alternatives.
It seemed to me that it was only later in the UK that we started increasing the amounts of animal protein towards the excesses seen in the USA. With the increased animal consumption, bigger portions and increased use of fats, sugars and processed foods came the inevitable gain in weight & ill health.
Later probably around 1982, I discovered that one could become a vegetarian or vegan for health reasons and that was when I began trying out this way of eating to combat migraines, my percieved weight problems and IBS.
Finally in 2002, when bed-ridden from a back injury I was introduced to a book by Dr. Neal Barnard "Foods That Fight Pain". That book changed my life.
Unfortunately, it has taken another 12-15 years for me to realize that the only truly healthy way to live is to eat plants - no animal products and absolutely minimal amounts of added oils, sugars or other processed foods
My sources of information are amazing doctors and researches such as Dr. Neal Barnard, & the staff at PCRM publications; Dr. T. Colin Campbell Dr. Thomas Campbell, Dr. Caldwell Esselstyn Dr. John McDougall and Dr. Dean Ornish.
In a nutshell:
A whole food balanced plant based diet is made up of four food groups:
1) Vegetables - green leafy veg, roots, tubers, and any colourful vegetable you can think of
2) Whole grains
3) Legumes, nuts, and seeds
4) Fruits.
How did I come to this understanding? Most recently through doing the Cornell University e course on Plant Based Nutrition, but this has been a longer journey than that. In fact I have been attempting to find out what a healthy way of eating is since 1969!
I took my first dietetics class at 16 during a pre-nursing class in Portsmouth, UK. That course favoured a balanced diet for health and gave insights into what to feed patients when nursing them back to health or helping them as they ended their days. It recommended small amounts of animal protein, i.e. a piece of meat a bit smaller than a deck of card, 1 egg or 2 glasses of milk or a single portion of yogurt, once or twice a day, good amounts of vegetables i.e. 6 or more portions per day in addition to potatoes, rice or pasta and 1-2 portions of fruit. We did learn about vegetarian and vegan diets, but these were put forward as religious or ethical choices & not really for most people. The good thing was they did consider them as healthy alternatives.
It seemed to me that it was only later in the UK that we started increasing the amounts of animal protein towards the excesses seen in the USA. With the increased animal consumption, bigger portions and increased use of fats, sugars and processed foods came the inevitable gain in weight & ill health.
Later probably around 1982, I discovered that one could become a vegetarian or vegan for health reasons and that was when I began trying out this way of eating to combat migraines, my percieved weight problems and IBS.
Finally in 2002, when bed-ridden from a back injury I was introduced to a book by Dr. Neal Barnard "Foods That Fight Pain". That book changed my life.
Unfortunately, it has taken another 12-15 years for me to realize that the only truly healthy way to live is to eat plants - no animal products and absolutely minimal amounts of added oils, sugars or other processed foods
My sources of information are amazing doctors and researches such as Dr. Neal Barnard, & the staff at PCRM publications; Dr. T. Colin Campbell Dr. Thomas Campbell, Dr. Caldwell Esselstyn Dr. John McDougall and Dr. Dean Ornish.
In a nutshell:
A whole food balanced plant based diet is made up of four food groups:
1) Vegetables - green leafy veg, roots, tubers, and any colourful vegetable you can think of
2) Whole grains
3) Legumes, nuts, and seeds
4) Fruits.
VEGETABLES (6-8 or more servings per day)
Eating a wide variety of colorful vegetables every day will ensure that you’re getting an assortment of protective nutrients, more than enough protein, minerals and vitamins in your diet.
A vegetable serving is ½ cup cooked, 1 cup raw vegetables For most vegetables, particularly calcium-rich leafy greens, it’s nearly impossible to eat “too much.” so literally eat them to your heart's content.
Despite the popularity of juicing don't over do the juiced veggies as this decreases the amount of healthy fiber in your diet.
GRAINS (2-4 servings per day)
LEGUMES, BEANS (2-4 servings per day)A vegetable serving is ½ cup cooked, 1 cup raw vegetables For most vegetables, particularly calcium-rich leafy greens, it’s nearly impossible to eat “too much.” so literally eat them to your heart's content.
