Eat & Thrive: Balance

What does a balanced vegan meal look like?

Balancing a vegan meal is pretty simple.

Rule of Thumb: Aim for 1/2 your plate to be made up of veggies, 1/4 beans and 1/4 whole grains.

If it's pizza you want, make your crust of a whole grain and pile on the veggies and top with tofu, tempeh or beans. Also, make sure you're not eating the same thing for every meal. Variety is key.

FAQ'S

1) But where do you get your protein? Ah, the famous question posed at vegetarians and vegans alike. Tofu, beans and quinoa are my main sources of protein, but protein is also in veggies and I eat all sorts :)

2) What about your calcium? Kale, spinach, collard greens, broccoli and tofu are regular foods in my diet and they are PACKED with calcium.

3) Iron? Leafy greens, BEANS, whole grains, nuts & seeds...

4) What about Omega-3's? You can't eat fish. (eh hem, I can eat fish -- I choose not to). Chia, hemp and flax seeds are loaded with Omega-3's as are walnuts. I top mighty Omega-3's on my oatmeal, salads or blend them up in my morning smoothie.

**A Word on Calcium:

> Vitamin D accelerates the absorption of calcium.

> High consumption of potassium reduces the urinary excretion of calcium.

> High intakes of caffeine, sodium and protein can increase the urinary excretion of calcium.

WHFoods

**A Word on B-12: Don't forget to take a B-12 supplement! B-12 is not made by animals, but the BACTERIA that animals consume. Plants only contain B-12 when they are contaminated by microorganisms. So be sure to take your supplement, because a B-12 deficiency can lead to anemia and irreversible nerve damage.

The Vegetarian Resource Group

Eat Up!