Reddit reviews Vegan for Life: Everything You Need to Know to Be Healthy and Fit on a Plant-Based Diet
We found 40 Reddit comments about Vegan for Life: Everything You Need to Know to Be Healthy and Fit on a Plant-Based Diet. Here are the top ones, ranked by their Reddit score.
Da Capo Lifelong Books
Yes!!!! Like the other post says - unless you're an athlete protein isn't really a concern, assuming you eat a fairly balanced, healthy diet. If you are an athlete I can't recommend this book enough. Actually, all of his books are great.
I went vegan over 4 years ago and have never felt better or been healthier in my life! Plus it's nice to know that I'm doing my part to help animals and the planet. Here's a list of some other books/resources that have helped me immensely along the way, for anyone else who might be considering the transition:
Vegan for Life: Everything You Need to Know to Be Healthy and Fit on a Plant-Based Diet
How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease
Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss
The Forks Over Knives Plan: How to Transition to the Life-Saving, Whole-Food, Plant-Based Diet
Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure
Oh She Glows (Food Blog)
Keepin' It Kind (Food Blog)
It takes work and is difficult at first, like most things in life that are worthwhile, but I promise you that it is very, very rewarding once you understand that you have made the commitment to live in a healthy and kind way. :)
Congrats on considering going vegan!! I've been vegan for almost 2 years. In terms of energy and strength, I feel just about the same as I always have. I don't feel as sleepy after meals, but that's likely because I started eating healthier in general. I avoid processed carbs and overly sugared things, which makes me feel more energetic. My digestive system is also happier. I had heartburn and constipation problems (TMI, I know), which have entirely disappeared, likely from increased fiber intake and from cutting dairy.
I feel entirely healthy, but I don't think veganism is a miracle cure or magically superior diet. It's just like any other diet: it has the potential to be healthy and provide you with all essential nutrients as long as it is well-planned and doesn't involve too many processed foods.
Make sure you supplement B12! I recommend an actual vitamin supplement. Don't rely on B12 fortified milks and foods, I think they've been shown to be unreliable.
I highly recommend checking out Jack Norris' website for any questions you have regarding nutrition on a vegan diet. I also recommend the book Vegan for Life. It's a quick, comprehensive introduction to meeting your nutritional needs on a vegan diet. Overall, I don't think it's complicated to plan a healthy vegan diet. But I learned a lot about nutrition in general from the book, and I'm better at getting various nutrients now than when I ate an unplanned omnivorous diet.
As for protein options, my two favorites are lentils and tempeh. I have no problem meeting my daily protein requirements, but I don't target the suggested macros on this subreddit (mostly out of laziness). I haven't had any problems building or maintaining muscle. Here's one of my fave lentil recipes and one of my favorite tempeh recipes for inspiration! Any recipe by Isa Chandra Moskowitz is just delicious. I love the tempeh sausage crumbles served with marinara sauce over spaghetti squash. Yum!
I read /r/vegan a lot, and many new vegans report feeling weak or hungry when they switch. It's almost always because their initial diets are heavy on vegetables, but low on sources of carbs and fat. Fat in particular can easily slip out of a vegan diet, once meat and dairy are cut. Make sure you include nuts and other healthy fats, such as avocado. Don't shy away from oils entirely.
Finally, to make sure you're satisfied on a vegan diet, include umami-rich foods! I really believe that people who become vegan only to succumb to "cravings" for meat and cheese are lacking umami in their dishes. Here's an article that explains umami from another great vegan nutrition blog. And here's a list of ways to add umami to vegan dishes.
Okay...I'll stop writing my novel now! Good luck with your transition, I hope it works out for you :)
Honestly, it's a boring, bland diet that will probably make you want to eat animal flesh. You need to add some variety in there. There's a whole world of vegetables and fruits you haven't tried yet. How about some stir fried bok choy and chinese eggplant with mapo tofu and brown rice? Have you tried boniato, yuca, malanga lila, yautia, daikon, beets, parsnips, celery root, jicama, jackfruit, gai choy, yu choy, mung bean sprouts, soy bean sprouts, alfalfa sprouts, broccoli sprouts, pea shoots, culantro, cilantro, kale, collards, swiss chard, callaloo, green lentils, black lentils, red lentils, brown lentils, black beans, kidney beans, soy beans, azuki beans, cranberry beans, pink beans, gandules, alubias, chickpeas, kala chana, black eyed peas, seitan, tofu, tempeh?