Despite the popularity of juicing don't over do the juiced veggies as this decreases the amount of healthy fiber in your diet.
GRAINS (2-4 servings per day)
Whole grains provide B vitamins, fiber, minerals, protein, and antioxidants. They are preferable to refined grains because the refining process removes the healthiest nutrients. Also, intact whole grains-such as brown rice, oats, wheat berries, millet, and quinoa--are nutritionally superior to whole grain flours and puffed or flaked whole grains
A serving is ½ cup cooked grain, such as rolled or steel cut oats, rice, quinoa, millet, teff, buckwheat etc or one slice of whole grain bread.
This group is fairly flexible with regard to servings per day but be very careful when choosing processed grains, ie breads as these may contain animal fats and sugar. A vegan sprouted grain bread with seeds & no added sugar is an excellent choice.
A serving is ½ cup cooked grain, such as rolled or steel cut oats, rice, quinoa, millet, teff, buckwheat etc or one slice of whole grain bread.
This group is fairly flexible with regard to servings per day but be very careful when choosing processed grains, ie breads as these may contain animal fats and sugar. A vegan sprouted grain bread with seeds & no added sugar is an excellent choice.
The legume group includes beans, peas, lentils, and soy products. These nutrient-dense foods are packed with protein, fiber, minerals, B vitamins, protective antioxidants, and essential fatty acids. Sample serving sizes from this group include: ½ cup cooked beans, 4 ounces of tofu or tempeh, 1 cup non-dairy milk, i.e. soy
Eat at least two portions of beans & legumes per day and use seeds and nuts as garnishes.
Eat at least two portions of beans & legumes per day and use seeds and nuts as garnishes.
NUTS, AND SEEDS (1 serving a day)
An excellent source of protein and other nutrients, they are higher in fats, so 1 portion is sufficient most days. However, if you are trying to lose weight, reverse or prevent heart disease, diabetes etc use nuts and seeds only as a garnish.
FRUITS (1-3 servings per day)
Most fruits, especially citrus fruits and berries, are a great source of vitamin C; all fruits provide antioxidants and fiber. Choose whole fruits over fruit juices to get the most benefit, particularly from dietary fiber.
A serving size is one medium piece, 1 cup sliced fruit, ¼ cup dried fruit; try to get your fruit in fresh or frozen whole form as juicing decreases the fiber which can spike blood sugar.
A serving size is one medium piece, 1 cup sliced fruit, ¼ cup dried fruit; try to get your fruit in fresh or frozen whole form as juicing decreases the fiber which can spike blood sugar.
A few words about fats
There is controversy over whether or not we need fat in our diet.
Concentrated fats, such as oils and oil-based spreads, do not fall under a food group. They are not required for optimal health.
Essential fats are found naturally in whole foods like avocados, olives, nuts, and seeds, beans, legumes and even vegetables, so for that reason there is no serving recommendation. The healthiest option is to not add any oil to cooking and use water, stock, low-salt tamari etc to steam-fry food. Large amounts of unhealthy fats are added to processed foods, even those marketed as healthy, vegan choices so limit them.
Concentrated fats, such as oils and oil-based spreads, do not fall under a food group. They are not required for optimal health.
Essential fats are found naturally in whole foods like avocados, olives, nuts, and seeds, beans, legumes and even vegetables, so for that reason there is no serving recommendation. The healthiest option is to not add any oil to cooking and use water, stock, low-salt tamari etc to steam-fry food. Large amounts of unhealthy fats are added to processed foods, even those marketed as healthy, vegan choices so limit them.
How healthy is a vegan diet?
According to the American Dietetic Association’s 2009 Position Paper on Vegetarian Diets, vegan diets “are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases.” A healthy vegan diet helps reduce your risk of heart disease, cancer, obesity, and diabetes.
According to research by the Physicians Committee for Responsible Medicine, Cornell University and doctors & researchers such as Neal Barnard, Dean Ornish, Colin T Campbell and Caldwell Esselstyn etc a whole-food plant based diet is the optimal healthful way of eating which not only prevents diseases associated with lifestyle but in many cases reverses these diseases.
