BACKGROUND

More and more people are choosingto reduce their use of animal

products, for a variety of reasons.Some are cutting down on animalfats to reduce risk of heart disease.Others are rejecting the cruelties offactory farming.Still others aretrying to livemore sustainablyby shifting to plantfoods, which require less landand water to produce.

Whatever the reason formoving to a more plant baseddiet, it is important tounderstand how to use plantfoods to promote good health. Makingthe right choices can reduce risk of heartdisease, cancer and depression withoutrestrictive diets, exotic foods or expensivesupplements. The key guidelines aresummarised below and explained in moredetail in later sections of this booklet.

GUIDELINES

Physical activity is vital for health,especially for building and maintainingstrong muscles and bones and avoidingbulging waistlines. Try to be active for atleast an hour a day, ideally including severaldifferent activities.

Choose foods thathelp you to maintaina healthy weight.High fibre, low

calorie density foodssuch as vegetables,

fruits and boiled orsprouted grains and legumeshelp to avoid unwanted

weight gain. Moreconcentrated foods such as

oils, nuts, avocados anddried fruit can help to avoid

unwanted weight loss.

Eatplenty ofbrightlycoloured fruit andvegetables,including greenleafy vegetables.

Eat a wide varietyof whole foods. Limit use ofprocessed foods,especially thosecontaining large amounts of salt, sugar orwhite flour. Avoid foods containinghydrogenated fat. Limit deep fried foods.

Introduction

1 2

Get at least three micrograms a day ofvitamin B12 from fortified foods orsupplements.

Choose your main high fat foodsfrom those containing mostlymonounsaturated fat, such as olive oil,rapeseed oil, avocados, cashews, hazelnuts,macadamias and almonds.

Include a good source of omega-3 fats,such as a heaped tablespoon of groundflaxseed or two tablespoons of rapeseed oilper day.

Ensure an adequate iodine intake, e.g.by adding small amounts of kelp to food(10 to 30 grams per year or two standardkelp tablets per week).

Get out in the sun without sunblock forat least 15 minutes on most days when

the sun is high in the sky. If this isnot possible for more than a few

months, take 10 to20 micrograms

of vitaminD2 per day.

Get at least500 mg of

calcium per dayfrom calcium rich foods,fortified foods orsupplements.

Limit salt intake byusing a low sodiumalternative at the tableand in cooking.

Use sprouting and bread making to makethe minerals in whole grains, beans andlentils more available.

Eat vitamin C rich foods such as cauliflower,peppers, green leafy vegetables, oranges orkiwi fruit with grains, legumes and otherseeds to improve mineral absorption.

Anyone eating a high raw diet shouldinclude plenty of vegetables and sproutedseeds to improve protein and mineralintake and sufficient high fat foods tomaintain a healthy weight.

Choose foods and recipes from around theworld to make your meals enjoyable as wellas healthy.

Following these recommendations willensure a healthy plant based diet.

If you choose to take a daily multivitaminto help ensure a good intake of nutrients,make sure it provides:

5 to 10 micrograms of vitamin B12;10 to 20 micrograms of vitamin D; 100 to 150 micrograms of iodine; 50 to 100 micrograms of selenium.

Half these amounts are appropriate forchildren under twelve years.

The rest of this booklet explains thereasons behind these

recommendations, with simplelow-cost ways to improve

your health plus answersto common questions

about vegetarianand vegan diets.

2

Healthy weight varies with height andbuild. Body mass index (weight in

kilograms divided twice by height inmetres) allows recommendations to bemade independently of height.

A BMI above 25 is considered to beoverweight and above 30 is considered tobe obese. Obesity from middle age reduceslife expectancy by almost a decade –comparable with smoking twenty cigarettesa day.

The chart below illustrates how BMI varieswith height and weight and highlights theWorld Health Organisation’s recommendedrange for adults of 18.5 to 25. Below 18.5is considered underweight.

In developed countries food is easily availableand often processed so as to be as appealingand as easy to consume as possible. Softdrinks are a good example: they are aseasily consumed as water, but stimulate thetaste buds and pack a heavy load of calories.Foods such as sweets, doughnuts, chips andsoft drinks allow us to pack in a large numberof calories quickly and easily, without fillingour stomachs and without allowing timefor the hunger signals to die down.

It is not surprising that more and more ofus are gaining weight that we don’t needand don’t want. But we can reverse thistrend by modifying our behaviour and dietso that our natural levels of hunger matchour needs.