Woah, that was exhausting! My point being, eating oatmeal with an apple or banana, a spinach and iceberg salad, and potatoes with steamed carrots and peas every single day will make you hate yourself after a couple weeks. Pick up a cookbook from the library or visit the hundreds of vegan recipes blogs and make something new!
Another thing, with very few grains and virtually no source of dense protein, you'll likely be lacking quite a few nutrients if you can sustain this diet long-term. If you aren't taking a multivitamin or consuming fortified nondairy milks you'll be getting no B12, few other b vitamins, D, C, etc. A good rule is everything you eat should be colorful. Different colored veggies usually have different nutrients.
Oh, and you should read Vegan for Life.
Just fyi for all vegans, especially those not taking B12 supplements or fortified foods:
It's the position of most "nutrition professionals" that vegans should take B12 supplements or B12-fortified foods.
When it comes to supplements, a chewable or sublingual tablet (as some people have been shown to not absorb B12 from non-chewable, non-sublingual tablets properly) of cyanocobalamin.
If you are consuming B12-fortified foods then it's recommended that take two servings of 1.5 to 2.5 micrograms of B12 each.
Not consuming enough B12 can increase the risk of heart disease, can cause anemia, and can cause neurological damage! If you become sick due to malnutrition it will only hurt veganism - people will be quick to say, "You see veganism doesn't work". So if you care about veganism as a cause, as well as your own health (!), I strongly recommend you pick up a vegan nutrition book and become (lightly) educated on the subject.
I strongly recommend reading a vegan nutrition book. Here's a free video from Dr Michael Greger (it starts out grim, but then tells you what to do in order to avoid becoming sick).
I highly recommend grabbing a copy of Vegan for Life from your local library.
It's a thorough and clear guide to a nutritionally sound vegan diet backed by equally sound science.
EDIT: You might also want to visit /r/PlantBasedDiet/ as that subreddit focused on a plant-based diet for health reasons, whereas veganism implies an ethical basis for your decision. On /r/PlantBasedDiet/ you are more likely to find other folks whose focus is exclusively on the health effects and they might have info that's more relevant to you if that is your focus as well. (I don't want to discourage your posting here, just suggest you might also find information that is helpful to you there!)
I really strongly recommend reading Vegan for Life by Jack Norris and Ginny Messina. They're both registered dietitians and take nutrition seriously.
This book will answer the questions you posted and more. You're much better off getting nutrition advice from professionals than from a bunch of random people on Reddit (except for me ;).
For mock meat, I really like Gardein products. Their beefless tips are great for stir fries, the chicken breasts work great for all sorts of cooking, and they have a several different breaded nuggets/strips that are really good.
Vegan For Life by Messina and Norris
It's actually really easy. Beans + rice or beans + corn and you have a complete protein. I eat tacos, burritos, Thai, Indian (vegan curry), black bean burgers, and stir fry all the time. I thought all vegans were hungry skellies too before I gave it a shot, and it turns out it's really cheap and easy. It is only ever difficult to eat vegan at restaurants because everything seems to have milk or cheese, but I am doing the best I can and don't sweat the small stuff. My BF eats meat but these days at home he doesn't bother because he loves my cooking.
Edit: If anybody is interested in the nutrition of a plant-based diet or would like to try some delicious recipes, I would highly recommend
I want to point out that the last two really push the message that 'FOOD CURES ALL' and that is a bit of an extreme message imo. A good diet certainly leads to good health, but modern medicine exists for a reason.
If you are looking for info on how to eat healthy as a vegan I recommend starting with the position paper of the American Dietetic Association.
