Guest guest Posted April 4, 2007 Report Share Posted April 4, 2007 Hi Ali - Unfortunately nutrition is just not that simple. The basic rule of thumb for vegans seem to be that if you eat a reasonably varied diet then you're unlikely to be deficient in anything except perhaps: - iodine - EFAs (particularly Omega 3) - vitamin B12 You can get iodine from seaweed or iodized salt (or from a supplement). For EFAs there's either flax oil or flax seeds or algae-based supplements. Vitamin B12 is in some fortified foods or you can get it from a supplement. I get the Veg 1 supplement from the Vegan Society, mainly for my little boy, but I also take it occasionally. And I sneak flax oil into our food when I can, and ditto for seaweed/iodized salt. An excellent book that covers vegan nutrition very well (and a lot else besides) is Becoming Vegan, by Brenda Davis & Vesanto Melina. Highly recommended. If you're feeling washed out you might want to ask your GP for a blood test just to make sure you're not anaemic or anything like that. Cheers, Paul On 4 Apr 2007, at 15:15, Alison Goodyer wrote: > Hi > > I was reading on the Vegan website about Brazil nuts and how just > eating two > of them can supply all your selenium needs. I have tons of health > books > (its a kind of obsession of mine!) and although I know more or less > what to > eat - what confuses me is the quantity. I take supplements (when I > remember) and am not too sure if I'm getting too much of certain > vitamins or > not enough of another etc. I was vegan (without really realising > it) about > three years ago when I gave up dairy produce because my gallstones > were > playing up ....and I lost lots of weight but felt tired all the > time (common > complaint of mine!) and generally didn't feel good. Since having my > gallbladder out and returning to eating lots of dairy I've put on > two stone > and still feel tired all the time!! > > So to get to the point, my question is - has anyone come across a good > nutritional book that actually tells you in plain english how much > you need > vitamin/mineral wise - in basic terms like " 2 brazil nuts will > supply you > with your daily selenium needs " . - When I study the books I have > its clear > as mud how much you need to consume ...and they rarely mention if the > amounts are required daily, weekly or monthly! It all gets quite mind > boggling and my I want to get it right - not just for my healthy > (and I > could do with some energy!) but because my family love to point out > how > " washed out " or " gaunt " I look ....mind you thats me hoping I'll > lose weight > again, maybe I wont !!! > > Thanks in advance ! > > Ali > -- > > > Version: 7.5.446 / Virus Database: 268.18.25/745 - Release Date: > 03/04/2007 > 12:48 > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 4, 2007 Report Share Posted April 4, 2007 Plant Based Nutrition and Health by Stephen Walsh is the bible for any new vegan concerned with their new diet. http://www.vegansociety.com/catalog/product_info.php?products_id=153 It covers just about every concievable question you may have, but also vivit the vegan society web site for brief soundbites of info : http://www.vegansociety.com/html/food/nutrition/ It has links to topics e.g. calcium etc on the right hand side. Hope this helps, The Valley Vegan................ Alison Goodyer <alison.goodyer wrote: Hi I was reading on the Vegan website about Brazil nuts and how just eating two of them can supply all your selenium needs. I have tons of health books (its a kind of obsession of mine!) and although I know more or less what to eat - what confuses me is the quantity. I take supplements (when I remember) and am not too sure if I'm getting too much of certain vitamins or not enough of another etc. I was vegan (without really realising it) about three years ago when I gave up dairy produce because my gallstones were playing up ....and I lost lots of weight but felt tired all the time (common complaint of mine!) and generally didn't feel good. Since having my gallbladder out and returning to eating lots of dairy I've put on two stone and still feel tired all the time!! So to get to the point, my question is - has anyone come across a good nutritional book that actually tells you in plain english how much you need vitamin/mineral wise - in basic terms like " 2 brazil nuts will supply you with your daily selenium needs " . - When I study the books I have its clear as mud how much you need to consume ...and they rarely mention if the amounts are required daily, weekly or monthly! It all gets quite mind boggling and my I want to get it