For animals, the environment, health and justice

For animals, the environment, health and justice

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Nutrition

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ACT Features Articles Latest Nutrition

Are nuts and seeds too high in fat to include in my vegan diet? By Linda Smillie APD

I recommend nuts and seeds to the majority of my vegan clients. Nuts and seeds are energy dense foods rich in bioactive macronutrients, micronutrients and phytochemicals.  Some vegan health professionals advise restricting dietary fat, including fat found in whole plant foods such as nuts, seeds, olive oil, coconut and avocados. Many vegans restrict or completely avoid these foods for this reason. Is the avoidance of healthful fats really necessary for the average vegan? It is true that there is good evidence for the use of very low-fat plant-based diets for people with severe coronary artery disease however there is little …

Latest Nutrition

Where do you get your protein? by local accredited dietician/nutritionist, Linda Smillie (BSc, Grad Dip Nut Diet)

A well planned vegan diet can easily supply your daily protein needs. Legumes, grains, nuts, seeds, plant-based milks and vegetables are all good sources of protein. However a vegan diet can also fall short in protein if it relies too heavily on fruit (like in some raw vegan diets) or incorporates too many vegan processed foods (confectionary, crisps, biscuits, refined foods). Protein needs are very individual and are related to factors such as body mass, activity and age. Protein needs are greater if you are pregnant or breastfeeding. There are also some medical conditions that increase your protein needs. Speak …

Articles Nutrition

Protein and Vegan Diets – by local accredited dietician/nutritionist, Linda Smillie (BSc, Grad Dip Nut Diet)

A well planned vegan diet can provide all the nutrients you need for good health. “But where will you get your protein from?”, we hear them say! Protein is a vital nutrient which has many important roles in our body such as growth and repair of body cells, formation of enzymes and hormones, normal functioning of muscles, transmission of nerve impulses and immune protection. Protein is made up of building blocks called amino acids. There are roughly 20 amino acids found in plant and animal proteins. Nine of these are “essential” and must be supplied by diet as they cannot …

Nutrition

Vitamin B12

Anyone who is vegan or getting close should be taking a vitamin B12 supplement or suitably fortified foods. Do some reading about nutrition, for example www.veganhealth.org and Becoming Vegan by Melina & Davis. For information on the important topic of vitamin B12 see: What every vegan should know about vitamin B12 by the UK Vegan Society Vitamin B12 Importance by Dr. Gabriel Cousens Vitamin B12 Deficiency by American Family Physician B12: A Magic Pill, or Veganism’s Achilles Heel? Contact Us if you need further help.