According to research by the Physicians Committee for Responsible Medicine, Cornell University and doctors & researchers such as Neal Barnard, Dean Ornish, Colin T Campbell and Caldwell Esselstyn etc a whole-food plant based diet is the optimal healthful way of eating which not only prevents diseases associated with lifestyle but in many cases reverses these diseases.
The scoop on some important nutrients
Like non-vegans, vegans need to be mindful of consuming all the nutrients they need in order to be healthy. Three nutrients that everyone needs to pay attention to are vitamin B12, vitamin D, and omega-3 fatty acids.
Vitamin B12 is necessary for proper red blood cell formation, neurological function, and DNA synthesis. It is manufactured by certain types of bacteria found in nature and is only naturally present in plants. Because plants vary widely in their levels of this bacteria (and most of us favor our food scrubbed squeaky clean), we cannot always rely on plant foods to meet our B12 needs. Some research shows that there is B12 in animal products such as grass fed beef, because the cows eat the bacteria along with the grass; however, the amounts in most animal products is minimal and comes along with high levels of hormones, fat, cholesterol; all of which are really unhealthy so even meat eaters need additional B12.
We can ensure our dietary needs are met by consuming supplements and/or fortified foods. Boston Vegan Association's suggestion is to supplement with a vegan source of 2000 micrograms once a week or 10-100 micrograms a day (be advised that some B-12 vitamins labelled as vegetarian are in an animal stomach base). Or, if you prefer not to use supplements, consume at least three servings of vitamin B12-fortified food per day (each supplying at least 20% of the Daily Value on the label), such as nondairy milks, beverage mixes, and Nutritional Yeast (read labels to ensure B12 content).
We can ensure our dietary needs are met by consuming supplements and/or fortified foods. Boston Vegan Association's suggestion is to supplement with a vegan source of 2000 micrograms once a week or 10-100 micrograms a day (be advised that some B-12 vitamins labelled as vegetarian are in an animal stomach base). Or, if you prefer not to use supplements, consume at least three servings of vitamin B12-fortified food per day (each supplying at least 20% of the Daily Value on the label), such as nondairy milks, beverage mixes, and Nutritional Yeast (read labels to ensure B12 content).
Vitamin D, the “sunshine vitamin”, is a hormone; our skin manufactures it from the ultraviolet rays of the sun. It plays an important role in bone health and supports normal neuromuscular and immune function. Good vitamin D status is linked to a lowered risk of osteoporosis, certain cancers, and other chronic diseases.
Vitamin D blood levels are an international public health concern. Getting enough of it is not as easy as we may think. The body’s ability to produce vitamin D from sun exposure varies based on skin pigmentation, sunscreen, clothing, time of year, latitude, air pollution, and other factors, and the vitamin is found naturally in only a handful of foods. This is why all people--not just vegans--need to be mindful about vitamin D. The latest research suggest that getting even 100% of the current Recommended Dietary Allowance (RDA) for vitamin D may be insufficient for many people. To ensure adequate vitamin D intake, take 1000-4000 International Units (IU) per day, depending upon your age and other individual needs.
Regardless of whether you eat a vegan/plant-based diet, you may want to test your vitamin D status at your next medical checkup. Schedule a 25(OH)D (25-hydroxyvitamin D) blood test, and your healthcare provider can offer supplement guidelines based on the results.
Supplemental vitamin D comes in two forms: vegan D2 (ergocalciferol), usually synthetic or manufactured from yeast, and non-vegan D3 (cholecalciferol), manufactured from lanolin (from sheep’s wool).
Omega-3 fatty acids. A proper balance of essential fats is important for optimal brain function, heart health, and infant/child development. Alpha-linolenic acid (ALA) is an omega-3 fatty acid that partly converts to DHA and EPA in the body. It is present in several plant foods, including chia seeds, flax products, hemp products, walnuts, and leafy green vegetables. Aim to consume 2 to 4 grams of ALA per day(14):
food/serving size
|
ALA (grams)
|
Flaxseed, whole, 2 Tbsp.
|
5.2
|
Flaxseed, ground, 2 Tbsp.
|
3.8
|
Hempseed oil, 1 Tbsp.
|
2.7
|
Walnuts, 1 oz (1/4 cup)
|
2.6
|
Chia seeds, 1 Tbsp
|
1.2
|
Tofu, firm, ½ cup
|
0.7
|
Greens (mixed), 2 cups
|
0.2
|
What about calcium?
