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Healthy Vegan Living

Veganism, often seen as the natural extension of or progression from vegetarianism, can provide numerous benefits to animal ecosystems, the environment, and our own health, through healthy dietary and lifestyle changes.

According to the American Dietetic Association, both vegetarian and vegan diets can offer a number of nutrition and health benefits.  Among these benefits are lower levels of saturated fat, cholesterol, increased dietary fiber and nutrients such as folate, antioxidants and vitamins.  Vegetarianism and Veganism have also been reported to be associated with lower body mass indices (BMI) than non-vegetarians as well as decreased health risks for cardiovascular disease, diabetes and even some forms of cancer.

Since animal foods such as meat, dairy, and eggs are high in saturated fats and cholesterol they tend to have a more stressful effect on our bodies than plant foods, causing hypertension and other health issues.  The most powerful cholesterol-lowing agents are soluble fiber, unsaturated fats, and phytochemicals, all of which are found almost exclusively from plants.

While there are rumors of dietary deficiencies resulting from vegan diets, it is one-hundred percent possible to receive all of the necessary nutrients, vitamins and minerals from a vegan diet, with proper supplementation from vitamins and minerals.

Vegan options that include whole grains, vegetables, fruits, and beans, are low in fat, contain no cholesterol, and are rich in fiber and nutrients.  These healthy sources are nutritionally dense foods that help promote proper growth and development.  In terms of protein, vegans can get all the protein they need from legumes such as beans, tofu and peanuts, as well as other sources as grains including rice, corn, whole wheat breads and pastas.  Foods such as broccoli, kale, collard greens, tofu, fortified juices and non-dairy milks as soy, almond or rice milk, are all important sources for calcium to maintain proper bone health. When immunity and circulation are concerned, iron from chickpeas, spinach, pinto beans, and soy products will satiate our body’s need.  Vitamins such as B12 can be obtained from fortified foods or dietary supplements.

When exercise is concerned, the vegan diet can supply all the necessary components for fueling our bodies, but extra attention should be paid towards eating prior to a workouts in order to provide the body the with proper fuel and hydration it demands during and after high intensity activities. The key is to choose foods that will prevent hunger, provide additional carbohydrates as energy and minimize possible digestive complications.  Since vegan diets can easily turn into low-calorie diets, its important to eat the proper portion sizes, which can be larger than normal due to the high amount of vegetables and plant foods.  This will help to provide you with the energy needed to rebuild your muscles and promote healthy body conditioning.

Here are a few suggestions healthy serving sizes when trying to maintain a healthy vegan diet from the Vegan Society.

- 2-4 servings of vegetables, plus 2 to 3 servings of vegetables from the ‘green leafy’

sub-group

- 6- 10 servings of bread, pasta, rice and fortified cereals

- 2- 3 servings of beans, pulses and protein foods

- 1- 2 servings of nuts and seeds

- 2- 3 teaspoons of oils and fats

- 1- 2 servings of fruit, plus 1- 2 servings from the dried fruits sub-group

- 3 servings from the fortified non-dairy sub-group (such as soya milk)

- 8 glasses of water daily (more if very active)

In addition to this, adults should try to eat:

- Vitamin B12 – 2.4 micrograms daily

- Vitamin D – 5 micrograms daily

- Calcium – 600 milligrams daily

Guide: Eating Healthy Food at the Airport

Here’s an extensive list on how to eat healthy while traveling at airports. This guide will give you meal options to help you avoid weight gain and keep you on track with some healthy eating habits. Lucas James has put this list together for all those busy jet setters who are in and out airports on a monthly basis. Lucas James is celebrity personal trainer headquartered in Scottsdale, AZ.