MAINTAININGA HEALTHY WEIGHT

3 43

Not surprisingly, vegans in developedcountries are slimmer, with an average BMI2 units (about 6 kg) below their meat eatingcounterparts – a significant advantage in thebattle of the bulge. This markedly reducesthe risk of diabetes and high blood pressure.

Individuals on similar diets may have verydifferent BMIs, so diet needs to be adaptedto individual needs.

Physical activity iscentral to maintaininga healthy weight. Thisis best built intoactivities that we need orwant to do rather thanexercise for its own sake. Aim tobe active for at least an hour a day, ideallyincluding several different activities that youenjoy. Walking, running, cycling,swimming and weight training are all goodoptions and variety is the spice of life.

LOSING WEIGHT

If your body mass index is above 25 andyou are not exceptionally heavily built,

decrease the calorie density of your food byeating more fruit and vegetables high inwater and fibre. Restrict the accessibility ofcalorie dense foods by limiting the amountyou have available. Oranges, apples andsimilar fruits are good snacks.

Many foods are designed to be “moreish”:once you have some you want more. The best way to limit consumption ofsuch foods is by choice when out shoppingrather than by willpower at home.

In terms of diet, the key to avoidingunwanted weight gain is choosing foodsthat are low in calories and high in fibre –consistent with the characteristics of thewild plant foods that form the core of our

natural diet.

GAINING WEIGHT

Some people naturally tend tobe underweight, and beingunderweight is also unhealthy.Underweight individuals should

consume more calorie densefoods, make sure that food is

always readily accessible when theyfeel hungry, and set aside enough time

for eating. Nuts, bananas and dried fruitare good snacks. Physical activity shouldnot be avoided, however, as it has manyhealth benefits and builds muscle and bone.

SUMMARY

Keep active, make whole plant foods thecore of your diet, and adjust the caloriedensity of your diet to suit your constitution.

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Everyone shouldeat a wide

variety ofbrightlycoloured fruitand vegetables.These areexcellent sourcesof folate, vitamin C,carotenoids, and many otherprotective substances that contribute togood health. Many studies show reduceddeath rates as fruit and vegetable intakeincreases. Fruit and vegetables are alsoassociated with reduced risk of cancer,cardiovascular disease, dementia andblindness and make for an attractive andstimulating diet.

Yet most people do not eat enoughof these foods to maximise theirchances of good health into old age:at least a pound (450 grams) a dayfrom a variety of sources. Leafygreens, broccoli, peppers, tomatoes,oranges, carrots, sweet potatoes,beetroot, cherries, plums and berries areall among the many common foodswith much to commend them. Suchfoods are at the core of our natural dietand should be returned to the heart ofour modern diet.

Unfortunately, the less colourful vegetablesand fruits such as potatoes and bananas,while they are useful sources of potassium

and other nutrients, are not associatedwith all the benefits of their more brightlycoloured cousins. They therefore do notcount towards the recommended intake:chips (French fries), or even bakedpotatoes, are no substitute for orangesand greens.

Vitamin pills and nutrient extracts are avery poor substitute for the naturalcocktail of nutrients provided by brightlycoloured fruit and vegetables.

Green leafy vegetables and broccolihave special characteristics, inparticular high levels of vitaminK which may improve bone

health.

Carrots are an excellent,tasty and inexpensive sourceof vitamin A in the form ofbeta carotene, which is betterabsorbed if the carrots are

cooked or juiced. Pre-formedvitamin A (retinol) from animalproducts or supplements mayincrease the risk of osteoporosis.

Make brightly coloured fruitsand vegetables a major part of

your diet. Eat at least two pounds ofgreen leafy vegetables or broccoli and apound of carrots each week. Make yourmeals colourful and attractive and enjoythe benefits for your health.

THE HEALING

RAINBOW

5 6

PUTTING IT INTO

PRACTICEBREAKFASTS

Breakfasts are conventionally centredon either grains or fruit. To promote

good health, choose unrefined wholegrains, accompanied by a vitamin C richfood such as oranges or peppers toimprove mineral absorption.

If youusesoyamilk oryogurt,lookforvarietieswithaddedvitaminB12andcalcium

as this can be a convenient way of boostingyour intake. The calcium content of tofu isusually high but can vary (check labels).

Many breakfasts provide a convenientopportunity to include some groundflaxseed and boost intake of omega-3 fattyacids and soluble fibre. Flaxseed needs tobe ground as it has a strong outer shellwhich resists digestion if not broken.

