How a Vegan Diet Can Help You Live Longer

A Vegan Diet Can Save Your Life
A Vegan diet can lead to a healthier lifestyle and there are some great recipes out there to make your meals enjoyable and delicious. Veganism is a lifestyle choice and those who are not used to it should ease into it gradually as far as your meals go. Being a Vegan means not using animal products or byproducts of any kind. This is very different from vegetarianism as the lifestyle change only affects their food diet. Vegans will not use any animal product of any kind including leather products, honey, or anything that may contain animal byproducts as well. A Vegan diet consists of lots of fruits and vegetables and you would be surprised at how many great recipes are available for delicious meals. Many eat very unhealthy foods and the reason seems to be the claim of convenience but there are many unique ways to make quick and convenient meals and still maintain a Vegan diet.

Keys to a Successful Vegan Diet
The key to a successful Vegan diet is eating a wide variety of Vegan friendly foods to make sure you get all the vitamins and minerals you need. You can always take supplements for any that might be missing in your diet. Vitamin D is one that is more difficult to find in vegan foods but the answer is quite simple provided you are not a pale skinned goth hiding out in their parent’s basement. That’s right, all it takes is some sunlight to get your vitamin D and it only takes about thirty minutes a day in the sun to get your recommended daily allowance. Most people, regardless of their diet or lifestyle choice do not get enough fruits and vegetables in their diet. A Vegan diet will give you more energy as you will have no choice but to eat healthy foods and you will have an overall sense of well-being knowing you are not contributing to the mindless slaughter of innocent animals. It’s a win, win situation for all parties involved.
Vegan Diet – Check Your Labels
Another key to a Vegan diet is checking labels when you buy foods. You don’t necessarily have to go out of your way to find a natural food store, though it sure does help in the selection process, and you can find the right foods at your local grocery store as more and more stores are offering organic foods, or you can get what you need at your farmer’s market. If you are buying canned beans for example, as regular beans take so long to cook, just make sure to check the labels as many canned food items may contain animal lard or byproducts in them. Check online and you can find great vegan recipes, and there are so many available that you can have a new experience every time you eat. Remember most spices are safe for vegan diets to add all the flavor you want. Eat plenty of fruits and vegetables, raw or cooked, check your labels, and make sure you are not using any animal products or byproducts in your personal life.
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Tips For The Beginner Vegan – 10 Tips On How To Start A Vegan Diet

Making the transition to a vegan diet for the first time can be both daunting yet exciting at the same time. The beginner vegan often has many questions or uncertainties about this lifestyle that they are seeking to get answers for. Below is a list of 10 helpful tips for those who are new to the vegan diet, focusing on how to smoothly start a vegan diet and how to ensure that the transition to becoming vegan is as easy and stress-free as possible.