Calcium is naturally widespread in the plant kingdom, and so our calcium needs can be met with whole plant foods (and, additionally, calcium-fortified foods such as plant milk). Adults need about 1000 milligrams per day, though the amount depends on one’s stage in the life-cycle. Choosing several calcium-rich foods in each food group each day.
Some of the richest plant sources of calcium are: leafy green vegetables, figs, almonds and other nuts, sesame and other seeds, beans. Some minimally processed foods include calcium-set tofu, fortified nondairy yogurt, fortified soy products.
Some examples:
Some of the richest plant sources of calcium are: leafy green vegetables, figs, almonds and other nuts, sesame and other seeds, beans. Some minimally processed foods include calcium-set tofu, fortified nondairy yogurt, fortified soy products.
Some examples:
Food/serving size(16)
|
Calcium (mg)
|
Calcium-set tofu, ½ cup
|
140-420
|
Fortified soy milk, 1 cup
|
200-370
|
Collard greens, 1 cup cooked
|
270-360
|
Fortified orange juice
|
300-350
|
Soy yogurt, 1 cup
|
150-350
|
Amaranth, 1 cup (cooked)
|
275
|
Broccoli rabe/Rapini, ½ bunch (cooked)
|
260
|
Sesame seeds (unhulled), 2 Tbsp.
|
175
|
Blackstrap molasses, 1 Tbsp.
|
80-170
|
Navy beans, 1 cup (cooked)
|
160
|
Bok choy, 1 cup (cooked)
|
160
|
Figs, 5 large (raw)
|
110
|
Almonds, 1 oz
|
70
|
Note: Calcium content varies depending on variety, brand, and origin.
What about protein?
Protein contributes to healthy muscles and bones, tissue repair, a healthy immune system, and more. However, we have become obsessed with protein, acting like it is the only nutrient that matters.
Reality check:
For adults, the average amount of protein needed is about 5% of total calories per day and the RDA allows for a buffer zone that incorporates 8-10% of calories from protein to include the needs of pregnant or nursing mothers and highly active people such as professional athletes.
Since 10-20% of calories are protein in most plant foods and up to 30% of calories in some plants are from protein, requirements are easily met with a diet consisting of a variety of whole plant foods. Note that it is not necessary to “complement” plant proteins at a meal; the body stores amino acids, the building blocks of protein, so that complete proteins can be manufactured from the diet over the course of the day.
Consuming more than 20% of total calories from protein has serious health risks such as heart disease, diabetes, obesity. People who eat animal products can consume any where from 50-150% of calories from protein! This is a case of where more is certainly not better; infact more is a lot worse! Please read more about this from Drs. T Colin & Thomas Campbell, or Dr. Garth Davis or any of the authors I mentioned above.
Reality check:
For adults, the average amount of protein needed is about 5% of total calories per day and the RDA allows for a buffer zone that incorporates 8-10% of calories from protein to include the needs of pregnant or nursing mothers and highly active people such as professional athletes.
Since 10-20% of calories are protein in most plant foods and up to 30% of calories in some plants are from protein, requirements are easily met with a diet consisting of a variety of whole plant foods. Note that it is not necessary to “complement” plant proteins at a meal; the body stores amino acids, the building blocks of protein, so that complete proteins can be manufactured from the diet over the course of the day.
Consuming more than 20% of total calories from protein has serious health risks such as heart disease, diabetes, obesity. People who eat animal products can consume any where from 50-150% of calories from protein! This is a case of where more is certainly not better; infact more is a lot worse! Please read more about this from Drs. T Colin & Thomas Campbell, or Dr. Garth Davis or any of the authors I mentioned above.
Don’t I need some cholesterol?