Whole grains are richer in protein thanfruit, while fruit is richer in potassium andvitamin C. Some people prefer to eat justfruit for breakfast and this can be a veryeffective way of boosting fruit intake.Those following this pattern should includesome protein rich foods later in the day.

Even processed whole grain foods can behigh in salt. It is better to buy lower saltvarieties or make your own.

Suggestions

qA cup of oats and a heaped tablespoon

of ground flaxseed cooked with water

and served with fortified soya milk

and a chopped orange.

qFruit smoothie with two bananas, one

apple, one pear, one orange, a cup of

blueberries and a heaped tablespoon of

ground flaxseed.

qWholemeal toast with scrambled tofu,

fried mushrooms and chopped redpepper.

qMuesli (oats and other rolled grains,

hazelnuts, ground flaxseed, raisins,

chopped apple, orange and banana)

with soya yogurt.

qA variety of fresh fruit.

6

SNACKS

Well chosen snacks can be a useful and convenient way of increasing the variety ofwhole plant foods in your diet.

All fruits are good sources of potassium, and brightlycoloured fruits are generally rich in antioxidants. Manynuts and seeds are excellent sources of healthy fats. Ahandful of nuts (about 30 grams) per day mayincrease life expectancy by two years.

PUTTING IT INTO

PRACTICE

Suggestions

qFresh fruit: apples, apricots, avocados,

bananas, blackberries, blackcurrants,

blueberries, clementines, cloudberries,

cranberries, figs, grapes, kiwis,

mandarins, mangoes, oranges, pears,

raspberries, sharon fruit, strawberries,

tangerines, tomatoes.

qDried fruit: apricots, berries, currants,

dates, figs, raisins, sultanas.

qNuts and seeds: almonds, cashews,

hazelnuts, macadamias, peanuts,

pumpkin seeds, walnuts.

7 8

LUNCHES

Traditional Western lunches often includebread as the main source of energy.Wholemeal bread is vastly superior to whitebread as a source of nutrients.

Most commercial breads contain about 500mg sodium per 100 grams (2 mg per kcal)making it a high sodium food. Lower saltvarieties are preferable, particularly foranyone who is overweight or has a familyhistory of high blood pressure or stroke.

Making your own bread is easy with a breadmaking machine and you have completecontrol over the quality of the bread.

Replacing about 10% of the flour withground flaxseed makes bread a goodsource of omega-3 fats. Including atablespoon or two of cider or wine vinegarwill improve both shelf life and digestibility.Low sodium salt can reduce the sodiumcontent by two thirds.

Try using olive or rapeseed oil as analternative to margarine.

Suggestions

qSandwiches: Nut butters, bean or lentil pâtés,

humous and guacamole are nutritious and tasty

alternatives to margarine. Vegetable stews or

sauces left over from a previous meal make

convenient alternative fillings.

qSalads that include avocados, beans, nuts, rice or

potatoes can make a substantial meal. An oil and

vinegar dressing makes a good accompaniment.

qVegetable soups such as minestrone, carrot and

coriander, leek and potato or lentil and onion can

make a satisfying and nutritious lunch, especially

if served with wholemeal bread.

qSubstantial salads or soups provide a good

alternative to the more traditional sandwich.

8

MAIN MEALS

Dinner is traditionally the largestmeal of the day and may include

several courses. As conventional maincourses often centre on animal products,producing a main dish entirely fromplant foods may at first seem puzzlingand unfamiliar.

Meat and cheese substitutes are widelyavailable, including soya “mince”, veggieburgers,fishless fingers and “cheating ham”. Thesefoods can be useful in making the transition,but try to use mainly whole grains and freshvegetables for most of your main meals.

For nearly 2000 wholly plant based dishesfrom around the world, seewww.ivu.org/recipes. Or get one of themany recipe books available from theVegan Society.

PUTTING IT INTO

PRACTICE

Suggestions

qStarters: Soup, melon, avocado vinaigrette,

humous and other Mediterranean side dishes.

qMain courses: Pasta, curries and dhals,

chili non carne with soya mince, shepherdless

pie with lentils, the list is endless.

qDesserts: Fresh fruit, home made apple pie,

tofu “cheesecake” or one of the wide variety

of high quality non-dairy ice creams now

available. Again, keep the processed items

for special occasions and concentrate on

freshly prepared whole foods on a daily basis.

9 10

Most people will have heard that folate(folic acid) reduces the risk of birth

defects. Folate is also the main focus ofattempts to reduce blood levels of asubstance known as homocysteine. Highhomocysteine is associated with increasedrisk of birth defects, depression, dementiaand death.

