P. 1
Vegan Nutrition

Vegan Nutrition

|Views: 350|Likes:
Published by Vegan Future
This VIVA leaflet shows how nutritious and delicious a vegan diet is.

Download this leaflet from
pdf, 430 kb

More information about VIVA and its campaigns at

Consider making a donation to VIVA at
This VIVA leaflet shows how nutritious and delicious a vegan diet is.

Download this leaflet from
pdf, 430 kb

More information about VIVA and its campaigns at

Consider making a donation to VIVA at

More info:

Categories:Types, Brochures
Published by: Vegan Future on Dec 28, 2009
Copyright:Attribution Non-commercial


Read on Scribd mobile: iPhone, iPad and Android.
download as PDF, TXT or read online from Scribd
See more
See less





what the


“Vegetarians have lower rates of heart disease, obesity, high blood pressure, bowel disorders, cancer and gallstones. Vegetarians obtain all the minerals they need and as a consequence it is a diet suitable for infants.”
British Medical Association


experts say...
Cabbage Veg. oils Broccoli Spinach Lettuce


tamin chart... vi
E D Folic acid C B12 B Group A




Veg. oils



World Health Organisation

Fortified vegetable margarine

American Dietetic Association

A Growing Threat
One of the greatest threats to health is the rapidly growing problem of obesity, which is the key that opens the door to so many killer diseases. All age groups are affected but children are particularly at risk. They are developing adult diseases in childhood, a situation previously unheard of, and for many their future is bleak. Animal products and the protein and fat they contain play a major role in this crisis, along with added sugar and salt. It is why vegetarians tend to be leaner and less at risk from obesity. The quickest and most effective way to improve your health prospects is to go vegetarian or vegan. It is also the best way to safeguard your children’s future.

Fortified soya milk


“Appropriately planned vegetarian diets are healthful, nutritionally adequate and provide health benefits in the prevention of certain diseases. They are appropriate for all stages of the lifecycle including pregnancy, lactation, infancy, childhood and adolescence.”

Green peppers

Yeast extract

Broccoli (other green leafy veg)

ABSOLUTELY FREE – Send for your copy of It’s Time to Go
Veggie, a vibrant, colourful, 40-page magazine on all the vegetarian issues. Includes: exclusive interview with Paul McCartney, a great nutrition quiz, easy, fast recipes, advice for mums and mums-to-be, why slimming on a veggie diet is best, celebrities on why they’ve changed their diet, protecting kids from disease, all about animals, stopping environmental destruction, ending starvation and vital info on health and nutrition.

Fortified products such as:

Breakfast cereals

Soya products

Yeast extract (eg Marmite)

Wholemeal bread

Yeast extract

Broad beans


Address ..................................................................................................................... .......................................................................................... Postcode ........................ Age (if under 18) .......... Please send to: Viva!, 8 York Court, Wilder Street, Bristol BS2 8QH. Tel: 0117 944 1000 E: info@viva.org.uk Order online at www.viva.org.uk


Red and yellow peppers

Dried apricots

Spinach (other green leafy veg)






Title ....... First Name ............................. Surname ...................................................



❏ YES, please send me a free ‘It’s Time to Go Veggie’ magazine

Soya mock meats

Green leafy veg

Brazil nuts
















“The evidence linking saturated (animal) fat and cholesterol to heart disease is strong, consistent and convincing. Fat intake, and especially saturated fat, is linked to the risk of several cancers.”


Wholemeal bread

Seeds (esp. sunflower)









you are what you eat
The food we eat is extremely important – so important that it can cause diseases or give protection against them, it can kill you or provide a long and healthy life. Eat nothing but meat and you will die – and fairly quickly. Eat a variety of plant foods – fruits, vegetables, grains, nuts and seeds – and you’ll blossom. It’s why vegetarians and vegans are less at risk of all the big killer diseases such as heart disease, some cancers, strokes, obesity, diabetes and the other ‘degenerative’ diseases that mostly afflict the wealthy countries – the countries which eat the most animal products.


Here are just some examples of rich sources of nutrients

Free radicals These dangerous substances are created simply by eating, breathing or digesting food. They damage body cells and cause disease. Vast numbers are created when meat is cooked. Antioxidants These are the natural remedy for free radicals and mop them up. They are found mostly in fruit, vegetables and other plant foods and protect against disease. There is almost none in meat.

