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Plant Based Nutrition

Plant Based Nutrition

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Published by Vegan Future
A Vegan Society booklet providing information on becoming a vegan.

Help the Vegan Society spread the word about the positive, compassionate vegan diet. Make a donation today at
http://www.vegansociety.com [Click on Support our Work]

You may also download this directly from:
http://veganfuture.wordpress.com/files/2010/01/plant-based-nutrition.pdf
pdf 869 KB
A Vegan Society booklet providing information on becoming a vegan.

Help the Vegan Society spread the word about the positive, compassionate vegan diet. Make a donation today at
http://www.vegansociety.com [Click on Support our Work]

You may also download this directly from:
http://veganfuture.wordpress.com/files/2010/01/plant-based-nutrition.pdf
pdf 869 KB

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Published by: Vegan Future on Apr 11, 2009
Copyright:Attribution Non-commercial

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01/31/2013

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BACKGROUND
M
ore and more people are choosingto reduce their use of animalproducts, for a variety of reasons.Some are cutting down on animalfats to reduce risk of heart disease.Others are rejecting the cruelties offactory farming.Still others aretrying to livemore sustainablyby shifting to plantfoods, which require less landand water to produce
.Whatever the reason formoving to a more plant baseddiet, it is important tounderstand how to use plantfoods to promote good health. Makingthe right choices can reduce risk of heartdisease, cancer and depression withoutrestrictive diets, exotic foods or expensivesupplements. The key guidelines aresummarised below and explained in moredetail in later sections of this booklet.
GUIDELINES
Physical activity is vital for health
,especially for building and maintainingstrong muscles and bones and avoidingbulging waistlines. Try to be active for atleast an hour a day, ideally including severaldifferent activities.
Choose foods that help you to maintainahealthy weight.
High fibre, lowcalorie density foodssuch as vegetables,fruits and boiled orsprouted grains and legumeshelp to avoid unwantedweight
gain
.
Moreconcentrated foods such asoils, nuts, avocados anddried fruit can help to avoidunwanted weight
loss
.
Eat  plenty of brightly coloured fruit and vegetables,including greenleafy vegetables.Eat a wide variety of whole foods.
Limit use ofprocessed foods,especially thosecontaining large amounts of salt, sugar orwhite flour. Avoid foods containinghydrogenated fat. Limit deep fried foods.
Introduction
1
 
Get at least three micrograms a day of vitamin B12 from fortified foods or  supplements.Choose your main high fat foodsfrom those containing mostly monounsaturated fat 
 ,
such as olive oil,rapeseed oil, avocados, cashews, hazelnuts,macadamias and almonds.
Include a good source of omega-3 fats
,such as a heaped tablespoon of groundflaxseed or two tablespoons of rapeseed oilper day.
Ensure an adequate iodine intake
 ,
e.g.by adding small amounts of kelp to food(10 to 30 grams
 per year 
or two standardkelp tablets per week).
Get out in the sun
without sunblock forat least 15 minutes on most days whenthe sun is high in the sky. If this isnot possible for more than a fewmonths, take 10 to20 microgramsof vitaminD2 per day.
Get at least 500 mg of calcium per day 
from calcium rich foods,fortified foods orsupplements.
Limit salt intake
byusing a low sodiumalternative at the tableand in cooking.Use sprouting and bread making to makethe minerals in whole grains, beans andlentils more available.
Eat vitamin C rich foods
such as cauliflower,peppers, green leafy vegetables, oranges orkiwi fruit with grains, legumes and otherseeds to improve mineral absorption.Anyone eating a high raw diet shouldinclude plenty of vegetables and sproutedseeds to improve protein and mineralintake and sufficient high fat foods tomaintain a healthy weight.Choose foods and recipes from around theworld to make your meals enjoyable as wellas healthy.Following these recommendations willensure a healthy plant based diet.If you choose to take a daily multivitaminto help ensure a good intake of nutrients,make sure it provides:5 to 10 micrograms of vitamin B12;10 to 20 micrograms of vitamin D;100 to 150 micrograms of iodine;50 to 100 micrograms of selenium.Half these amounts are appropriate forchildren under twelve years.The rest of this booklet explains thereasons behind theserecommendations, with simplelow-cost ways to improveyour health plus answersto common questionsabout vegetarianand vegan diets.
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