Anyone eating a wide range of plant foods,particularly green vegetables, oranges andlegumes (beans, peas and lentils) will get agood supply of folate. Vegetarians andvegans have a higher average intake of thisvitamin than meat eaters.

However, healthfully low levels of homocysteinerequire good intakes of vitamin B12 as wellas folate. In meat eaters folate is normallythe weakest link in the chain, but in vegansand vegetarians B12 is more usually thelimiting nutrient.

All land animals get their vitamin B12 frombacteria. Most mammals obtain it first handthrough bacterial contamination of food or,in the case of multi-stomached animals suchas cows, from bacteria in their stomachs.Other mammals get their B12 second handfrom eating insects, either deliberately or asa natural accompaniment of plant foods, orfrom eating other animals.

In our modern overcrowded and sanitisedworld people do not usually get enoughvitamin B12 from bacterial and insect

contamination to avoid elevated homocysteine.In addition, older people often lose the abilityto absorb B12 from meat. Fortunately,vitamin B12 can be easily obtained fromparticular fermentation processes and usedin fortified foods or supplements.

The amount of B12 we need depends howfrequently we consume it. The humanbody is very efficient at absorbing the sortof small amounts we would have got fromnatural contamination, but much lessefficient at absorbing larger amounts.

We can ensure a good intake of vitaminB12 by getting either:3 micrograms over the course of the dayfrom fortified foods; or10 micrograms once a day from asupplement; or2000 micrograms once a week from asupplement.

Supplements should be chewed thoroughlyto promote good absorption.

VITAMIN B12 AND FOLATE:

PARTNERS IN HEALTH

10

11 12

FATS AND HEALTHMany people still view all high fat

foods as fattening and unhealthy.This is a serious mistake as fats come inmany varieties with very differentproperties.

Weight gain is encouragedby easily consumed foodsand drinks providing alot of calories. Some highfat foods such as doughnuts andchips fall into this category, as dofoods with large amounts of freesugars such as most soft drinks.

Other high fat foods such as nuts orsalad dressing do not lead toovereating and can be a very usefulpart of a healthy diet. Sugars whichoccur as a natural part of whole fruitalso cause no problem.

Fats help the absorption of importantnutrients. Polyunsaturated fats (bothomega-3 and omega-6) are essentialfor health. Omega-3 intake is oftenundesirably low in modern diets whileomega-6 intake is generally high.

Fish is often suggested as a goodsource of omega-3, but this isproblematic not only for ethical andenvironmental reasons but due tocontamination with poisonous chemicalssuch as mercury. Plant sources have similarbenefits and are to be preferred.

Both polyunsaturated fats andmonounsaturated fats promote a goodblood cholesterol profile while saturatedfats and hydrogenated/trans fats make itworse. Animal products are the mainsource of saturated fats in Western diets.

Guidelines

Cut back on unhealthy and fatteningfoods like doughnuts, biscuits, chips,crisps and other deep fried foods. Avoidmargarine containing hydrogenated fat.Limit use of saturated fats. The mainsource of saturated fats in the Westerndiet is animal fats, but palm oil and

coconut oil are also rich in saturatedfats.

Make moderate use of healthy sourcesof fat, particularly nuts (about 30grams a day). Choosing high fatfoods rich in monounsaturates avoids

excessive omega-6 intake. Forcooking, use oils high in

monounsaturates such as olive oilor rapeseed oil.

Include an adequate dailyamount of omega-3s such as:

one teaspoon of flaxseed oil orone heaped tablespoon (10 grams) ofground flaxseed or

two tablespoons of rapeseed oil orone tablespoon of

hempseed oil.

The foundation of good bone healthis plenty of physical activity to

stimulate the body to build and maintainstrong bones.

Folate, vitamin B12 and vitamin K all helpto maintain strong bones. Calcium, proteinand phosphorus are the building blocks ofbone. Vitamin D boosts absorption of calcium,while pre-formed vitamin A (retinol) blocksthis boost. Excessive protein intake mayincrease losses of calcium from the body.Salt increases calcium loss, but potassiumfrom fruits, vegetables and legumes decreasessuch losses.

Calcium requirements therefore dependstrongly on the rest of the diet, but everyoneshould consume at least 500 milligrams aday from calcium rich foods or supplements.

Eating a variety of whole plant foods ensuresan adequate but not excessive proteinintake along with other beneficial nutrients.

Fruit, vegetables and legumes are especiallyrich in potassium. Salt (sodium) has theopposite effect to potassium, so it can bebeneficial to reduce sodium intake.