Pulses – peas, baked beans, chick peas, kidney beans, butter beans, lentils Soya products – vegetarian burgers, sausages, cutlets, mince and nuggets Grains – porridge oats, wholemeal bread, brown rice, pasta Nuts and seeds – hazelnuts, almonds, brazil nuts, cashews, peanuts, sunflower seeds, pumpkin seeds

Veggie diets – the truth
An awful lot of nonsense is talked about the ‘dangers’ of vegetarian diets – lack of protein, iron and calcium being the usual cautions. • Protein deficiency in western vegetarians is virtually unheard of. • Vegetarians are no more at risk of iron deficiency than meat eaters. • Many plant foods contain calcium. Meat contains very little. (All the world’s major health organisations agree.) But it is important to eat sensibly and not swap one bad diet for another. So where do you obtain all the right nutrients your body needs?

Broccoli Leafy green vegetables Wholemeal bread Potatoes Almonds and brazil nuts Soya milk (fortified) Soya cheeses Soya yoghurt

Vegetarians don’t eat anything that comes from a dead animal • meat (eg beef, pork, bacon and lamb) • poultry (eg chicken, turkey, ducks, geese and quail) • fish (also shrimps, prawns, oysters, mussels, scampi, crab and lobster) • slaughterhouse by-products (eg gelatine, animal rennet, lard and other animal fats) Vegans don’t eat anything that comes from an animal, alive or dead – so they avoid milk and other dairy products, eggs and honey as well as the above.

Dairy milk, cheese and yoghurt contain calcium and vitamin B12 but also saturated fat, cholesterol and animal protein, which can be damaging. Free range eggs contain vitamins B12 and D, calcium and omega 3 fats but are rich in cholesterol and animal protein which can cause disease.


Eat right, live longer
The range of foods that a vegetarian can eat is enormous so there’s nothing difficult about it and no self denial. There are hundreds of cookery books available containing thousands of recipes to spark your imagination and tickle your taste buds. And the sooner you start, the sooner your health is likely to improve because you will be giving up those things that damage your body and eating more of those things that protect it. All meat contains cholesterol, saturated fat and animal protein – the three things identified by the World Health Organisation as damaging to health. Your body does need fats but good fats, not damaging animal fats. Meat and animal products are also the main source of food poisoning bugs, which are growing more and more deadly as they become resistant to life-saving antibiotics - a direct result of over-prescribing drugs by doctors and their daily use on factory farms.

EAT YOUR GREENS – and reds and yellows
Green leafy vegetables are amongst the most important of foods. But red and yellow foods, such as peppers and tomatoes, are also important because of the antioxidants they contain. Don’t become obsessive but if you can manage to eat something from each of the following groups every day, you can’t go wrong. Cereals – wheat (in wholemeal bread, spaghetti and other pastas), rice (preferably brown), porridge oats, breakfast cereals which contain vitamin B12 Pulses, nuts and seeds – beans (all kinds), peas and lentils, seeds and nuts (all kinds) Fresh fruit – apples, oranges, pears, plums, bananas, kiwis, mangos, grapes, cherries, melon Fresh vegetables – green leafy ones plus orange or red ones such as carrots, peppers and tomatoes Soya products – tofu, soya margarine, soya milk, soya mince, veggieburgers and sausages Oils and fats – vegetable margarines (avoid those containing hydrogenated fats), sunflower, rapeseed, flax and olive oils

Pulses – baked beans, other beans, peas and lentils Wholemeal bread Leafy green vegetables Dried fruit – apricots, prunes, dates Cocoa – chocolate Seeds – esp. pumpkin

Essential fats, such as omega 3, are mostly found in plant foods. They do exist in oily fish but fish oils contain low levels of poisons - mercury, PCBs, dioxin. Omega 3 from plants gives more protection against heart disease. Olive oil is a monounsaturated fat and is great for cooking – it’s thought to reduce cholesterol. Seeds – linseed (flax), soya, rape, mustard and hemp – and their oils Nuts – most nuts but especially walnuts Pulses – most beans and lentils, including soya beans and the products made from them, such as tofu (bean curd) Vegetables – cabbage, broccoli, spinach, kale and avocados

You're Reading a Free Preview

/*********** DO NOT ALTER ANYTHING BELOW THIS LINE ! ************/ var s_code=s.t();if(s_code)document.write(s_code)//-->