If you are specifically looking for a book I recommend Vegan for Life by dietitians Jack Norris and Ginny Messina. They both have blogs as well:
Jack Norris RD
The Vegan RD
Congratulations! My wife is 7 weeks pregnant (woohoo!) so we are in the same boat, and we have tried to do our homework, well beforehand, and making sure we're doing well right now too.
Here is a great book for vegan pregnancies and infants http://www.amazon.com/Vegan-Life-Everything-Healthy-Plant-Based/dp/0738214930
But really, there isn't much to it, and you can learn from online free resources
https://www.drmcdougall.com/misc/2011nl/jan/pregnancy.pdf
The healthiest way to eat for you and your baby is to eat a whole food plant based diet with a variety of whole grains, sweet potatoes, beans, vegetables, and fruits. It doesn't change when you are pregnant. But to many people, it's the one time they want to make absolutely sure they're doing it right :)
Keep in mind, a lot of women just eat whatever they can keep down during the first trimester. The body stores a ton of nutrients, and if you're feeling sick and can only eat a few things, just eat those things and trust that your body can provide other essentials like every other pregnant woman who can't stomach much. Eat well when you can, and if you are not able to consume everything every day, don't sweat it. My wife finds that she feels best when she eats small amounts throughout the day. Her morning sickness is kept down best that way.
Supplements: I do not suggest a mutli-vitamin. It's not the worst thing in the world, but it will have positives and negatives. Vitamins are concentrated isolated substances that in general overload receptors in the body and are not well-handled out of the context of real food. There are a few exceptions to take though: Take B12 (about 2500 mcg once per week) and iodine (150 mcg/day). And vitamin D (2000 IU daily) if you are not getting regular sun and live below 30 degrees latitude in the winter.
Despite what the whole world tells you, Folic acid is not a good substitute for actual folate in humans. Eat beans and leafy greens, which are great sources of actual folate. http://nutritionfacts.org/video/can-folic-acid-be-harmful/
Other than that, just eat a variety of whole foods, with lots of whole grains, beans, sweet potatoes and potatoes, and as much of vegetables and fruit as you can. That is the best thing you can do for your growing baby.
Also, keep your omega-6 to omega-3 ratio down by not consuming a lot of nuts, and If I were you I would totally avoid oils. Ground up flax is a great source of omega-3 if you aren't eating a lot of vegetables, fruits, and beans. (you can absolutely get all you need from those) https://www.youtube.com/watch?v=g4TNhU3HR3o&index=1&list=PLchGiszWnMPjdtf47Bs4XIeE7gQptbX0q. If you still want to eat a lot of nuts and oil, you will need to bypass trying to get that ratio right (because no amount of flax will fix eating that much oil etc), take a DHA/EPA supplement http://nutritionfacts.org/video/algae-based-dha-vs-flax-2/
Honestly, as long as you're not being stupid (i.e. not eating bread and cheese and nothing else), you're probably going to be fine to go vegetarian or vegan without professional support. Most people do, and millions of people in e.g. India are life-long vegetarians with no ill effects. Getting blood tests done after a year or so would be a great way to check you're doing okay.
I have this book and it's very good: https://www.amazon.com/Vegan-Life-Everything-Healthy-Plant-Based/dp/0738214930 - it has a sample eating plan and tranisition guides. It's written by two vegan dietitians who clearly know their stuff.
Otherwise, something like the Australian Guide to Healthy Eating's recommendations of the number of serves of different foods to aim for is a good way to check your diet is balanced: https://www.eatforhealth.gov.au/node/add/calculator-servings
But as everyone is saying, if you are keen on seeing a professional for whatever reason, make sure it's a dietitian - anyone can call themselves a nutritionist regardless of their qualifications.