Maintain an adequate store of vitamin D(see page 14) and get a good intake ofvitamin K from at least 100 grams per dayof green leafy vegetables or broccoli.Postmenopausal women get special benefitfrom these foods.

Get your vitamin A from plant carotenoidsin brightly coloured fruits and vegetables,not from retinol or supplements.

12

PROTECTINGYOUR BONES

Milligrams of calcium per 100 grams

Kale or spring greens 150

Broccoli or cabbage 50

Oranges 40

Fortified plant milks Typically

120

Tofu Typically300

Food

13 14

PROTEIN

Many common plantfoods, such as oatsand potatoes, could

meet all our protein needsat any stage of life, even if they were theonly food eaten. Beans, lentils and greenleafy vegetables provide much more thanwe need and can compensate for relativelylow amounts in fruits and in some grains,particularly rice. Elderly people or slimmerswith limited calorie intake should includemoderate amounts of beans (including soyaproducts), peas and lentils.

IODINE

Sufficient iodine is important for mentaldevelopment in babies and for goodmetabolism throughout life.

Iodine deficiency has been a major problemthroughout the world. Levels of iodine in thesoil, particularly in areas far from the coast,are often too low to provide adequate levelsin plant foods. Adults need to get between150 and 500 micrograms (mcg) of iodine aday, with about half this being suitable forchildren.

Excessive iodine intakes can harm some people.

Some countries add iodine to salt whileothers, including the UK, rely on addingiodine to cattle feed to raise levels of iodine

in dairy products. As dairy products comewith unwanted saturated fat, and as saltraises blood pressure, neither is ideal forhealth.

Seaweeds can be a goodsource of iodine,though it may bedifficult to ensure anadequate but not

excessive intake.

A good iodine intake can be ensured byeither 15 to 30 grams of kelp (kombu) overthe year, taken in small amounts at leastonce a week, or two kelp tablets a week,each with a declared content of at least150 micrograms of iodine (actual content isoften higher), or a daily supplementcontaining 100 to 150 micrograms ofiodine.

SELENIUM

Selenium plays an important role in manyprocesses in the body and also acts as anantioxidant. Like iodine, the seleniumcontent of plants varies greatly with thelevel in the soil.

Selenium intakes in the UK are marginal inmeat eaters and just slightly lower invegetarians and vegans.

Like iodine, excessive amounts can beharmful.

WHERE DO YOU GET YOUR....?

14

Brazil nuts are the richestplant source ofselenium - just ten perweek provide asuitable amount.

A daily supplementcontaining 50 to 100 micrograms ofselenium would also be suitable.

IRON AND ZINC

Whole plant foods generallyprovide plenty of iron, though itis important to eat them with

vitamin C rich foods such asoranges, peppers, greenleafy vegetables, broccoliand cauliflower to boostabsorption of the iron.

Whole plants are alsorich in zinc. Absorption of bothiron and zinc from grains isboosted by making bread.Sprouting grains, beansand lentils also improvesmineral availability as well asproviding a tasty addition to salads.

VITAMIN D

When the sun is high in the sky (when yourshadow is not much longer than you), theaction of sunlight on the skin providesplenty of vitamin D and there is no need toget it from food.

For a light skinned person just 15 minutesexposure of hands and face (withoutsunblock) is sufficient to meet the basicrequirement. People with very dark skin mayrequire up to an hour. Longer exposureprovides little benefit but increases the riskof sunburn and skin cancer. The mosteffective way to increase vitamin D productionis to expose more skin.

Exposure to sun can be particularly usefulin the last few weeks when exposure tohigh sun is practicable (September/Octoberin the UK). After this we rely on dietaryintake and accumulated stores until sunexposure is again sufficient. Good storescan provide adequate vitamin D for at leasta few months.

Dietary intake of vitamin D is generally notenough in itself to maintain good levels. If the winter is long or exposure to sun hasbeen limited, a supplement of 10 to 20micrograms of vitamin D per day can beuseful.

The Vegan Society’s VEG 1supplement is a convenient sourceof vitamin B12, vitamin D, iodineand selenium at a very low cost:£4.99 for three months adultsupply or six months for a child

under twelve.

Other nutrients are generally well suppliedfrom a varied intake of unrefined plant foods.

U GET YOUR....?

For a detailed appraisal of theevidence for healthy plantcentred eating, see PlantBased Nutrition and Healthby Stephen Walsh (£7.95).

For information on healthyeating for young childrensee Raising your VeganInfant - with Confidenceby Sandra Hood (£9.99)

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