1. Research & Gather Information
Before you make any kind of lifestyle change, it is always a good idea to do plenty of research beforehand. By doing so, you will know exactly what to expect. You need to gather information on what vegans do and don’t eat, what benefits there are to going vegan, what obstacles and challenges vegans face, etc. You will thank yourself later on for your thorough research.
2. What Do You Want To Achieve?
For the beginner vegan, I always advise them to write down on paper exactly what they want to achieve on the vegan lifestyle. Whether it be weight loss, to clear up skin conditions (e.g.: acne, psoriasis, eczema) to achieve inner peace, to reduce allergies, to reverse chronic illness, to concentrate better, to help save the planet, animal rights, etc. – Whatever your reasons are for making the transition to the vegan diet, write them down on paper. Stick them where you can see them every day such as on the fridge.
3. Find Good Recipes
It is absolutely necessary to find and collect some good vegan recipes, since you will be doing a lot of different cooking from now on. You need to find some quick and easy recipes for the times when you are too tired or busy to cook anything fancy. Also gather a wide assortment of vegan recipes including vegan breakfast recipes, lunches, dinners, snacks, cakes, slices, desserts, etc… Find your recipes online, purchase a vegan recipe e-book- You choose, just make sure you have your vegan recipe folder well-prepared for when your start your new vegan lifestyle.
4. Let Family & Friends Know
Let your beloved ones know as soon as you make the decision to become vegan. This will ensure that when you visit them, or when they visit you, food will not be a problem since they have already been informed about your new vegan diet.
5. Be Prepared For Cravings
When you stop eating certain foods, you will inevitably have food cravings from time to time. Be prepared for this and make sure you have some healthy snacks or frozen baking easily accessible so you don’t cave in. Find some recipes also for “vegan clones” of your favorite meals and snacks (Note: Professional vegan chefs have written an assortment of recipe e-books to cater for your cravings).
6. Know Your Vegan Food Brands
Nowadays the supermarkets and health shops tailor to the needs of the vegan, so you should have no trouble finding meat-free, dairy-free snacks and foods such as vegan cheese, tofu, vegan chocolate, health bars, “bacon” and cereal. Try them all out and get to know your favorites.
7. Stay Motivated Online
There are many vegan online support groups, chat rooms and blogs that you can visit and interact with fellow vegans online. This will help you to stay motivated, encouraged, and will also help you to realize that you are not the only vegan on the planet!
8. Enjoy Your Fruit & Vegetable Shopping
You will be eating a lot more fresh produce now that you are vegan. Find some fruit and vegetable markets or food stores that deliver quality produce at a reasonable price. Keep in mind that supermarkets are often more expensive. Enjoy choosing your fresh produce and make your fruit and vegetable shopping a relaxing experience!
9. Bake Your Own Healthy Treats & Snacks
Since you will be limited to buying treats and sweets out at cafes and restaurants, bake your own vegan treats such as brownies, cakes, slices and muffins. Bake an entire batch every week and freeze in individual portions for when you need a treat. Once again, you can find an abundance of vegan baking recipes online either by websites, blogs, or recipe e-books.
10. Don’t Give Up Easily
The transition to the vegan lifestyle is often the most difficult right at the beginning. After a while, it will become easier and easier until it becomes second-nature for you. So for the beginner vegan or those relatively new to the vegan lifestyle, my advice is not to give up straight away but to give your new lifestyle a fair chance. Chances are that after a few months you will be extremely grateful that you never gave up! The rewards and benefits of this lifestyle always outweigh any challenges that you may face from time to time!
Get more vegan tips, recipe e-book advice and information at ” The Vegan Diet [!the-vegan-diet/c18xo]: Save Our Planet – Lose Weight – Glow With Health.” Find out the amazing health benefits of the vegan diet, why weight loss is so easy on this lifestyle, where to get your vegan recipes from, recommended vegan recipe e-books, and what to do if you are unsure about going vegan.
Alternatively, read about the vegan raw food lifestyle at [] for great information and ideas on raw food recipes and weight loss on the raw vegan diet!

How to Make a Vegan Pizza ( Easy Guide )

How to Make a Vegan Pizza

  • Crust
  • 100g (3½ oz) walnuts, soaked overnight
  • 140g (5 oz) sunflower seeds, soaked overnight
  • 180g (6½ oz) flax seeds, ground coarsely
  • 1 tsp Italian seasoning
  • ½ tsp dried basil
  • ½ tsp dried oregano
  • Sweet Pepper Sauce
  • 1 red pepper
  • 1 white onion
  • 2 garlic cloves
  • 1 tsp vegetable bouillon powder
  • 5 drops stevia
  • Fresh or dried herbs: basil, oregano
  • No-cheese Parmigiano
  • 280g (10 oz) macadamia nuts
  • 4 tbsp nutritional yeast
  • 125ml (½ cup) lemon juice
  • 250ml (1 cup) water
  • ¼ tsp garlic powder
  • Topping
  • Black olives
  • Mushrooms
  • Red and yellow peppers
  • Red onion
  • Garlic and olive oil to marinate
  1. Prepare the parmigiano the night before. Soak the nuts in water for half an hour to soften. Drain well and process the nuts in a blender. Add the rest of the ingredients and process until smooth and creamy. Don’t over-blend or you will end up with nut butter. Spread thinly on two sheets of parchment paper and dry overnight in a dehydrator until the cheese is fully dry
  2. To make the sauce, process the ingredients together.
  3. To make the crust, process ingredients through a masticating juicer using the blank attachment, or alternatively process in food processor.
  4. Alternate nuts, seeds and herbs to combine thoroughly.
  5. Place between two sheets of parchment paper and roll out thinly.
  6. Remove top sheet and place in dehydrator for 3 hours. Then turn over the crusts. Continue dehydrating for 3 more hours until dry.
  7. Once done, spread the sweet pepper sauce over the base and layer with the toppings and parmigiano.
Recipe and image from Raw by Bernadette Bohan, published by Gill & Macmillan available to purchase on Amazon.