I really like Vegan for Life. It has lots of up-to-date nutritional information, and no pseudoscience. If you want a great general cookbook, I love How to Cook Everything Vegetarian by Mark Bittman. It's just a great starter cookbook with lots of info on prep, etc.
http://www.amazon.com/Vegan-Life-Everything-Healthy-Plant-Based/dp/0738214930/ref=sr_1_1?ie=UTF8&qid=1375206907&sr=8-1&keywords=vegan+for+life
Vegan for Life by Jack Norris and Virginia Messina, two of the best vegan nutritionists out there. Every potential or actual vegan should read it.
For B12, I pop one of these every few days. I've never heard of it being affected by alcohol/marijuana use. It might also do you some good to also take a vegan vitamin D supplement, since most people are deficient anyways.
The nausea is not likely to be related to any specific nutrient deficiencies (a B12 deficiency usually takes years to manifest in any noticeable symptoms), but it is very possible that since you're probably eating different foods now than you did as an omni your stomach hasn't quite adjusted yet.
I'd highly recommend this book as a guide for healthy long term vegan nutrition. It's full of reliable science and teaches you how to be healthy as a vegan as opposed to some resources that try to convince people that a vegan diet is a silver bullet for anything and everything.
At this point, your blood results will be more likely to reflect your previous diet than they are your new vegan diet, so anything you see next Tuesday don't go 'OMG veganism is making me anemic/deficient/etc' based on those results. Also if you do have any deficiencies there are vegan solutions for all of them, so feel free to come on back and ask for more advice :]
I worry about what it is going to be like being pregnant and vegan all the time, since I figure it's going to happen sooner than I think! So, I tend to remember some of the resources that I come across.
Disclaimer: I am not a nutritionist, doctor, or medical professional, so these are suggestions for further resources, not scholarly advice.
When you say your diet is "pretty simple," does that mean simple as in a lot of "whole" foods where most of the preparation is done at home? If this is the case, eating a varied, calorically-sufficient diet will do a lot of good--that "well-planned" diet thing. Of course, processed isn't necessarily a bad thing--remember that basics like fortified nondairy milk, tofu, and even seitan are "processed." However, each of these can still be healthy (especially because baked tofu, rice, and veggies is easy and healthy for those nights you/your wife won't want to cook).
As far as supplements, B12 is of course the big one. For a complete look at general vegan nutrition, and some discussion both of vegan pregnancy/raising vegan kids, take a look at Vegan for Life, which is an accessible but science-based look at how to manage macro and micronutrient consumption while being vegan (including a look at supplements.)
You may want to take omega-3, but consult your doctor; I think research is pretty clear these days that they're good for you, but YMMV, especially during pregnancy. Ovega-3 has both DHA and EPA from algae sources; the conversion rate of ALA omega-3s, found in plants, is pretty low and not well understood, so flaxseed oil (while great) is probably not going to suffice.
Colleen Patrick Goudreau discusses supplementation and makes some suggestions for resources.
Pocket reference! The Vegan Guide to Pregnancy is pretty well-reviewed, from what I know, and I hear it recommended. Also, poking around Amazon from there will help you find some additional references. Probably worth it to have a few books on hand, as well as the internet.
Other thoughts:
Good luck, and congratulations!
I'm currently reading Vegan for Life after having seen many people recommend it on other pages. It's a really good and interesting book about health and nutrition. They bring up rumours studies too and discuss them from a very scientific viewpoint.
If you're consuming adequate amounts of calcium-rich veggies and/or fortified foods (like soy or almond milk), calcium should be fine.
Flax should more than provide your ALA. From my understanding, some studies have shown that dietary or supplemental DHA is beneficial, but the science isn't totally settled. I don't believe it's considered an essential nutrient. And our bodies so convert some omega 3 acids into DHA. But supplements are fairly cheap. I take one sometimes, maybe once a week, just for the hell of it.
Vegan for Life is a great book with lots of good info on all aspects of vegan nutrition that is based on peer-reviewed science with complete citations. Highly recommend this book.
I definitely recommend Vegan for Life and VeganHealth.org.
