Well-planned vegan diet E-Book

Joah Dittli

• Herausgeber: BookRix
• Kategorie: Ratgeber
• Sprache: Englisch

Seitenzahl: 55

Veröffentlichungsjahr: 2019

Beschreibung

This book summarizes the key elements of a healthy and well-planned vegan diet. It contains basic knowledge and information on whole foods, important specific foods, nutrients and blood analyzes as well as a practical overview. Learn how to eat plant-based in an optimal way, to take full advantage of the health benefits of a vegan diet. Chapter overview Introduction Vegan living - Position of the Academy of Nutrition and Dietetics - Position of the British Dietetic Association Vegan and healthy - Whole foods - These foods should be avoided - Structure of a whole food vegan diet - Comparison of nutritional recommendations - Whole food vegan diet in practice Nutrients - Micronutrients - Macronutrients - Protein - Carbohydrate - Fat - Caloric density/nutrient density - Macronutrient distribution Foods to include daily Critical nutrients and supplements - Vitamin B12 - Calcium - Vitamin D - Omega 3 EPA/DHA - Iodine - Selenium - Iron - Zinc Preparation and consumption - Preparation - Ratio of raw food and cooked food - Salt - Sweeteners - Consumption - Improving nutrient absorption Restaurants/on the go Beverages Exercise and relaxation Blood tests Overview Sources and information platforms

Leseprobe

Joah Dittli

Well-planned vegan diet

Adopt a healthy, whole food plant-based diet

BookRix GmbH & Co. KG80331 Munich

Chapter overview

Introduction

Vegan living 

Position of the Academy of Nutrition and DieteticsPosition of the British Dietetic Association

Vegan and healthy

Whole foodsThese foods should be avoidedStructure of a whole food vegan dietComparison of nutritional recommendationsWhole food vegan diet in practice 

Nutrients 

MicronutrientsMacronutrientsProteinCarbohydrateFatCaloric density/nutrient densityMacronutrient distribution

Foods to include daily

Critical nutrients and supplements

Vitamin B12CalciumVitamin DOmega 3 EPA/DHAIodineSeleniumIronZinc

Preparation and consumption 

PreparationRatio of raw food and cooked foodSaltSweetenersConsumptionImproving nutrient absorption

Restaurants/on the go

Beverages

Exercise and relaxation

Blood tests

Overview

Sources and information platforms

Introduction

My name is Joah Dittli, I’m a vegan nutritionist and health consultant. You can find information about me and get fairly priced personal consulting at facebook.com/joahnutrition and check out my youtube channel: Joah Nutrition. In this book, I want to share my knowledge and experience about the whole food vegan diet in a convenient format. It contains the key points to a healthy, well-planned form of the vegan diet as well as basic knowledge about nutrition. If some sections are too detailed for you, you can always look up the overview in advance and read the omitted sections at a later date.

Vegan living

A vegan diet basically means abstaining from animal foods such as meat, fish, dairy products and eggs. In addition, there is the renunciation of foods such as honey, gelatin, as well as wines, juices and vinegar, that are clarified with gelatin, fish bladders or other animal products. In general, people adopt a vegan diet for ethical, health, ecological, social and/or religious reasons. In addition to abstaining from animal foods, the vegan lifestyle also includes refraining from leather, fur, down, silk and cosmetic products that contain animal ingredients or have been tested on animals. Vivisection, animal circus, zoos and hunting are avoided or rejected.

Some of the largest associations of nutrition and dietetics have stated, that a well-planned vegan diet is appropriate for all stages of life, including pregnancy, infancy, childhood, youth and for athletes. Furthermore, according to the associations, a well-planned vegan diet can reduce the risk of certain diseases such as cardiovascular disease, type 2 diabetes, certain cancers, high blood pressure and obesity. According to current research, it has been seen that a well-planned, whole food vegan diet can effectively prevent and even reverse certain common diseases.

Academy of Nutrition and Dietetics:

“Appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases. These diets are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes. Plant-based diets are more environmentally sustainable than diets rich in animal products because they use fewer natural resources and are associated with much less environmental damage. Vegetarians and vegans are at reduced risk of certain health conditions, including ischemic heart disease, type 2 diabetes, hypertension, certain types of cancer, and obesity.”

(Source:https://www.eatrightpro.org/~/media/eatrightpro%20files/practice/position%20and%20practice%20papers/position%20papers/vegetarian-diet.ashx)

British Dietetic Association:

“Well-planned plant-based diets can support healthy living at every age and life-stage.”

(Source: https://www.bda.uk.com/news/view?id=179)

Reading this, the question that comes up is of course: “What is a well-planned vegan diet?”This is what I want to describe in detail in the following chapters.

Vegan and healthy

The vegan diet is generally poorer in saturated fats, acid-forming amino acids, heavy metals, toxins, carcinogens, antibiotics, antibiotic-resistant bacterias, etc. and free from endogenous hormones, cholesterol, etc. For these and other reasons, it makes sense form a health perspective, to remove animal products from the plate. So just by leaving away animal products we leave away many things we don’t want in our diet, but of course this does not mean that a vegan diet is automatically healthy. It can be very unhealthy and full of junk food. A vegan diet as such is not defined, it simply means leaving away animal products. This is why it’s important to separate different vegan diets and to specify what a health promoting way of eating vegan is.

 A healthy vegan diet consists of a variety of whole foods, covers the caloric needs of the individual and includes eating nutrient-specific foods and supplementing with enough vitamin B12. Other supplements can be beneficial.

Whole foods

Vegan-oriented physicians and nutritionists agree that a healthy diet should consist of whole plant-based foods. Eating whole foods instead of processed foods makes sense for many good reasons as it benefits our health. Whole foods come in a package of nutrients and are not extracted/broken down to one or a few nutrients. They are therefore richer in different essential nutrients and health-promoting nutrients such as antioxidants, phytonutrients and fiber. In addition, they are optimally metabolised, which reduces or prevents blood sugar spikes (hyperglycemia) and the associated blood sugar dips (hypoglycaemia) as well as high blood lipids (hyperlipidemia) and other health problems. Whole plant foods have a lower caloric density (more volume and fewer calories) compared to refined foods, and higher nutrient density (more nutrients per proportion). This allows us to eat larger portions, while being more satisfied and getting more nutrients and fewer calories. Last but not least, whole foods offer a broad, natural flavor spectrum. Our taste buds can adjust after a time without refined foods such as white refined sugar thereby making the sweetness of fruit to taste more intense. Often, whole foods are generally considered to be more satisfying. “Whole foods” are foods that:

contain all the ingredients that they contain in naturewere not refined or extracted (the least possible)contain no artificial preservatives or other additives