54 Interesting Facts About Vegetarianism and Veganism

  1. Several studies show that a plant-based diet increases the body’s metabolism, causing the body to burn calories up to 16% faster than the body would on a meat-based diet for at least the first 3 hours after meals.j
  2. A number of researchers argue that while the human body is capable of digesting meat, our bodies are actually designed to be herbivores. For example, the human molars are similar to those of an herbivore, flat and blunt, which make them good for grinding, not gnashing and tearing.k
  3. Vegetarianism has roots in ancient India. In fact, currently 70% of the world’s vegetarians are Indians and there are more vegetarians in India than in any other country in the world.l
  4. The first Vegetarian Society was formed in England in 1847. The society’s goal was to teach people that it is possible to be healthy without eating meat.k
  5. In 2012, the Los Angeles city council unanimously approved a resolution that all Mondays in the City of Angels will be meatless. The measure is part of an international campaign to reduce the consumption of meat for health and environmental reason.g
  6. Several researchers argue that a vegetarian diet can feed more people than a meat-based diet. For example, approximately 20,000 pounds of potatoes can be grown on one acre of land. Comparatively, only around 165 pounds of beef can be produced on 1 acre of land.i
  7. There are several types of vegetarians. The strictest type is vegans. Vegans avoid not only meat but also all animal products. There is a debate within the vegan community about whether honey is appropriate for a vegan diet. For example, the Vegan Society and the American Vegan Society do not consider honey appropriate because it comes from an animal.j
  8. Studies show that a vegetarian diet could feed more people than a meat-based diet. For example, only around 20% of the corn grown in the United States is eaten by people, with about 80% of the corn eaten by livestock. Additionally, approximately 95% of the oats grown in the U.S are eaten by livestock. Studies show that the number of people who could be fed by the grain and soybeans that are currently fed to U.S. livestock is approximate 1,300,000,000.i
  9. A fruitarian is a type of vegetarian in which a person eats just fruits, nuts, seeds, and other plant material that can be harvested without killing the plant.j
  10. The total production of excrement by the U.S. population is 12,000 pounds per second. The total production of excrement by U.S. livestock is 250,000 pounds per second, which would be greatly reduced if humans ate a more plant-based diet and had little or no need for domesticated livestock. Less livestock would also greatly reduce Earth’s trapped greenhouse gases.i,e
  11. Approximately 25 gallons of water are needed to produce 1 pound of wheat. Around 2,500 gallons of water are needed to produce 1 pound of meat. Many vegetarians argue that more people eating a meat-free diet would lower the strain that meat production puts on the environment.i
  12. A British study revealed that a child’s IQ could help predict his or her chance for becoming a vegetarian. The higher the IQ, the more likely the child will become a vegetarian.j
  13. Research reveals that if a man avoids red meats, it improves the sex appeal of his body odor.j
  14. Famous vegetarians include Leonardo da Vinci, Henry Ford, Brad Pitt, Albert Einstein, Ozzy Osborne, and (debatably) Hitler.k
  15. The American Dietetic Association (ADA) concludes that a vegetarian or vegan diet is healthier than one that includes meat. They note that vegetarians have lower body mass indices, lower rates of death from ischemic heart disease, lower blood cholesterol levels, lower blood pressure, lower rates of hypertension, type 2 diabetes, and less prostate and colon cancer.b
  16. Plants yield 10 times more protein per acre than meat.a
  17. Many vegetarians avoid meat because they ethically object to animal cruelty. For example, when stunners aren’t effective on hogs, they are sometimes sent to the scalding tanks, meant to soften the skin of dead pigs, while they are still alive and conscious.b