Page 174 of Vegan for Life (http://www.amazon.com/Vegan-Life-Everything-Healthy-Plant-Based/dp/0738214930) says:
>Total cholesterol in Vegans tends to be well below the upper limit of 200 mg and vegans also have low LDL cholesterol levels. Although they have lower levels of protective HDL cholesterol, their ratio of total to HDL cholesterol is better than that of lacto-ove vegetarians, fish eaters, and meat eaters."
Take it for what you will. I would suggest the book as a general nutrition guide though.
B12 is the one you need. D3 is the vegan version of vitamin D. I live in Alaska, and only take D in the winter due to decreased sunlight. Omega 3 fatty acids can be obtained from regularly eating foods like chia seeds, hemp seeds, flax seeds and some other thing. Google can show you more.
You can get them from the whole seed or buy cold pressed oil of the seeds. Most capsules with flax oil I've seen contain gelatin.
https://smile.amazon.com/Fitness-Labs-Organic-Omega-3s-Tablespoon/dp/B008KMUCEY/ref=sr_1_10_s_it?s=hpc&ie=UTF8&qid=1482092589&sr=1-10&keywords=flax+oil&refinements=p_n_feature_nine_browse-bin%3A6997074011
This book is fantastic https://smile.amazon.com/Vegan-Life-Everything-Healthy-Plant-Based/dp/0738214930/ref=asap_bc?ie=UTF8
If you eat vegetables you won't need many supplements. The dark green ones are important. Vitamin C consumption improves the bioavability of plant based calcium also. Try to avoid juices, because they are mostly sugar in comparison with the whole fruit.
As for literature there is veganhealth.org which is very evidence based and maintained by three vegan registered dietitians. If you prefer a book there is Vegan for life by Jack Norris and Ginny Messina. These two are definitely worth following and also maintain veganhealth.org.
There is also Becoming Vegan: Express edition by Brenda Davis and Vesanto Melina. Vesanto Melina by the way is also the first author of the position paper on vegetarian diets by the Academy of Nutrition.
There is also of course Michael Greger with nutritionfacts.org which is also worth checking out. I personally prefer the above nutritionists, as their recommendations are more inline with official recommendations. Adding to that Greger always conveniently has the pro-vegan position on every topic ever, which makes me a bit suspicious, while Jack Norris and Ginny Messina are a lot more cautious in their health claims about veganism and are upfront about potential problems. Also most of the topics Greger addresses are not very relevant if you are just trying to get your own diet straight. But his content is very interesting if you are interested in nutrition in general and especially as a way to prevent chronic diseases.
Get a copy of
Vegan For Life
It covers nutrition for all phases of life and it is written by two vegan RDs ( registered dietitians ).
You will have all sorts of people telling you all sorts of bullshit nutrition folklore that will play with your head. If you know the FACTS about nutrition you can politely hear those people out and promptly forget their concerns.
Congratulations!
I love being vegan, but I definitely didn't experience most of the health benefits you're seeing... it took me a while to adjust to the diet. Good for you nonetheless. Congrats on becoming vegan!
2) There are lots of good protein sources, and they'll add up throughout your day. Some major protein sources for me are beans, oatmeal, quinoa, peanut butter, peanuts and almonds, and soy milk. Veggies have some protein too. Also, I absolutely love Clif Builder Bars. They're vegan and have 20g of protein per bar. Perfect for when you can't cook.
3) When I was a few months into being vegan, I picked up Vegan for Life from the library. This book is amazing and gives you lots of meal ideas and solid nutritional advice for being a vegan in every stage of life. It told me a lot of things I wish I had known earlier, like getting omega-3s from flax and canola oil and where to get all my vitamins.
4) If you check the packaging first, there are many "accidentally vegan" snacks out there. Twizzlers, Wheat Thins and Triscuits, pretzels, Fritos, non-butter popcorn, lots of chips, Oreos, granola bars, Swedish Fish... the list goes on. Google "accidentally vegan" and look through some lists, I'm sure you'll find things you like. Not to mention you can find ways to veganize almost any baked good.
