Balanced Vegan Diet

[LaceyRN]

I am writing a vegan diet and I am aware that vegans require vitamin B12 supplementation as well as calcium fortified foods or supplement. I must balance the diet according to the MyPyramid food guidelines.

Other than these main 2 deficiencies, are there any other concerns or considerations for a vegan diet?

[queenjean]

Protein can be an issue. Vegans need to mix proteins--grain et legume--to get complete proteins.

Getting enough iron can sometimes be an issue, too. Many vegans (the ones I know, anyhow) cook in cast iron skillets to increase the iron in their food.

While the vegan diet can be very unhealthy, most vegans are very aware of nutritional issues; in fact, many people are vegan not because they love animals, but because they feel it is the healthiest form of eating. So they are pretty well versed in diet and nutrition.

I was vegan for a while; it was the healthiest I have ever been. If I didn't love cheese so much, I'd still be vegan!

And just as an aside, for my supplementation, I always took a tablespoon or two of blackstrap molasses every day. It's high in several vits and minerals (including iron and calcium--I know, they decrease each others absorption, but still). Good stuff.

[pickledpepperRN]

Here are some good sites with lots of information.

I am not vegan or vegetarian.

I do go months without eating meat. Weeks without cheese.

http://www.vegan.org/

http://www.rightfoods.com/scripts/display_category.php?category_id=700

http://www.rightfoods.com/links.php

[pickledpepperRN]

The basic food groups:

* Whole Grains: 5 or more servings a day

* Vegetables: 3 or more servings a day

* Fruit: 3 or more servings a day Legumes: 2 or more servings a day

* Legumes: 2 or more servings a day

[pickledpepperRN]

The American Dietetic Association on Vegetarian Diets:

http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/advocacy_933_ENU_HTML.htm

[LaceyRN]

Protein can be an issue. Vegans need to mix proteins--grain et legume--to get complete proteins.

Getting enough iron can sometimes be an issue, too. Many vegans (the ones I know, anyhow) cook in cast iron skillets to increase the iron in their food.

While the vegan diet can be very unhealthy, most vegans are very aware of nutritional issues; in fact, many people are vegan not because they love animals, but because they feel it is the healthiest form of eating. So they are pretty well versed in diet and nutrition.

I was vegan for a while; it was the healthiest I have ever been. If I didn't love cheese so much, I'd still be vegan!

And just as an aside, for my supplementation, I always took a tablespoon or two of blackstrap molasses every day. It's high in several vits and minerals (including iron and calcium--I know, they decrease each others absorption, but still). Good stuff.

Interestingly enough, I am a vegetarian and recently cut dairy and eggs out of my own diet. I have never felt healthier and more alive in my life! I have so much energy and clarity of mind...I really didn't expect anything to change when I started this.

About the blackstrap molasses...how do you choke the stuff down? Mix it in something? I tried eating it raw for the iron but I just couldn't stomach it...made me queasy.