  18. Vegetarians often chose to avoid meat based on ethical objections against animal cruelty. For example, poultry is not included in the Humane Slaughter Act, so it is not required to stun them before they are shackled on a moving rail to have their throats slit. Some are still alive when they are submerged in the scalding tank. Those that are still alive are called “redskins.”
    bVegetarians have only slightly lower protein intake than those with a meat diet. Various studies around the world confirm that vegetarian diets provide enough protein if they include a variety of plant sources.j
  19. People become vegetarians for several reasons, including ethical, health, political, environmental, cultural, aesthetic, and economic concerns.l
  20. An ovo-vegetarian will eat eggs but not other dairy products.j
  21. A lacto-vegetarian will eat dairy products but not eggs.j
  22. An ovo-lacto vegetarian diet includes both eggs and diary products.j
  23. Some vegetarians may not know that rennet is often used to make cheese and, therefore, unknowingly eat it. Rennet is extracted from the inner mucosa of the fourth stomach chamber of slaughtered young, unweaned calves.j
  24. Ironically, the original actor who played Ronald McDonald, Jeff Juliano, is now a vegetarian.a
  25. The number of animals killed for meat every hour in the U.S. is 500,000.a
  26. Vegetarians can be deficient in Vitamin B12, which only comes from animal sources (though it can also be in fortified yeast extract products). Research suggests that a Vitamin B12 deficiency may be tied to the weakening of bones.j
  27. A pescetarian is a vegetarian who eats fish. Similar to a vegetarian diet, a pescetarian diet includes vegetables, fruits, grains, dairy, beans, and eggs. Unlike a vegetarian diet, a pescetarian diet also includes fish and shell fish. The term first originated in 1993 and is a blend of the Italian word pesce (fish) and the English word vegetarian.j
  28. Vegetarianism is based in the ancient Indian and Greek philosophies. In India, vegetarianism was based on the philosophy of ahimsa or nonviolence toward animals. For the Hellenes and Egyptians, it had ritual or medical purposes. After Rome became Christianized, vegetarianism largely disappeared from Europe. It remerged in the Renaissance.k
  29. A Buddhist vegetarian (su vegetarianism) will not eat any animal products nor vegetables in the Allium family—such as onion, garlic, leeks, chives, and shallots—because the smell of these fetid vegetables is offensive and “angers up the blood.”l
  30. Jain vegetarians will eat dairy but not eggs, honey, or root vegetables.k
  31. The only vegetables with all eight types of essential amino acids in sufficient amounts are lupin beans, soy, hempseed, chia seed, amaranth, buckwheat, and quinoa. However, the essential amino acids can be achieved by eating other vegetables if they are in a variety.j
  32. Food, especially eating meat, has been a central question of Christian history. Many theologians argue that the vegetarian diet is the most compatible with Christian values, such as mercy and compassion.l
  33. The China Study was a 20-year study that compared the mortality rates of meat eaters and plant eaters. They found that countries that ate more animal-based food were more likely to have higher death rates from “Western diseases,” while countries that ate more plant food were healthier.j
  34. The China Study makes several arguments, including that a plant-based diet 1) plays a critical role in determining how genes are expressed, either good or bad; 2) controls the negative effects of unhealthy chemicals, 3) can help resolve chronic diseases, and 4) will create health in all areas of our lives. The China Study also argues that there are no nutrients in animal proteins that are better than plant-based proteins.j
  35. Ethical vegans are vegans who reject the commodity status of animals or animals that are used for shelter, food, or clothing.a
  36. The vegetarian movement has been influenced by ancient ethics of abstinence, early medical science that noted similarities between humans and animals, and Indian philosophy that promotes kindness to animals.k
  37. French philosopher Voltaire used the antiquity of Hinduism to launch a devastating blow to the Bible’s claims of dominance and acknowledged that the Hindus’ treatment of animals represented a “shaming alternative to the viciousness of European imperialists.”l
  38. One of the first famous vegetarians was the Greek philosopher Pythagoras who lived at the end of the 6th century B.C. In fact, the term “Pythagorean diet” was commonly used for a plant-based diet until the term “vegetarian” was coined in the 19th century.l
  39. Vegetarians such as the Manicheans and Cathars were considered heretics and were persecuted during the medieval Inquisition.k,l
  40. The word “vegan” is derived from the word “vegetarian.” It was first used in 1944 when Elsie Shrigley and Donald Watson thought that the word “vegetarian” included too many types of animal by-products and did not encompass a completely plant-based diet.j
  41. An Oxford, England, study concluded that meat eaters were two and half times more likely to develop gallstones than non-meat eaters. Scientists concluded that the low-fat, high-fiber diet of vegetarians decreased the risk of developing gallstones.a
  42. Vegetarianism is still required for yogis in Hatha Yoga and Bhakti Yoga. Eating meat is said to lead to ignorance, sloth, and an undesirable mental state known as tamas.A vegetarian diet, on the other hand, leads to sattvic qualities that are associated with spiritual progress.l
  43. While vegetarian diets tend to be lower in calories and higher in fiber (which makes a person feel more full), some vegetarian diets can cause higher caloric intake than a meat diet if they include a lot of cheese and nuts.i
  44. A 2008 study by Time Magazine approximates the number of U.S. vegetarians at 7.3 million adults or 3.2% of the population. Of these, 0.5 % or 1 million are vegans.f
  45. The first Renaissance figure to advocate vegetarianism was Leonardo da Vinci. However, other influential figures, such as Immanuel Kant and Rene Descartes, did not believe humans had any ethical obligations toward animals.k
  46. Benjamin Franklin was an early American vegetarian (though he later became a meat-eater again). He introduced tofu to America in 1770.n
  47. Russian author Leo Tolstoy gave up meat because he was concerned about animal cruelty. He claims that eating meat is unnecessary, leads to animalistic feelings, excites human desires, and encourages “fornication and drunkenness.”n
  48. In the 20th century, English schoolmasters recommended that students become vegetarians as a way to curb their “appetites for self-abuse.”n
  49. A recent study argues that people who eat tofu and other plant-based foods have a better sex life than meat-eaters. It claims that certain plants influence hormone levels and sexual activity.n
  50. According to one study, while women view vegetarian men as more principled, they also considered them “wimps” and “less macho” than those who eat meat.d
  51. While Hitler wasn’t willing to institute the policy during World War II, he did believe that vegetarianism could be key to Germany’s military success. He claimed that Caesar’s soldiers lived entirely on vegetables and the Vikings wouldn’t have been able to undertake their expeditions if they depended on a meat diet.k
  52. Several studies indicate that it would have been biologically impossible for humans to evolve large brains on a raw vegan diet. They conclude that meat-eating was crucial in human evolution.m
  53. A 2006 survey reveals that 6% of people in England are vegetarian, making the UK the European country with the largest proportion of its population that is vegetarian.f 
    Cholesterol Content of Selected Foods c,j
    Food (3½ ounce portion)Cholesterol Content
    Egg (1 large)185 mg
    Pork90 mg
    Smelt89 mg
    Veal88 mg
    Beef85 mg
    Chicken (skinless white meat)85 mg
    Turkey82 mg
    Mackerel75 mg
    Lamb52 mg
    ALL plant food0 mg

