Vegan for Life Everything You Need to Know to Be Healthy and Fit on a Plant-Based Diet

by Norris, Jack; Messina, Virginia

• ISBN13: 9780738214931
• ISBN10: 0738214930
• Format: Paperback
• Copyright: 2011-07-12
• Publisher: Da Capo Lifelong Books

Summary

Are you considering going vegan, but you're not sure how to start? Are you already committed to an animal-free diet, but are unclear about how to get proper nutrients? Vegan for Lifeis your comprehensive, go-to guide for optimal plant-based nutrition. Registered dietitians and long-time vegans Jack Norris and Virginia Messina debunk some of the most persistent myths about vegan nutrition and provide essential information about getting enough calcium and protein, finding the best supplements, and understanding the "real deal" about soy. Covering everything from a six-step transition plan to meeting calorie and nutrient needs during pregnancy and breastfeeding, Vegan for Lifeis the guide for aspiring and veteran vegans alike, complete with an easy-to-use food chart, tasty substitutions, sample menus, and expansive resources.

Author Biography

Jack Norris, RD, cofounder and president of Vegan Outreach, has been elected to the Animal Rights Hall of Fame. Widely-sought as a speaker on vegan nutrition, he lives in northern California. www.VeganHealth.org Virginia Messina, MPH, RD, writes about vegan and vegetarianism for both consumers and health professionals and serves on the advisory boards of Vegetarian Resource Group and Physicians Committee for Responsible Medicine. www.TheVeganRD.com

Table of Contents

Introduction: Going Vegan for Life	p. xi
Understanding Vegan Nutrient Needs	p. 1
Protein from Plants	p. 15
Vitamin B12: The Gorilla in the Room	p. 27
Calcium, Vitamin D, and Bone Health	p. 37
Fats: Making the Best Choices	p. 51
Iron, Zinc, Iodine, and Vitamin A: Maximizing Vegan Sources	p. 61
The Vegan Food Guide	p. 83
Making the Transition to a Vegan Diet	p. 105
A Healthy Start: Vegan Diets in Pregnancy and Breast-Feeding	p. 133
Raising Vegan Children and Teens	p. 143
Vegan Diets for People over Fifty	p. 163
Plant Food Advantages: Health Benefits of a Vegan Diet	p. 171
Managing Weight, Heart Disease, and Diabetes	p. 179
Sports Nutrition	p. 195
Is It Safe to Eat Soy?	p. 205
Why Vegan?	p. 217
Vegan Resources	p. 237
A Quick Guide to Cooking Grains, Beans, and Vegetables	p. 243
Metric Conversion Chart	p. 248
Acknowledgments	p. 249
Notes	p. 255
Index	p. 273
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