Nutrition

Nutrient Breakdown

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Okay so someone on twitter was a little worried about their DRI and asked me to make a little guide and its really simple but I think it works, here it is 🌸

Four key nutrients:

• Fat & Saturated Fat: 20-30% of daily calorie intake:

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A list of high fat vegan foods

• Sugar:

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• Sodium

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Additional Nutrients:

•Protein:

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+ Vegetarian complete protein

• Carbohydrates/Fibre:

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Vitamins & Minerals*

Take a look at Vitamins and Minerals 101 and replace anything non vegan with one of the sources in the vegan-invader masterpost I sampled here!

High Fat Vegan Foods

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Fresh avocado

High Fat Plant Foods and Oils Tables

Note: The numbers in the following tables are rounded. The n-6:n-3 (omega-6 to omega-3) ratio is calculated using the non-rounded numbers.

Calculations are based on the USDA Nutrient Database unless otherwise noted.

Table 1. High Fat Plant Foods
Food Amount SFA
(% cal)
MUFA
(%cal)
PUFA
(%cal)
n-6 (LA)b
(g)
n-3 (ALA)b
(g)
n-6:n-3 Vit E
(mg)a
Avocado
(cubed)
1 C 17 69 14 2.8 0.2 16.6 2.0
Almonds
(dry-roasted; 22 kernels)
1 oz 8 67 25 3.6 0.0 7.5
Brazil nuts
(dried; 6-8 kernels)
1 oz 26 36 38 6.7 0.0 2.2
Cashews
(dry-roasted)
1 oz 21 62 18 2.2 0.0 0.2
Chia seeds
(dried)
1 oz 11 7 82 1.6 5.06 0.33 NA
Flaxseeds
(ground)
1 T 9 19 72 .4 1.6 0.26 0.0
Hazelnuts / Filberts
(dry-roasted)
1 oz 8 78 14 2.4 0.0 4.4
Macadamias
(dry-roasted, 10-12 kernels)
1 oz 16 82 2 0.4 0.1 6.6 0.2
Olive
(large)
5 14 77 9 0.2 0.0 12.3 0.7
Peanuts
(dry-roasted)
1 oz 15 52 33 4.4 0.0 2.2
Pecans
(dry-roasted)
1 oz 9 62 29 5.6 0.3 19.7 1.1
Pistachios
(47 kernels
1 oz 13 55 32 3.9 0.1 52.2 1.2
Soybeans
(boiled)
.25 C 16 24 61 1.9 0.3 7.5 0.8
Soybeans
(dry-roasted)
.25 C 16 24 61 4.6 0.6 7.5 NA
Sunflower seeds
(dry-roasted)
1 oz 11 20 69 9.3 0.0 14.3
Tempeh
(cooked)
100 g 35 38 27 2.5 0.1 21.0 NA
Tofu
(raw, firm, prepared w/Ca sulfate)
.5 C 16 24 61 5.5 0.7 7.5 NA
Walnuts
(black)
1 oz 7 24 70 9.5 0.9 10.1 0.7
Walnuts
(English)
1 oz 10 14 76 10.8 2.6 4.2 0.8
SFA – saturated fat | MUFA – monounsaturated fat | PUFA – polyunsaturated fat | n-6 – omega-6 | n-3 – omega-3 | T – tablespoon | C – cup
aRDA for vitamin E is 15 mg for adults
bALA and LA amounts are estimated from the USDA’s database categories 18:3 and 18:2 “undifferentiated”, most of which is ALA and LA.

(Source: Veganhealth.org)

Pick Your Poison

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This may make it easier for me to quickly and easily find posts or advice to help myself or others educate people who want to go vegan.

“I’m anemic.”

“Vegans don’t get b12”

“I’m allergic to nuts/soy”

“I have an eating disorder”

“I’m diabetic (type one) (type two)

“Veganism is too expensive”

How will I get my protein?

Then there are arguments like: “Lions eat meat, we were built to eat meat!” Which are easily debunked

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“If no one eats animals, they’ll take over and overpopulate!” Well actually the only reason why their are so many livestock animals is because we mass breed them to be able to meat the demand of about 500+ animals a year for probably 6 billion people in the world. If we stopped breeding them  we’d have less animals.

“What about plants? No one cares about plants?” Well it takes about 16x the vegetation to produce one pound of flesh than for me to just eat it myself:

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“Meat is good for you” not really and you can read more about it on the ‘About’ page:

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“Farmers would lose jobs!” Farmers wouldn’t lose jobs, farmers would switch jobs. In any case, jobs in factory farms are dangerous, diseased, and often underpaid. It’s also usually poor people of colour who has to do them.