    Animal Protein and Plant Protein Compared h
    SourceProteinCholesterolFiberEnergy kcal
    Soybeans, mature seeds, raw36.49 g0 mg9.3 g416
    Pork, fresh, leg (ham) rump half, separable lean only, cooked, roasted30.94 g96 mg0.0 g206
    Chicken broilers, or fryers, light meat, meat only, cooked roasted30.91 g85 mg0.0 g173
    Chicken, broilers or fryer, breast meat and skin, cooked, roasted29.80 g84 mg0.0 g197
    Winged beans, mature seeds, raw29.65 g0 mg0.0 g409
    Turkey, all classes, breast, meat and skin, cooked, roasted28.71 g74 mg0.0 g189
    Lamb, domestic leg, whole, separable lean only, trimmed to ¼" fat, choice, cooked, roasted28.30 g89 mg0.0 g191
    Lentils, mature seeds, raw28.06 g0 mg30.5 g338
    Peanuts, Spanish, raw26.15 g0 mg9.5 g570
    Broad beans (fava beans) mature seeds, raw26.12 g0 mg25 g341
    Finfish, salmon, Chinook, cooked, dry heat25.72 g85 mg0.0 g231
    Beans, kidney, royal red, mature seeds, raw25.33 g0 mg24.9 g329
    Mungo beans, mature seeds, raw25.21 g0 mg18.3 g341
    Peanuts, Virginia, raw25.19 g0 mg8.5 g563

