SOLFOOD 

Vegetarians do not eat meat, fish, or poultry. Vegans, in addition to being vegetarian, do not use other animal products and by-products such as eggs, dairy products, honey, leather, fur, silk, wool, cosmetics, and soaps derived from animal products.

Why Veganism?

People choose to be vegan for health, environmental, and/or ethical reasons. For example, some vegans feel that one promotes the meat industry by consuming eggs and dairy products. That is, once dairy cows or egg-laying chickens are too old to be productive, they are often sold as meat; and since male calves do not produce milk, they usually are raised for veal or other products. Some people avoid these items because of conditions associated with their production.

Many vegans choose this lifestyle to promote a more humane and caring world. They know they are not perfect, but believe they have a responsibility to try to do their best, while not being judgmental of others.
 

Vegan Nutrition

The key to a nutritionally sound vegan diet is variety. A healthy and varied vegan diet includes fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds, and legumes.
 

Protein

It is very easy for a vegan diet to meet the recommendations for protein as long as calorie intake is adequate. Strict protein planning or combining is not necessary. The key is to eat a varied diet.

Almost all foods except for alcohol, sugar, and fats provide some protein. Vegan sources include: lentils, chickpeas, tofu, peas, peanut butter, soy milk, almonds, spinach, rice, whole wheat bread, potatoes, broccoli, kale...

For example, if part of a day's menu included the following foods, you would meet the Recommended Dietary Allowance (RDA) for protein for an adult male:

• 1 cup oatmeal, 1 cup nut milk

• 2 slices whole wheat bread, 1 bagel

• 2 Tablespoons peanut butter

• 1 cup vegetarian baked beans

• 1 cup broccoli, and 1 cup quinoa.

Fat

Vegan diets are free of cholesterol and are generally low in saturated fat. Thus eating a vegan diet makes it easy to conform to recommendations given to reduce the risk of major chronic diseases such as heart disease and cancer. High-fat foods, which should be used sparingly, include oils, margarine, nuts, nut butters, seed butters, avocado, and coconut.
 

Vitamin D

Vitamin D is not found in the vegan diet but can be made by humans following exposure to sunlight. At least ten to fifteen minutes of summer sun on hands and face two to three times a week is recommended for adults so that vitamin D production can occur. Food sources of vitamin D include vitamin D-fortified nut milk and rice milk. (For more information about vitamin D, see FAQs About Vitamin D)
 

Calcium

Calcium, needed for strong bones, is found in dark green vegetables and calcium-fortified nut milk and orange juice, and many other foods commonly eaten by vegans. Although lower animal protein intake may reduce calcium losses, there is currently not enough evidence to suggest that vegans have lower calcium needs. Vegans should eat foods that are high in calcium and/or use a calcium supplement.

 

CALCIUM CONTENT OF SELECTED FOODS

Following are some good sources of calcium:

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Nut or rice milk, commercial, calcium-fortified, plain                             8 oz      200-300 mg

Collard greens, cooked                                                                    1 cup     357 mg

Blackstrap molasses                                                                       2 TB      400 mg

Calcium-fortified orange juice                                                          8 oz      300 mg

Kale, cooked                                                                                 1 cup     179 mg

Tahini                                                                                        2 TB      128 mg

Almonds                                                                                     1/4 cup   89 mg

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Other good sources of calcium include: okra, turnip greens, almond butter, broccoli, bok choy...

The recommended intake for calcium for adults 19 through 50 years is 1000 milligrams/day.

Note: It appears that oxalic acid, which is found in spinach, rhubarb, chard, and beet greens, binds with calcium and reduces calcium absorption. Calcium is well absorbed from other dark green vegetables.

 

Zinc

Vegan diets can provide zinc at levels close to or even higher than the RDA. Zinc is found in grains, legumes, and nuts.

 

Iron

Dried beans and dark green leafy vegetables are especially good sources of iron, better on a per calorie basis than meat. Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron.

 

Sources of Iron

Lentils, blackstrap molasses, kidney beans, chickpeas, black-eyed peas, Swiss chard, black beans, prune juice, beet greens, tahini, peas, bulghur, bok choy, raisins, watermelon, millet, kale....

 

Comparison of Iron Sources

Here are the iron contents of selected foods:

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            FOOD                            IRON (MG)
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       1 cup cooked soybeans                        8.8
       2 Tbsp blackstrap molasses                  7.0
       1 cup cooked lentils                            6.6 
       1 cup cooked kidney beans                  5.2
       1 cup cooked chickpeas                       4.7
       1 cup cooked lima beans                     4.5
       1 cup cooked Swiss chard                    4.0
       1/8 medium watermelon                     1.0
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Omega-3 Fatty Acids

In order to maximize production of DHA and EPA (omega-3 fatty acids), vegans should include good sources of alpha-linolenic acid in their diets such as flaxseeds, Mustard seeds, Hemp seeds, green leafy vegetables, grains, spirulina, flaxseed oil, Safflower oil, Sunflower oil, Evening Primrose oil and walnuts.(Fish is not the only source of omega 3 acids.).

 

Vitamin B12

The requirement for vitamin B12 is very low. Non-animal sources include Red Star nutritional yeast T6635 also known as Vegetarian Support Formula (around 2 teaspoons supplies the adult RDA). It is especially important for pregnant and lactating women, infants, and children to have reliable sources of vitamin B12 in their diets. Numerous foods are fortified with B12, but sometimes companies change what they do. So always read labels carefully or write the companies.

 

Miso and seaweed are often labeled as having large amounts of vitamin B12. However, these products are not reliable sources of the vitamin because the amount of vitamin B12 present depends on the type of processing the food undergoes. Other sources of vitamin B12 are vitamin B12 supplements. There are supplements which do not contain animal products. 

 

Common Vegan Foods

Oatmeal, stir-fried vegetables, cereal, toast, orange juice, nut butters, frozen fruit desserts, lentil soup, salad bar items like chickpeas and three bean salad, dates, apples, fruit smoothies, popcorn, spaghetti, vegetarian baked beans, guacamole and chili.

 

Vegans Also Eat...

Lasagna, homemade pancakes, hummus, cookies, pies, cakes, coconut ice cream, corn chowder, yogurt, rice pudding, fava beans, banana muffins, spinach pies, falafel, corn fritters, French toast made with nut milk, chili dogs, veggie burgers and so much more.

 

When Eating Out Try These Foods

Pizza without cheese, Chinese moo shu vegetables, Indian curries and dahl, eggplant dishes without the cheese, dairy-free guacamole, bean tacos without the lard and cheese (available at Mexican restaurants), Middle Eastern hummus and tabouli, Ethiopian injera (flat bread) and lentil stew, Thai vegetable curries...

 

Egg and Dairy Replacers

As a binder, substitute for each egg:

• 1 tbsp of flax seed and 3 tbsps of water; let sit. Or you can use ground flaxmeal; measurement varies with recipe.

• 1 small banana, mashed, or

• 1/4 cup applesauce,

The following substitutions can be made for dairy products:

• Nut milk, rice milk or water (in some recipes) may be used.

• Non-soy cheese available in health food stores. (Daiya cheese is a good one. Be aware that many soy cheeses contain casein, which is a dairy product.)

• Several brands of nondairy cream cheese are available in some supermarkets and kosher stores.