Plant based

Supplement B12 and omega 3

Definitely what cwolfman13 said, and I'll add to that the D vitamins and possibly iron. Those are typically what start getting lower when you let go of meat. Or get annual (full) bloodwork done so that you know for sure if your levels fall in the recommended Reference Ranges. Then you'll know exactly what needs to be supplemented. I've never had issues getting enough protein or calories. We've been brainwashed to believe that plants have zero or super low protein (by the meat and dairy industry), but there are lots of plants that have protein. Additionally we've been led to believe that humans require tons of protein, but we do not. Too much protein will cause issues. OH also, please read the China Study--that is a great one for information on plant-based and the reasons why, etc. with a ton of legit and extensive research backing it.

I've been vegan for just under two years and I'm still enjoying the health benefit effects including more energy, better sleep, better skin, better digestion, and reduced nutrient deficiencies. I gradually transitioned to pescetarian then vegeterian then vegan.

I've found the following helpful, so perhaps give them a try:
* Herbs and spices are great for flavour and extra nutrients. Many work well dried and can be kept in the pantry.
* Nuts are nutritious and add flavour and crunch. I love them with salads, stir frys, steamed veggies, pretty much everything!
* Blended cashew nuts make sauces deliciously creamy.
* Nut milks are great for getting lots of calcium and they're usually fortified. I love almond milk lattes! Go for unsweetened where possible.
* Avocado is great for making creamy sauces or fluffy chocolate mousse.
* Nutritional yeast is great for getting B12 and adding flavour in sauces and when sprinkled on foods like baked potatoes, pasta or toast.
* Chia seeds are helpful for getting omega-3s, calcium, iron, magnesium, and zinc.
* Experiment with different veggies and cooking methods to find what you enjoy most. I really like roasted veggies, even ones I don't otherwise like.
* Frozen steam fresh veggies are great for when I'm short on time or don't feel like cooking. I add herbs, spices, a bit of sauce/dressing, and nuts or tofu and I have a tasty nutritious meal in under 5 minutes.

I don't worry about protein intake as there's plenty of protein in plant foods and people don't need as much protein as many seem to think we do. Great sources include legumes, nuts, and tofu, especially sprouted tofu. The China Study mentioned above is worth a read.

Feel free to ask any questions if you like.

Here are some good resources: The China Study, Whole, Forks Over Knives, Plant Pure Nation, The Okinawa Diet, Vegan For Life. Take B12 and Zinc. Make sure you are eating whole foods so you don’t turn into a “junk food vegan.” You can adjust your macronutrient goals to be more in line with The China Study, if that’s your thing. I adjusted my protein and fat down to 15% and increased my carbs to reflect the plant foods I’m eating.

MichelleSilverleaf wrote: »

sbilliel wrote: »

Here are some good resources: The China Study, Whole, Forks Over Knives, Plant Pure Nation, The Okinawa Diet, Vegan For Life. Take B12 and Zinc. Make sure you are eating whole foods so you don’t turn into a “junk food vegan.” You can adjust your macronutrient goals to be more in line with The China Study, if that’s your thing. I adjusted my protein and fat down to 15% and increased my carbs to reflect the plant foods I’m eating.

China Study has been thoroughly debunked. Forks over Knives is also terrible BS as is pretty much every "health" documentary on Netflix. There are probably great resources out there for plant based; China Study and Netflix documentaries are not among them.

"Vegan for Life" is a fantastic resource for vegan/plant-based nutrition. One of the authors of that book maintains veganhealth.org which is probably the best website for science-based vegan nutritional guidance.

tina_bella1 wrote: »

janejellyroll wrote: »

tina_bella1 wrote: »

hey everyone!!! thank you so very much for all the replies. I have been loving this WFPB way of living. Now I did have a set back. I had some body aches and felt like I had the flu. I was taking B12 and Omegas so I figured it was ViT D that I needed. I started taking that supplement and the aches went away. Other than that everything has been great. I am definitely wanting to be healthy so stay away from all the processed foods. Again add me as a friend if you would like. Thank u all

You do not need to avoid all processed foods to maintain good health! In fact, during some times of year (like winter) when we don't have access to a lot of affordable fresh food, including some processed foods in your diet (like frozen or canned vegetables) can help us stay healthy. There are also some processed foods that make it much easier for us to meet our nutritional needs (like canned beans, tofu, tempeh, and plant milk) or foods that are nutrient-rich and help us create delicious meals (like coconut milk and nutritional yeast).

So many vegans find it smart to choose processed foods that fit well into our goals and just ditch the ones that don't.

My goodness!!! Thanks for the exclamation points. I hope I didn't offend you. Maybe I should of been more technical with my use of processed foods. Whatever works for you is fine. I buy frozen veggies ad have bought a can of beans once but if the label has added ingredients for example something to add color to the food then I will not buy it. Frozen veggie bags that is just the veggies I buy. If the can says water salt and organic beans I will buy it. I hope that clears things up for you.

There was one exclamation point. Not sure why that is a issue worth noting.

I wasn't offended at all. I'm not even sure how your comments could be viewed as offensive. I was trying to be helpful. This isn't about me and what works for me, it's general nutritional guidance for anyone.

I apologize if you felt my statement was inappropriate. Whenever I see someone, especially a new vegan or plant-based eater, say they're avoiding processed foods for health reasons, I want to make sure they understand that processing, in and of itself, isn't a bad thing. I bring it up because I want people to be successful and avoid some of the pitfalls that I often see people struggling with when they are newer to this way of eating. Since you've clarified that you are still eating some processed foods, it doesn't really apply so you can feel free to disregard my post.