right - not just for my healthy (and I could do with some energy!) but because my family love to point out how " washed out " or " gaunt " I look ....mind you thats me hoping I'll lose weight again, maybe I wont !!! Thanks in advance ! Ali -- Version: 7.5.446 / Virus Database: 268.18.25/745 - Release 03/04/2007 12:48 Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 5, 2007 Report Share Posted April 5, 2007 Hi, I bought Walsh's book a while back, hoping to check up on whether I was eating enough of whatever I should be eating. But I found that whilst it contained a huge amount of information, none of it was in a particularly useful format to me. I just wanted to know how much of what I should eat a day, whereas the book manages at the same time to go into far more detail, but still not tell me simply what I wanted to know. So personally, I'd recommend the Vegan Society link but not Walsh's book, at least if you are after simple 'eat this' advice. Which isn't meant to criticise the Walsh book, which is great for what it is, just that I don't think it ist very helpful as a 'new Vegan-type' diet guide. John - " peter VV " <swpgh01 Wednesday, April 04, 2007 8:21 PM Re: Nutrition - Question > Plant Based Nutrition and Health by Stephen Walsh is the bible for any new > vegan concerned with their new diet. > http://www.vegansociety.com/catalog/product_info.php?products_id=153 > It covers just about every concievable question you may have, but also > vivit the vegan society web site for brief soundbites of info : > http://www.vegansociety.com/html/food/nutrition/ > It has links to topics e.g. calcium etc on the right hand side. > > Hope this helps, > The Valley Vegan................ > > Alison Goodyer <alison.goodyer wrote: > Hi > > I was reading on the Vegan website about Brazil nuts and how just eating > two > of them can supply all your selenium needs. I have tons of health books > (its a kind of obsession of mine!) and although I know more or less what > to > eat - what confuses me is the quantity. I take supplements (when I > remember) and am not too sure if I'm getting too much of certain vitamins > or > not enough of another etc. I was vegan (without really realising it) about > three years ago when I gave up dairy produce because my gallstones were > playing up ....and I lost lots of weight but felt tired all the time > (common > complaint of mine!) and generally didn't feel good. Since having my > gallbladder out and returning to eating lots of dairy I've put on two > stone > and still feel tired all the time!! > > So to get to the point, my question is - has anyone come across a good > nutritional book that actually tells you in plain english how much you > need > vitamin/mineral wise - in basic terms like " 2 brazil nuts will supply you > with your daily selenium needs " . - When I study the books I have its clear > as mud how much you need to consume ...and they rarely mention if the > amounts are required daily, weekly or monthly! It all gets quite mind > boggling and my I want to get it right - not just for my healthy (and I > could do with some energy!) but because my family love to point out how > " washed out " or " gaunt " I look ....mind you thats me hoping I'll lose > weight > again, maybe I wont !!! > > Thanks in advance ! > > Ali > -- > > > Version: 7.5.446 / Virus Database: 268.18.25/745 - Release Date: > 03/04/2007 > 12:48 > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 5, 2007 Report Share Posted April 5, 2007 I agree, its more aimed at the establised enquiring vegan, for any newbie who wants quick answers go to the web site. Then later buy the book, or get the library to order a copy and benefit the neighbourhood! and spread the word. It is a very good book and a thorough source of information. The Valley Vegan.......... John Davis <mcxg46 wrote: Hi, I bought Walsh's book a while back, hoping to check up on whether I was eating enough of whatever I should be eating. But I found that whilst it contained a huge amount of information, none of it was in a particularly useful format to me. I just wanted to know how much of what I should eat a day, whereas the book manages at the same time to go into far more detail, but still not tell me simply what I wanted to know. So personally, I'd recommend the Vegan Society link but not Walsh's book, at least if you are after simple 'eat this' advice. Which isn't meant to criticise the Walsh book, which is great for what it is, just that I don't think it ist very helpful as a 'new Vegan-type' diet guide. John - " peter VV " <swpgh01 Wednesday, April 04, 2007 8:21 PM Re: Nutrition - Question > Plant Based Nutrition and Health by Stephen Walsh is the bible for any new > vegan concerned with their new diet. > http://www.vegansociety.com/catalog/product_info.php?products_id=153 > It covers just about every concievable question you may have, but also > vivit the vegan society web site for brief soundbites of info : > http://www.vegansociety.com/html/food/nutrition/ > It has links to topics e.g. calcium etc on the right hand side. > > Hope this helps, > The Valley Vegan................ > > Alison Goodyer <alison.goodyer wrote: > Hi > > I was reading on the Vegan website about Brazil nuts and how just eating > two > of them can supply all your selenium needs. I have tons of health books > (its a kind of obsession of mine!) and although I know more or less what > to > eat - what confuses me is the quantity. I take supplements (when I > remember) and am not too sure if I'm getting too much of certain vitamins > or > not enough of another etc. I was vegan (without really realising it) about > three years ago when I gave up dairy produce because my gallstones were > playing up ....and I lost lots of weight but felt tired all the time > (common > complaint of mine!) and generally didn't feel good. Since having my > gallbladder out and returning to eating lots of dairy I've put on two > stone > and still feel tired all the time!! > > So to get to the point, my question is - has anyone come across a good > nutritional book that actually tells you in plain english how much you > need > vitamin/mineral wise - in basic terms like " 2 brazil nuts will supply you > with your daily selenium needs " . - When I study the books I have its clear > as mud how much you need to consume ...and they rarely mention if the > amounts are required daily, weekly or monthly! It all gets quite mind > boggling and my I want to get it right - not just for my healthy (and I > could do with some energy!) but because my family love to point out how > " washed out " or " gaunt " I look ....mind you thats me hoping I'll lose > weight > again, maybe I wont !!! > > Thanks in advance ! > > Ali > -- > > > Version: 7.5.446 / Virus Database: 268.18.25/745 - Release Date: > 03/04/2007 > 12:48 > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 5, 2007 Report Share Posted April 5, 2007 Hi ! Thank you for all your informative answers - I guess there really is a lot more to nutrition than meets the eye - but I'm hooked on wanting the books so I'm going to drop huge hints to my husband as an idea for a birthday present for me ! The links to the Vegan site are really good and they explain it quite simply - I'm wondering after all if I need to take the supplements I do ...especially with B12 as I have a teaspoon of marmite everyday - either in a hot drink or on oat cakes. Funny enough I'm not finding it as difficult as I thought - avoiding dairy - tonight I made a huge veggie lasagne for tea (about the one veggie meal my meat eating family enjoy) and I made it vegan by using Soya marg and soya milk in the bechamel sauce .... no-one noticed that it wasnt dairy milk, although it was a bit difficult to make it without lumps - and it dried out pretty quickly, but still it tasted really good! Best wishes, Alison -- Version: 7.5.446 / Virus Database: 268.18.26/746 - Release 04/04/2007 13:09 Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 6, 2007 Report Share Posted April 6, 2007 Well come on then share your recipe! Alison Goodyer <alison.goodyer wrote: Hi ! Thank you for all your informative answers - I guess there really is a lot more to nutrition than meets the eye - but I'm hooked on wanting the books so I'm going to drop huge hints to my husband as an idea for a birthday present for me ! The links to the Vegan site are really good and they explain it quite simply - I'm wondering after all if I need to take the supplements I do ...especially with B12 as I have a teaspoon of marmite everyday - either in a hot drink or on oat cakes. Funny enough I'm not finding it as difficult as I thought - avoiding dairy - tonight I made a huge veggie lasagne for tea (about the one veggie meal my meat eating family enjoy) and I made it vegan by using Soya marg and soya milk in the bechamel sauce .... no-one noticed that it wasnt dairy milk, although it was a bit difficult to make it without lumps - and it dried out pretty quickly, but still it tasted really good! Best wishes, Alison -- Version: 7.5.446 / Virus Database: 268.18.26/746 - Release 04/04/2007 13:09 Quote Link to comment Share on other sites More sharing options...
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