    Five Measures of Comparison from the China Health Study (1983-2003) j
    Dietary Fiber33.3 grams/day11.1 grams/day
    Plant Protein (% daily potein intake)89%30%
    Dietary Fat (% of total calories)14.5%38.8%
    Dietary Calcium (mg/day)544 mg/day1,143 mg/day
    Blood Plasma Cholesterol127 mg/dl212 mg/dl
-- Posted March 14, 2013
a Cox, Peter. 2002. You Don’t Need Meat. New York, NY: Thomas Dunne Books.
b Foer, Jonathan Safran. 2009. Eating Animals. New York, NY: Little, Brown, and Company.
c Hellmich, Nanci. “USDA: Eggs’ Cholesterol Level Better Than Cracked Up to Be.” USA Today. February 8, 2011. Accessed: February 23, 2013.
d MacRae, Fiona. “Real Men Must Eat Meat, Say Women as They Turn up Their Noses at Vegetarians.” Daily Mail. February 1, 2011. Accessed: February 17, 2013.
e Nelson, Dean. “India Tells West to Stop Eating Beef.” The Telegraph. November 20, 2009. Accessed: February 17, 2013.
f “The Number of Vegetarians in the World.” Raw Food Health. Accessed: February 23, 2013.
g Pamer, Melissa. “‘Meatless Mondays’: LA Urges Residents to Turn Vegetarian One Day a Week.” U.S. News. November 10, 2012. Accessed: November 26, 2012.
h “Plant-based Protein Sources.” SoyStache. 2012. Accessed: November 26, 2012.
i Robbins, John. 1987. Diet for a New America. Tiburon, CA: Stillpoint Publishing.
j Saunders, Kerrie K. 2003. The Vegan Diet as Chronic Disease Prevention. New York, NY: Lantern Books.
k Spencer, Colin. 2000. Vegetarianism: A History. New York, NY: Four Walls Eight Windows.
l Stuart, Tristram. 2006. The Bloodless Revolution: A Cultural History of Vegetarianism from 1600 to Modern Times. New York, NY: W. W. Norton & Company.
m Wanjek, Christopher. “Sorry Vegans, Eating Meat and Cooking Food Is How Humans Got Their Big Brains.” The Washington Post. November 26, 2012. Accessed: February 17, 2013.
n Williams, Amanda. “‘Vegetarians Have a Better Sex Life’: Eating Tofu Can Boost You in the Bedroom, New Study Claims.” Daily Mail. November 23, 2012. Accessed: February 17, 2013.

What you need to know to help vegetarian children grow up healthy

Maybe you are a vegetarian, and your children want to eat the same way. Or maybe your child has learned seven years where did the hamburgers and did not wish to eat. Whatever the reason, children can follow a vegetarian diet safe. Here’s what you need to know to enable a vegetarian child grow up healthy.
What is a vegetarian?
There are several types of vegetarian:
  • The lacto-ovo-vegetarians eat dairy products and eggs but no meat or poultry or fish.
  • The Pasco-vegetarians eat dairy products, eggs and fish but no meat or poultry.
  • Vegans do not eat dairy, eggs, meat or poultry or fish.
All these vegetarian diets are healthy for children. The principal foods of all these schemes are vegetables, fruits, grains, legumes (beans, lentils, and dry peas), soy products, the nuts and seeds.
Safe for all ages
From young children to teenagers, children of all ages can be vegetarians. The important thing is to make sure they get the nutrients and energy they need to grow and thrive. This requires some planning. Before your children start to follow a vegetarian diet, see their doctor, health care provider or a registered dietitian.