Though vegan diets are 100% cholesterol free, this is 100% fine. There is no Daily Recommended Intake for cholesterol because it is not an essential nutrient. The body (specifically the liver) manufactures all the cholesterol a person needs to be healthy. We spend millions of dollars and pounds on cholesterol lowering drugs when all that is needed is to eliminate animal products from your diet and increase your vegetable and fruit intake.
What about food allergies?
There are numerous healthy grain alternatives for vegans with a wheat allergy or gluten intolerance. In fact, many grains are nutritionally superior to wheat, including quinoa and millet. A soy allergy is also workable; soybeans are just one food and can be left out. Nut allergies are usually isolated; few people are allergic to all nuts and seeds. Testing can determine which nuts and seeds are safe. Substitutions usually work well in recipes and in foods such as granola, trail mix, and nut/seed “butters.” There is some evidence being discovered that some people not actually allergic to the nuts but that the reactions are due to the nuts being rancid.
I tried a vegan diet and felt unhealthy. What did I do wrong?
Sometimes when we make positive changes to our diet—such as eliminating animal products or replacing processed junk food with whole plant foods—we may encounter some temporary bodily complaints, such as cravings, fatigue, or digestive discomfort. These are not uncommon during any major dietary transition, especially if fiber intake increases dramatically in a short period of time. If symptoms continue more than 3-4 days, you may want to see a doctor to rule out coincidental health conditions.
Sometimes a well-intentioned change to eating vegan can backfire when the diet is not properly balanced. One common mistake when transitioning to a vegan diet is eating too few calories. Healthful vegan diets tend to be big on volume–your plate should be overflowing with fresh whole plant food, especially when you include lots of raw vegetables. If you continue eating the same volume of food as before, you might not get enough calories, leaving you tired, hungry, and irritable. Another common mistake is simply replacing meat with meat analogs, dairy products with soy alternatives, and regular sweets with vegan sweets; going heavy on these and light on the vegetables, fruits, and whole grains is not a healthy approach. You can be a very unhealthy vegan if you continue eating "junk". The key is loads of veggies, grains, fruit & some nuts and seeds.
To learn how to best reap the benefits of a healthful vegan diet, sign up for a vegan nutrition or cooking class, or pick up a reliable book on health and nutrition by Dr. Neal Barnard, Dr, Calwell Esselstyn, Colin T Campbell or Dean Ornish.
Try a vegan kick start program such as http://www.pcrm.org/health/diets/kickstart/kickstart-programs
or take a food for life course to get you on the right track http://www.pcrm.org/health/diets/ffl/ffl-the-power-of-food-for-health.
To learn how to best reap the benefits of a healthful vegan diet, sign up for a vegan nutrition or cooking class, or pick up a reliable book on health and nutrition by Dr. Neal Barnard, Dr, Calwell Esselstyn, Colin T Campbell or Dean Ornish.
Try a vegan kick start program such as http://www.pcrm.org/health/diets/kickstart/kickstart-programs
or take a food for life course to get you on the right track http://www.pcrm.org/health/diets/ffl/ffl-the-power-of-food-for-health.
Too much of a good thing?
Many vegans enjoy some soy products to mimic the flavors and textures of meat and dairy products. Is it possible to consume too much soy? Yes, it is; but you have to try hard. It’s possible to eat too much of many kinds of foods. Eating too many processed soy products, in particular, means that other foods are being displaced, which throws off a healthful balance of foods. A reasonable daily limit of processed soy products is 1 servings per day, but the healthiest soy products are the least processed and/or those that are fermented: edamame, miso, tempeh, tofu, and fortified soymilk made from whole organic soybeans.
Disclaimer: The information in this guide is intended as a helpful overview but cannot cover all vegan or plant based nutrition topics. To make sure that your diet is meeting all the nutrients that your body and mind need, please consult a vegan nutrition professional with expertise in vegan diets.
Adaptated information from sources such as Neal Barnard & PCRM publications, T Colin Campbell & Nutrition Studies at eCornell, Dr. Caldwell Esslstyn, Dr. John McDougall, Dr. Michael McGregor, Dr. Garth Davies, Dr. Dean Ornish and many others who promote a whole food plant-based way of life.