Becoming Vegan: http://www.amazon.com/Becoming-Vegan-Complete-Adopting-Plant-Based/dp/1570671036
Vegan for Life: http://www.amazon.com/Vegan-Life-Everything-Healthy-Plant-Based/dp/0738214930/ref=sr_1_1?s=books&ie=UTF8&qid=1311656144&sr=1-1
Animal Liberation: http://www.amazon.com/Animal-Liberation-Definitive-Classic-Movement/dp/0061711306/ref=sr_1_1?s=books&ie=UTF8&qid=1311656159&sr=1-1
Terrorists or Freedom Fighters: http://www.amazon.com/Terrorists-Freedom-Fighters-Reflections-Liberation/dp/159056054X/ref=sr_1_3?s=books&ie=UTF8&qid=1311656159&sr=1-3
The PPK (Post-Punk Kitchen, http://www.theppk.com/ ) is an awesome resource for tasty recipes, and the forum there is very welcoming. It's run by Isa, who was one of the co-authors of The Veganomican.
Vegan for Life ( http://www.amazon.com/gp/product/0738214930/ref=as_li_ss_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=0738214930&linkCode=as2&tag=wwwtheppkcom-20 ) is a wonderful resource for vegan nutrition and health in an easy to read package.
Aside from that you can go as cookbook crazy as you like. I strongly recommend all of Isa's cookbooks. They're entertaining to read (something I never thought I'd say about a cookbook) and full of tasty tasty food.
I highly recommend getting this book as a reference for all things vegan nutrition.
It's a very good guide to what you need in a diet and how to get it, with a really solid scientific grounding (it starts out with a basic overview of the pros and cons of different types of nutrition research). It also gives a basic food guide to simplify everything into "what should I eat in a day".
But to answer your specific concern- protein: legumes and veggies, and its not actually that hard.
Also, I've been surprised at how many things include whey or milk products, that's generally what I'm on the lookout for on food labels if it isn't immediately clear.
This lady knows what she's talking about:
http://www.theveganrd.com/
And [BUY HER BOOK] (http://www.amazon.com/Vegan-Life-Everything-Healthy-Plant-Based/dp/0738214930/ref=sr_1_1?ie=UTF8&qid=1332182475&sr=8-1). It has very good, up-to-date information on vegan nutrition, without the hype. (No, I don't get a kick-back from plugging her book. It's just one of the best vegan books to come out in the past decade or so is all.)
Here's what I've been really into for breakfast lately: two frozen bananas, a huge scoop of peanut butter, agave nectar (or other sweetener), and soy milk (or your preferred vegan milk). Liquefy in the blender and enjoy. I'm a light eater for breakfast, but this really gets me going.
It's a book
http://vegweb.com/ has a ton of vegan and veg recipes so that is always a good start. I hear that the books Becoming Vegan (http://www.amazon.com/Becoming-Vegan-Complete-Adopting-Plant-Based/dp/1570671036/ref=sr_1_1?ie=UTF8&qid=1332092522&sr=8-1) and Vegan for Life (http://www.amazon.com/Vegan-Life-Everything-Healthy-Plant-Based/dp/0738214930/ref=sr_1_1?s=books&ie=UTF8&qid=1332092542&sr=1-1) are good reads.
I'd also recommend the side bar links, specifically the nutritional links, http://veganhealth.org/ and http://www.theveganrd.com/.
Vegan for Life, by Jack Norris and Virginia Messina. The authors are registered dieticians who lay out all the nutrient requirements for vegans and vegetarians and how to meet them by eating various foods.
I highly recommend reading Vegan For Life, which has very clear, concise guidance on vegan nutrition (protein and other important considerations).
Start slowly. As most people say, they're a lot of vegan alternatives , but that can eat up your money real quick. Get a cookbook and start learning how to cook. This book has a lot good pointers.
http://www.amazon.com/Vegan-Life-Everything-Healthy-Plant-Based/dp/0738214930/ref=sr_1_1?ie=UTF8&qid=1370732426&sr=8-1&keywords=vegan+for+life
Hey, that's awesome!
First and foremost, educate yourself about nutrition. Seriously, nobody wants to further affirm the stereotype of the malnourished vegan, especially as an athlete or with somewhat athletic ambitions.
