Nutrition and Lifestyle Recommendations
1. Make whole plant foods the foundation of your diet.
Emphasize (non-genetically modified, organically grown) whole foods (“foods as grown”). Include a variety of fresh, colourful vegetables, including green leafy vegetables on a daily basis, fruits, legumes, nuts, seeds and whole grains*.
(*If there is any question of gluten intolerance - e.g. abdominal cramps, bloating, diarrhoea or hives after eating wheat, barley, oats and rye – consider eliminating products made from those grains and emphasize low-gluten grains like quinoa, millet & buckwheat.)
2. Minimize refined carbohydrates – both sugars and starches.
Refined sugars such as white sugar, brown sugar, syrups, candy and sodas, as well as refined starches, such as white flour products and white rice products, crowd out foods that nourish and protect us, and contribute to a variety of health problems. These foods cause oxidative damage to tissues and contribute to premature aging of the body. They elevate blood sugar levels, adversely affect blood lipids (particularly triglycerides), and increase risk for type 2 (adult-onset) diabetes, as well as cardiovascular diseases and gastro-intestinal disorders.
3. Include a healthful intake and balance of essential fatty acids.
Aim for 3 to 5 grams of alpha-linolenic acid per day for most adults. This can be achieved by consuming 2 T. freshly ground flax seeds or 2 tsp. of fresh flaxseed oil daily (add to gravies, cereals, smoothies, salads etc.), or an equal amount of alpha-linolenic acid from a combination of foods such as hempseed oil, hempseeds, walnuts and organic canola oil. If taking omega-3 fats in the above forms is impractical or undesirable, consider taking an algae-derived DHA supplement (300 mg./day, in “vegi-cap”), available at natural food stores. This is particularly important for those who may have increased needs (e.g. pregnant or lactating women), or reduced ability to convert alpha-linolenic acid to EPA and DHA (e.g. people with diabetes or hypertension).
4. Assure an adequate protein intake (approximately 60 to 90 grams per day for vegan adults.)
Liberally ingest protein-rich foods – lentils, chickpeas, beans, tempeh, tofu, and other legumes, as well as nuts, seeds, and products made from them.
5. Assure an adequate supply of trace minerals.
Consume ample helpings of dark green leafy vegetables, legumes, nuts, seeds, root vegetables and fruits. It is not enough to eat the minerals – you must absorb them. So, break up the plant fibres by chewing your foods well and/or using food preparations methods that help to break up plant fibres – cooking (e.g. soups or stews), grinding, juicing, grating or pureeing.
6. Insure a reliable source of vitamin B12.
Reliable sources include fortified foods and supplements. Fortified foods such as non-dairy beverages (rice-based and soy-based drinks), Red Star nutritional yeast (Vegetarian Support Formula), and some cereals are good choices. Select at least two servings of these foods each day, with at a total of at least 3 mcg. of B12 in total.
If there is any doubt that your intake of B-12 may not be sufficient (as is common with many long-term vegans), then a vitamin B12 supplement is advised. Take a sublingual “microdot” of approximately 2000 mcg. vitamin B12 at least once a week. When using large amounts of B-12, only 0.5 to 1.0% will be absorbed - thus high intakes are required to insure sufficient absorption.
7. Keep sodium intake to not more than 2400 mg per day, and preferably around 1800 mg per day.
About 75% of the sodium in most diets comes from processed foods, and about 20% is added at the table. This is one more reason to limit processed foods (meat analogs, canned soups etc.). Use flavoured vinegars, lemon juice and other low-sodium taste enhancers, rather than soy sauce and other salty seasonings.
Note: Athletes, especially those living in warm climates may require higher amounts of sodium in their diets.
8. Eliminate trans fatty acids.
Commonly found in processed foods containing “hydrogenated vegetable oil,” “partially hydrogenated vegetable oil” or shortening (read the labels!), trans fatty acids distort the shape, flexibility and permeability of cell membranes, thus compromising their function and increasing risk for artery disease, type 2 diabetes, and possibly some cancers. Again, minimize processed foods and emphasize fresh, whole foods.
9. Consider taking a multi-vitamin/mineral supplement.
If there is any question of adequate intake of any given vitamin, mineral or essential fat, consider taking a high-potency (vegetarian) multivitamin-mineral preparation (tablet or liquid or powder) daily, or approximately 2-3 times per week. This supplement should contain the following nutrients in approximately these amounts:
iodine – 150 mcg, zinc - 15 mg, copper – 1-2 mg, boron - 2 mg, vitamin K - 0.5 mg, and vitamin D2 – 5 mcg.
Other possibly helpful supplements to consider would be:
a calcium/magnesium supplement (approximately 1000 mg. of calcium and 800-1000 mg. of magnesium), as well as 300 mg of algae-derived DHA and 10 mcg. vitamin B12 daily or 2000 mcg. vitamin B-12 weekly.
10. Be sure to get a consistent reliable source of vitamin D.
The best place to get your vitamin D is sunshine. Aim for about 20-30 minutes on your face and forearms each day, and more if you have dark skin. (Such brief exposure times will not damage your skin or increase cancer risk, and will produce substantial benefits for your immune system.) If you live in a cooler climate, sunshine will not be intense enough to produce vitamin D during the winter months, and you will need to rely on fortified foods such as fortified non-dairy beverages or vitamin D supplements. Vitamin D3 is generally derived from animal sources, while vitamin D2 is plant-based.
11. Try to get 20 to 30 minutes of active, weight-bearing exercise at least every other day.
Include a balance of cardiovascular, flexibility and strength exercises.
12. For optimal health, a positive mental and emotional state is essential – and possibly more important than nutritional intake. Life is about more than avoiding disease and death. Get as much love, laughter and meaningful service into your daily life as possible. Make your life a reflection of your hopes, dreams and joys.
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