Vegetarian meals for kids: A well-planned scheme
Like all children, vegetarian’s children need a variety of foods from the four groups of Canada’s Food Guide to growing and develop healthily. You can use the Food Guide to determine portion sizes to suit every age. Your child should consume each day:
  • Fruits and vegetables of various fruits and vegetables, fresh, frozen or dry
  • Grain products: whole grains such as oats, barley, brown rice and quinoa
  • Dairy products: milk, cheese, yogurt and fortified soy beverages
  • Meat and alternatives: eggs, tofu, legumes, seeds, nuts and nut butter
  • Here are some vegetarian recipes that appeal to children:
  • Whole grain cereal with milk or fortified soy beverage
  • Muesli with fruit or hot cereal like oatmeal
  • Omelets to scrambled eggs or vegetables.
  • Sandwiches with butter. Try the peanut butter with banana or almond butter with apple slices.
  • Yogurt parfaits and smoothies
  • Macaroni and Cheese
  • Vegetarian Pizza
  • Tofu Fajitas
  • Bean burritos
  • Pasta with soy meatballs with vegetables and tomato sauce
  • Burgers and Veggie hot dogs
  • Falafel (chickpea patties) in a pita
  • Hummus (chickpea spread) with vegetables
Nutrients that need particular attention
For your children’s vegetarian diet is well planned, you have to pay special attention to some vital nutrients. Consult your child’s doctor, your health care provider or dietitian about food sources of these nutrients
Younger vegetarians
Whether vegetarian or not, breast milk is the best food for babies. With a vitamin D supplement, breast milk provides all the nutrients your baby needs in the first six months of life.
The vegetarian mothers who breastfeed need to get enough of the nutrients listed above. Omega-3 fats are essential for the developing baby, and you may need an omega-3 supplement. The vegan mothers may need to take a daily supplement of vitamin B12. Consult your doctor, your health care provider or dietitian about prenatal and postnatal supplements. In some cases, taking supplements may be recommended. Since the balance is so critical to the growth and optimal development of your children, I strongly suggest you meet with a nutritionist.
Vegetarian or not, it pays to discover legumes, tofu and soybeans to our children. They have no prejudices them. This is the correct time to get them used.
If your baby is fed on infant formula, use an iron-fortified formula until he is one year and then switch to whole milk. Vegan children should consume preparing fortified soy iron until the age of two years.
In summary:
Well-managed veganism diets can be healthy for people of all ages and provide all the necessary nutrients for your health. But planning is essential!

How to replace the meat on our plates?

We know that meat consumption has become a major issue for our environment and our health. The documentaries are dealing with the issue bloom in recent years, as Farewell steak broadcast on Arte.
Meat consumption as we live in Western countries: meat every day or even every meal, results in a harmful impact on our environment and our health. To go further and understand this issue in detail, see the article on “The flexitarianism: sustainable food for all”.
But once we became aware of the problem, and we want to act, how? Whether it’s because you think of your health, your impact on the planet or the treatment of animals, this article will address how best to proceed to replace meat. Because your balance is critical, and it would be a shame to spoil this excellent initiative by being afraid of having nutritional deficiencies!
Why do we eat meat? Some speak of taste used to have a dish centered on a piece of meat, traditions. These valuable subjective responses but hide the real issue behind the flesh: protein.

Industrialists, you boast a healthy product even indispensable, it “makes strong”, and enables the development of muscles. And, of course, the meat is “natural source of high-quality protein,” so it would have to focus on and never go without. But what does that mean exactly? And above all, there are plant sources that provide as much protein as meat?
So here are some healthy dinner ideas for vegan
  • We find this combination of years all cultures and at all times:
  • Couscous North Africa: semolina (cereal) + chickpeas (legume)
  • In Mexico tortillas (cereal) + red beans (legume)
  • Or, paella in Spain: Rice (cereal) + green beans (bean)
But research and discourse on combinations of vegetable proteins have evolved researchers now back on the need to supplement plant proteins to be “the height” of animal protein. This theory has even been qualified by one who popularized by saying that it was much easier than she thought. In fact, by fighting the myth of meat, a new myth was created: the idea that it was important to pay close attention to the choice of plant foods and combinations to avoid missing protein. And this idea is false. Indeed, it is currently very difficult to be deficient in protein when we do not eat meat.
This is why I advise you to discover this combination food (ideally always accompanied by vegetables) and the thousands of culinary possibilities it offers you. To stay serene and informed about the nutritional qualities of your plate: you do not need eating cereals + legumes each day. To avoid missing protein, you do not need to eat meat every day not to be deficient. Open to all vegetables, fruits, legumes, nuts, tubers, and cereals, salads that you see and that you can cook. And from there, you are inevitably hard the right way :)
Remember, the real problem is not enough protein but risking consuming excessively. Currently twice that our needs for Westerners! So do not worry proteins there everywhere: bread, rice, pasta, nuts, and vegetables. Even fruits give you protein!
The last obstacle is used. The variety of dishes and flavors is waiting for you, and you will feel very satisfied but surprisingly lightweight (less acidity in your body, concretely) that will make you change your mind! Besides, if you want to have concrete explanations about the impact of meat on health: its here!
And do not forget to prioritize the taste! Spices, herbs, oils, creams are there to help you, just like dozens of sites dedicated to the kitchen and the section “Revenue” Palace Savant. For example, discover this incredibly simple and delicious recipe for veganism which is unforgettable.