Starbucks
Perfect Oatmeal
Mix your oats with preportioned packets of brown sugar (50 calories), dried fruit (100 calories), or nuts (100 calories).
140 calories 3 g fat

Au Bon Pain
Apple Croissant
This sweet pastry has half the calories of an apple strudel—and delivers 70 percent of your daily vitamin C needs.
280 calories 11 g fat

Dunkin’ Donuts
Egg White and Turkey Sausage Flatbread
With 19 grams of protein, this hearty sandwich will keep you satisfied for hours.
280 calories 6 g fat

Panda Express
Mixed Veggies and Steamed Rice
This stir-fry contains two vegetable servings—and no MSG or trans fat.
390 calories 0.5 g fat (with 1?2 a serving of rice)

McDonald’s
Hamburger
Instead of fries, opt for a side salad with lowfat balsamic vinaigrette (60 calories, 3 g fat).
250 calories 9 g fat

Baja Fresh
Ensalada with Charbroiled Chicken
Top this high-protein salad with fresh salsa verde and you’ll tack on just 15 extra calories.
310 calories 7 g fat

Pizza Hut Express
Personal Pan Cheese Pizza
To keep calories in check, take half the pie to go—or toss it if you’ll be tempted to eat it minutes later.
295 calories 12 g fat for 1?2 a pizza

Champions Sports Bar & Restaurant
Sesame Seared Tuna Salad
Yellowfin tuna tossed with an orange, ginger, and mustard dressing has gourmet appeal.
372 calories 18 g fat

KFC
Honey BBQ KFC Snacker
Order a side of steamed string beans (25 calories) with this sweet-spicy chicken sandwich.
210 calories 3 g fat

Snacks

Hudson News
Special K Chocolate Peanut Protein Snack Bar
Unlike candy, this chocolatey treat contains fiber and 4 grams of protein.
110 calories 3.5 g fat

Hudson News
Snak Club Tropical Mix Dried Fruit
Satisfy that midday sugar craving with this fruit-and-nut combo.
120 calories 5 g fat per 1?3 bag

Hudson News
Wheat Thins
These crackers have 40 percent less fat than chips and are made with whole grains.
140 calories 6 g fat for 16 crackers

McDonald’s Premium Bacon Ranch Salad with Grilled Chicken
McDonald’s offers a number of decent salads that can be ordered with or without meat. The premium bacon ranch salad with grilled chicken has just 260 calories (without dressing) with 33 grams of protein and 50 percent of your daily value of vitamin C. But watch out — the chicken strips step up the salt in your meal with 710 milligrams of sodium. If you’re watching your salt, order the salad sans chicken. Douse your salad with the low-fat balsamic vinaigrette dressing, which adds only 40 calories.

Au Bon Pain Garden Vegetable Soup
Filled with cabbage, broccoli, zucchini and green bell pepper a medium-size serving of this vegetarian soup has just 80 calories plus 3 grams of protein and 3 grams of fiber. Like most restaurant soups this dish is high in salt (with 1,070 milligrams of sodium). Order a size small if you want to curb your salt intake.

Starbucks Multigrain Bagel
Starbucks’ menus vary based on location, but you’re likely to find this quick and convenient snack at most stores. The coffee chain’s fat-free multigrain bagel has just 320 calories per serving, 12 grams of protein and 4 grams of fiber. And with just 220 milligrams of sodium, it’s a lower-salt airport option. (These numbers are for a bagel without cream cheese.)

Starbucks Perfect Oatmeal
This food is quite possibly one of the healthiest options in your airport. It has 140 calories with 5 grams of protein, 105 milligrams of sodium and just 2.5 grams of fat. Plus, there’s vitamin A, calcium and iron in this oatmeal — and the ingredient list is comfortingly short and easy to pronounce. Jazz up your oatmeal with extra toppings like dried fruit (100 calories) or nuts (100 calories).

Dunkin’ Donuts Egg White Veggie Flatbread
Thank you, Dunkin’ Donuts for giving us something tasty to snack on other than sugary fried balls of carbohydrates. Dunkin’s egg white veggie flatbread has just 290 calories plus 11 grams of protein and 3 grams of fiber. Real veggies like bell peppers, potatoes and onions add vitamin A and vitamin C. Keep in mind that there are 9 grams of fat and 680 milligrams of sodium in this sandwich.