Published Jun 2, 2007
LaceyRN
633 Posts
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
951 Posts
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
4,491 Posts
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
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
The American Dietetic Association on Vegetarian Diets:
http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/advocacy_933_ENU_HTML.htm
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.