Vegan for Life: Everything You Need to Know to Be Healthy and Fit on a Plant-Based DietGoing vegan? Here's the go-to-guide, with a six-step transition plan to a plant-based diet, with detailed nutritional information for everyone from athletes to kids to pregnant women. Whether you're considering going vegan or just want to learn more about plant-based nutrition, Vegan for Life is your comprehensive, go-to guide for optimal healthy eating. Registered dietitians and long-time vegans Jack Norris and Virginia Messina debunk some of the most persistent myths about vegan nutrition and provide essential information about getting enough calcium and protein, finding the best supplements, and understanding the "real deal" about soy. Covering everything from a six-step transition plan to meeting protein requirements and even calorie and nutrient needs during pregnancy and breastfeeding, Vegan for Life is the guide for aspiring and veteran vegans alike, complete with an easy-to-use food chart, tasty substitutions, sample menus, and expansive resources. |
Contents
1 Understanding Vegan Nutrient Needs | 1 |
2 Protein from Plants | 15 |
The Gorilla in the Room | 27 |
4 Calcium Vitamin D And Bone Health | 37 |
Making the Best Choices | 51 |
Maximizing Vegan Sources | 61 |
7 The Vegan Food Guide | 83 |
8 Maknig the Transition to a Vegan Diet | 105 |
Health Benefits of a Vegan Diet | 171 |
13 Managing Weight Heart Disease and Diabetes | 179 |
14 Sports Nutrition | 195 |
15 Is It Safe to Eat Soy? | 205 |
16 Why Vegan? | 217 |
Vegan Resources | 237 |
A Quick Guide to Cooking Grains Beans and Vegetables | 243 |
Acknowledgments | 249 |
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Common terms and phrases
½ cup cooked ¼ cup absorption almond butter American amino acid amounts animal foods athletes baked blood body weight bone health bread breast cancer broccoli calcium calories carbohydrates carrots Chapter cholesterol chopped Clinical Nutrition consume cookbooks cup fortified soymilk dairy deficiency diabetes eating effects eggs factors factory farming flavor food guide fortified foods fruit glycemic index grams HDL-cholesterol heart disease hummus intake iodine iron isoflavones juice leafy greens legumes Lentils levels lower meals meat-eaters menus micrograms milk milligrams nutrient needs nutritional yeast olive oil omega-3 omnivores ounces pasta peanut butter percent plant foods plant-based diets potatoes pregnancy protein-rich Quinoa recommend rice risk salad saturated fat sauce sautéed servings slice SNACK soup sources soy protein soybeans soyfoods soymilk studies tablespoons tahini teaspoon tempeh tofu tomato V2 cup vegan diet Vegan Food vegetables vegetarians veggie meats vitamin B12 vitamin D whole-wheat women zinc