Vegetarianism & Veganism: vegan high protein diet plan

“Can we live without any food of animal origin? The answer is yes. No problem. There’s nothing in the food of animal origin that does not exist in plant foods”
– (Dr. Christian Tal Schaller)
All the nutrients our body needs are found in plant foods, and that is not surprising. All that is in the meat and dairy products are also derived from plants consumed by animals!
Vegan high protein diet plan
If you’re vegetarian or vegan, it is likely that you have addressed the theme of proteins, usually by a question asked by your friends or your family.
We do not know why, but symbolizes meat proteins in most developed countries. If you do not eat meat, you will be told that you have a lack of protein in your diet problem.
Hence, do the vegetarians and veganism, they get protein?
Protein is not a problem in the diet of vegetarians and vegans.
All vegetables contain amino acids that are used by the body to create proteins. If you consume enough calories and a wide variety of plant foods, protein intake will be appropriate.
What is protein?
Proteins are organic compound composed of 20 different amino acids. The protein functions are the creation and maintenance of cells and help in the metabolism of food. The protein comes from the Greek word “protein” which means primary.
The proportion of protein required for us:
A balanced diet is a balanced distribution of nutrients without excess energy. The tips are usually found, as a percentage of total energy intakes:
  • For protein, 11 to 15%;
  • For lipids, from 30 to 35%;
  • For carbohydrates, 50 to 55%.
In practice, this means that for 1000 kcal provided to the organization, 110 to 150 kcal should be made by proteins. 1 g of protein 4 kcal containing this implies a contribution from 27.5cm to 37.5 g of protein.
According to official recommendations, each 1,000 kcal should bring 27.5 to 37.5 g of protein.

The essential amino acids for the creation of protein
Humans and animals can create some types of amino acids that make up proteins in our bodies, but the others we must identify otherwise.
There are many important amino acids necessary for human health. Amino acids that our body can make processing by other nutrients are called non-essential amino acids.
The myth of the combination of proteins
All foods, or nearly all, contain proteins and all proteins usually contain some of the 20 amino acids. Foods with healthy amounts of essential amino acids are called foods with complete protein.
Examples of complete protein with vegetable: quinoa, amaranth, buckwheat, hemp seeds, soybeans, and spirulina. You might think to eat amino acids in the same meal so they can work together. This is not the case!
We are not obliged to combine the protein to be in good condition; we must only consume a wide variety of foods that contain it.
Vegetable proteins
Dried vegetables, fruits, and soybeans are high protein foods of plant origin. How much protein do we need? What is the recommended daily amount of protein? In general, if you eat enough calories and has enough energy for the whole day, it means that receives a sufficient quantity of protein.
All plant foods contain protein. It’s hard to have a protein deficiency in a varied vegetarian diet. Apparently, if we eat only butter, sugar or alcohol, it will not favor us.
Deficiency of protein for vegetarians or vegans
Protein deficiency is not common in countries like the US or the UK, where most people have access to adequate food. In countries where, against, poverty spread this lack of protein is a real problem.
Excess protein, especially animal, is common in industrialized countries. It was also associated with diseases now standard, such as cancer and heart diseases.
If you have doubts about the consumption of protein to your diet, consult your doctor or nutritionist for additional information. Most people do not realize that our body needs only a certain amount of protein. The milk protein casein, for example, steals calcium to bones.