| BigBecka |
| I worry a lot about whether I eat the right nutrients in a day - I've taken multivitamins for most of my life(!) and I am not sure that these are the best way of gaining nutrition. (Except for B12 supplements, which vegans are supposed to take...) Recently I read an article about what you could eat to avoid taking vitamin pills - unfortunately, the resulting plan was not vegan :( So, I'm trying to put together a vegan plan for what should be eaten in a day. If anyone knows of any recommended diet plans, or has any comments or advice, please let me know! I'm not a nutritionist! Here's the non-vegan plan, to give an idea of what I'm trying to achieve. It was formulated for a 24 year old female athlete, who runs six miles a day. Breakfast 1 packet muesli 1 cup low-fat milk (over the muesli) 1 orange 1 large apple 2 string cheeses (?!) First Lunch Raw vegetables (e.g. carrots, pepper) 2 slices hearty sandwich bread 1 can tuna 2tbsp lite mayonnaise Second Lunch 1 'Luna Bar' (fortified sports nutrition bar) Low fat yoghurt 30 almonds Dinner Large colourful salad 1/2 tsp olive oil dressing 2 beef burgers Bowl of cooked vegetables Hot cocoa made with milk by Nancy Clark [www.nancyclarkrd.com] for 'Ultra-Fit' magazine vol. 18 no. 3 [www.ultra-fitmagazine.com] |
| BigBecka |
| My personal one is in progress. But I'm going to base it on the following daily plan from 'Vegetarian Cookery' by Patty Fisher. I want to improve on this plan because, although Ms Fisher is a lecturer in Nutrition, it was published in 1985 and nutritional advice has changed quite a bit since then. It also doesn't take into account that certain nutrients inhibit the absorbtion of others. Daily Food Needs for Vegan Adults 85g almonds or brazil nuts or 14g sesame seeds 170g bread 28g plain chocolate (or 7g cocoa) 283ml enriched vegetarian milk 113ml orange juice or a fresh orange 57g soya flour 28g wheatgerm, or 57g oatmeal 1 serving fresh vegetables, raw or cooked Plus, weekly, enriched margarine, green vegetables, pulses and yeast. Daily Food Needs for Vegan Children & Teenagers 85g almonds or brazil nuts or 14g sesame seeds 283g mixed bread or 226g brown bread 28g plain chocolate (or 7g cocoa) 569ml enriched vegetarian milk 113ml orange juice or a fresh orange 57g soya flour 28g wheatgerm, or 57g oatmeal 1 serving fresh vegetables, raw or cooked Plus, weekly, enriched margarine, green vegetables, pulses and yeast. In addition to the above requirements, the book suggests eating 'Fuel Foods' such as cakes, biscuits, pastry, potatoes, etc. as required to maintain your weight. |
| Mirey86 |
| It's really very intresting,thanks for it. She believes that maintaining good health means including certain food groups in your daily diet. Here are her top five: 1. Whole grains (3 servings) – This includes standards such as whole wheat bread and oatmeal; however, Krieger pointed out that you aren’t limited to just these choices. "There are whole wheat burger buns out there that I’m really excited about because they’re soft, tender and mild-tasting. They don’t taste like whole wheat. There are also whole wheat tortillas and wraps." In addition to breads, Krieger recommends trying whole grains such as brown rice, quinoa or bulgur. The importance of including whole grains in your diet goes beyond just the need for fiber. When grain is refined, it’s stripped of its antioxidants and other vitamins and minerals. Some of these are put back in the enrichment process, but most aren’t. 2. Dark-green leafy vegetables (1 serving) – Spinach, kale and collard greens provide calcium and vitamins A, B and C. Krieger said that not only are these veggies powerhouses of vitamins and minerals, they’re also delicious — a more important consideration if you’re going to consistently include these foods in your diet. She recommends sautéing spinach with garlic or shallots and adding a splash of balsamic vinegar and some pine nuts. Another tasty member of this food group, Swiss chard, is highly underrated, according to Krieger. "It’s easy to cook and very tender." 