Marco Borges - The Greenprint

The recommended daily amount of vitamin B 12for adults is 2.4 micrograms, and you can get ample amounts from certain plant-based foods. Tempeh and miso, for example, contain high levels of this nutrient because it is produced by bacteria during fermentation. You can also obtain B 12from nutritional yeast (a great condiment that tastes like Parmesan cheese), and some plant-based foods and cereals are fortified with it. Be careful that you get ample amounts of this nutrient, as a B 12deficiency can be serious and even lead to irreversible nerve damage. I personally like to take a daily B 12supplement, which ensures that I’m getting exactly what I need. In our Holy Name study, the researchers had everyone in the vegan group take a B 12supplement. The participants’ levels of this important nutrient stayed normal, and, in some cases, even increased.

OMEGA-3 FATTY ACIDS Although there is no official recommended daily allowance of omega-3 fatty acids, these fats play an important role in preventing chronic inflammation. They help form prostaglandins, a class of lipids that increase and decrease various functions relating to the inflammatory response, normal blood clotting and the relaxation of blood vessels. Dietary sources of omega-3 fatty acids include flaxseeds and flax oil, soya beans and soya bean oil, pumpkin seeds and pumpkin seed oil, tofu, walnuts and walnut oil, seaweed and edible marine algae.

VITAMIN D Vitamin D has been shown to reduce the risk of certain cancers and depression. It builds healthy bones and teeth, regulates insulin and supports lung function and cardiovascular health.

Vitamin D intake is recommended at 400 to 800 IUs a day, or 10 to 20 micrograms. If you get fifteen minutes of sunlight each day, your body can produce ample vitamin D. Eating mushrooms is another way to obtain this vital nutrient.

CALCIUM Dairy isn’t the only source of this bone-building mineral, so don’t fall for the rhetoric that vegans don’t get enough calcium. All it takes is some planning and knowledge about the plant sources of calcium and you can easily reach the recommended daily amount.

The recommended daily amount for calcium is 1,000 milligrams for adults and children aged four years and older. A salad of about 200 grams of kale, almonds, sunflower seeds and white beans topped with a tahini dressing can total up to 500 milligrams of calcium. A smoothie made with a cup of non-dairy milk (almond or other fortified nut milk), almond butter and spinach will net you another 500 milligrams – more than meeting your daily requirements. Mustard and turnip greens, broccoli, spring greens, bok choy and kale are also great calcium-rich foods. Consider, too, that while 250 millilitres of whole milk contains 288 milligrams of calcium, 35 grams of sesame seeds provides 580 milligrams of calcium – nearly double that of milk. Sesame seed butter (known as tahini) is high in calcium and can be a delicious, rich-tasting addition to salads, hummus, vegetable dishes and sandwiches.

PROTEIN All plant foods contain protein. As I mentioned earlier, beans and legumes (including peas and lentils) are very popular plant-based sources of protein; 175 grams of cooked beans has the same amount of protein as 50 grams of meat. Nuts and seeds are also full of protein.

ZINC This four-letter trace element protects against infections and helps the body repair wounds. It’s essential for growth and brain development in infants and children. The recommended daily amount for zinc is 15 milligrams for adults and children aged four and older. You can meet this daily requirement easily by eating plenty of whole grains, legumes and nuts.

PLANNING YOUR MEALS

How hard would it be to obtain all these nutrients? Well, the easiest way to find out (besides giving it a try) is to check out a typical day in the life of a plant-based eater. You’ll see just how easy it is to cut out animal products and still get the nutrients your body needs.

BREAKFAST:

A HEALTHY SMOOTHIE

While on the weekends you might want to whip up something a bit fancier, for busy mornings, there’s nothing better than a healthy, protein-packed, plant-based smoothie. Make your own with 250 millitres water (or non-dairy milk), a banana, frozen berries, greens, flax/chia/hemp seeds and a scoop of vegan protein powder. You’ll start the day with lots of nutrients and be ready to hit the ground running. Alternatively, you can move your smoothie to the afternoon to head off the munchies and have a healthy bowl of oatmeal with fruit for breakfast instead.

LUNCH:

SUPER SOUPS AND SALADS

You can switch between soups and salads at lunch, or do both! Remember to include hearty fillings in your salad – black beans, quinoa, nuts, seeds, and so forth – in addition to any greens to keep your stomach full. Alternatively, throw the same salad ingredients in a gluten-free tortilla, and you have a wrap! The options for soups are endless, but you’ll find that the best recipes have a good base, such as pureed sweet potato, cauliflower or broccoli.

SNACKS AND SIDES

What works for you as a snack depends on whether you like sweet or salty. If you try to stick to healthy options, you’ll notice you have more energy throughout the day. Snacks like fruits and veggies combined with nut or seed butters or hummus are terrific options.

DINNER:

THE MAIN EVENT

A plant-based lifestyle doesn’t mean giving up good food! Soups, stews, casseroles, pizzas, burgers – it’s all on the menu! A typical plant-based dinner would include a good source of protein, such as beans, legumes or lentils, but could also use quinoa, artichokes, nuts or seeds, spinach, and so forth. It’s easy to throw together a quick, healthy, plant-based meal of red kidney beans, quinoa and broccoli, and top it with a cashew cream sauce. Delicious!

YOUR GREENPRINT

by Following Law #2

A well-planned plant-based diet supplies your body with more fibre, folic acid, vitamins C and E, potassium, magnesium and many phytochemicals and contains less saturated fat than diets that contain animal products, as reported by a 2009 study in the American Journal of Clinical Nutrition .

LAW 3

EAT MORE, WEIGH LESS

I’ve been on a constant diet for the last two decades. I’ve lost a total of 358 kilos. By all accounts, I should be hanging from a charm bracelet.

– ERMA BOMBECK

FIGHTING FAT HAS BECOME A NATIONAL OBSESSION, but winning is often a lifelong battle, with major and minor victories along the way. Just ask rapper and songwriter Todd Gaither, who goes by the name Sauce Money. He is a veteran of the hip-hop industry, and for most of his life and career he was in a losing battle with his weight. At one point, he shot up to 227 kilos, which gave him painful and near-crippling stage 3 osteoporosis in his knees. He couldn’t stand for longer than three minutes at a time. He had self-image problems in a business that can often be cruel if someone is overweight or obese.