3. Nuts and seeds (1 ounce, which is 1/3 cup) – Almonds are great sources of vitamin E, sesame seeds provide the body with calcium and walnuts contain omega-3 fats. Nuts and seeds also are sources of magnesium and other minerals most of us don’t get enough of on a daily basis. Krieger said that not only are they chock-full of nutrition, they also are very satisfying. "Eating a small snack of nuts is a good way to get a grip on your appetite and keep hunger at bay until your next meal." Want a quick, easy way to incorporate nuts and seeds into your diet? Try putting them on salads. 4. Low-fat yogurt and milk (2 to 3 8-ounce servings) – Low-fat milk gives you the nutritional punch of whole milk without the calories. This source of vitamin D is a crucial factor in maintaining good bone health. Not a big fan of drinking milk? Krieger said you don’t’ have to forego its nutritional benefits. Try drinking a small skim latte or adding a little chocolate syrup to a glass of skim milk. Adding a little skim milk to your tomato soup also works, Krieger said. Yogurt has active cultures that aid the immune and digestive systems. Krieger recommended mixing it with a little mayonnaise and using it as a dressing base. One of her favorite ways to eat yogurt, especially in the warm weather, is with honey and fresh berries. 5. Tea (Up to 4 cups) – Both black and green teas are potent sources of antioxidants, according to Krieger. Tea also is a rich source of flavonoids, which some believe may prevent cancer and reduce inflammation. Scientists believe that inflammation is the start of many diseases. Krieger added that there is one more beneficial effect to drinking tea that is not often discussed. "You sit down, relax and have a cup of tea. You take a moment, and that does a lot for the body." _________________ HGH epilasyon |
| rely_73539 |
| The Food Guide Pyramid is one way for people to understand how to eat healthy. A rainbow of colored, vertical stripes represents the five food groups plus fats and oils. Here's what the colors stand for: orange — grains green — vegetables red — fruits yellow — fats and oils blue — milk and dairy products purple — meat, beans, fish, and nuts Grains Grains are measured out in ounce equivalents. What the heck are they? Ounce equivalents are just another way of showing a serving size. Here are ounce equivalents for common grain foods. An ounce equivalent equals: 1 slice of bread ½ cup of cooked cereal, like oatmeal ½ cup of rice or pasta 1 cup of cold cereal * 4- to 8-year-olds need 4–5 ounce equivalents each day. * 9- to 13-year-old girls need 5 ounce equivalents each day. * 9- to 13-year-old boys need 6 ounce equivalents each day. And one last thing about grains: Try make at least half of your grain servings whole grains, such as 100% whole-wheat bread, brown rice, and oatmeal. Vegetables Of course, you need your vegetables, especially those dark green and orange ones. But how much is enough? Vegetable servings are measured in cups. * 4- to 8-year-olds need 1½ cups of veggies each day. * 9- to 13-year-old girls need 2 cups of veggies each day. * 9- to 13-year-old boys need 2½ cups of veggies each day. Fruits Sweet, juicy fruit is definitely part of a healthy diet. Here's how much you need: * 4- to 8-year-olds need 1–1½ cups of fruit each day. * 9- to 13-year-olds need 1½ cups of fruit each day. Milk and Other Calcium-Rich Foods Calcium builds strong bones to last a lifetime, so you need these foods in your diet. * 4- to 8-year-olds need 2 cups of milk (or another calcium-rich food) each day. * 9- to 13-year-olds need 3 cups of milk (or another calcium-rich food) each day. If you want something other than milk, you can substitute yogurt, cheese, or calcium-fortified orange juice — just to name a few. Meats, Beans, Fish, and Nuts These foods contain iron and lots of other important nutrients. Like grains, these foods are measured in ounce equivalents. An ounce equivalent of this group would be: 1 ounce of meat, poultry, or fish ¼ cup cooked dry beans 1 egg 1 tablespoon of peanut butter ½ ounce (about a small handful) of nuts or seeds * 4- to 8-year-olds need 3–4 ounce equivalents each day. * 9- to 13-year-olds need 5 ounce equivalents each day. Based on :Mary L. Gavin, MD |
| Anonymous |
| I think 'Plant Based Nutrition and Health' available from the vegan society is really good. If you are in the US rather than the UK, then a book called 'Becoming Vegan' seems really good. I can never remember what I'm meant to eat, so I eat a really good diet for a week or two after finishing a book about vegan nutrition, then I forget and it gets a bit rubbish again. |