For nutritional information I would recommend the following resources:
Vegan for Life: Everything You Need to Know to Be Healthy and Fit on a Plant-Based Diet: A book with a lot of nutritional information.
Veganhealth: Website that has all the information about nutrients that need attention in a vegan diet and more. (Especially read up about B12 and take a supplement! I take the one I linked, because it's super cheap and vegan.)
Learn about complete proteins.
 
There are websites aimed at vegan athletes like these:
Tips from a Vegan Athlete plus meal recommendations
Meal Plan, information and a real life vegan bodybuilder
Some possible problems and their solution
 
Other stuff:
List of vegan athletes: Great as an inspiration and for that moment when people will try to tell you that it's impossible to build muscle on a vegan diet.
I love tofu, which has a lot of (complete) protein and I especially like this recipe.
Eat tofu, seitan and for the cheapest option rice with beans, lentils, chickpeas etc. Also plant milks, bananas, spinach, oatmeal, nut butters...
 
As a new vegan, you might find some of the things useful I posted yesterday. Skip the text at the beginning and especially take a look at the things about nutrition. I like to recommend the accidentally vegan foods as well.
Good luck! If you have any questions feel free to ask :)
> Vegan Life and You
ask and ye shall receive!
Vegan for Life by Jack Norris is another good nutrition book.
Vegan for Life is great.
My favourite book on nutrition that even helped my meat eating flatmates is called Vegan For Life. The doctors who wrote it give you excellent advice for people of different ages. It includes a lot of rational info about things like B12 and protein.
If you can't afford a copy, message me and I'll find a way to gift one to you.
If you are interested in learning about eating well from a nutritional standpoint, I cannot recommend highly enough Vegan for Life by Jack Norris and Virginia Messina:
https://www.amazon.com/Vegan-Life-Everything-Healthy-Plant-Based/dp/0738214930
A friend who gets an Abel and Cole veg box gave me a spare copy of the Veg Box Companion. While not strictly vegan, all the recipes are based around seasonal vegetables and provide very straightforward ideas for preparing vegetables in tasty ways, with pics, and all the recipes are easy to veganise with a substitution or two, so I use this book all the time:
https://www.abelandcole.co.uk/abel-cole-veg-box-companion
The Veganomicon is very good. It doesnt have pictures and the recipes are a little USA-centric (not all the ingredients are widely available where I live), but has some great vegan recipes and some good advice about stocking a vegan storecupboard:
https://www.goodreads.com/book/show/1059680.Veganomicon
We're omnivores, not herbivores nor carnivorous (before anyone says it: that means that we can eat meat, not that we must).
About the brain… that's not totally showed and it doesn't mean anything if we kill the oceans in 2048.
All the major dietetics and health organizations in the world agree that vegan and vegetarian diets are just as healthy as omnivorous diets. Here are links to what some of them have to say on the subject:
American Dietetic Association
> It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.
Dietitians of Canada
> A well planned vegan diet can meet all of these needs. It is safe and healthy for pregnant and breastfeeding women, babies, children, teens and seniors.
The British National Health Service
> With good planning and an understanding of what makes up a healthy, balanced vegan diet, you can get all the nutrients your body needs.
The British Nutrition Foundation
> A well-planned, balanced vegetarian or vegan diet can be nutritionally adequate ... Studies of UK vegetarian and vegan children have revealed that their growth and development are within the normal range.
The Dietitians Association of Australia
>Vegan diets are a type of vegetarian diet, where only plant-based foods are eaten. They differ to other vegetarian diets in that no animal products are usually consumed or used. Despite these restrictions, with good planning it is still possible to obtain all the nutrients required for good health on a vegan diet.
The United States Department of Agriculture
> Vegetarian diets (see context) can meet all the recommendations for nutrients. The key is to consume a variety of foods and the right amount of foods to meet your calorie needs. Follow the food group recommendations for your age, sex, and activity level to get the right amount of food and the variety of foods needed for nutrient adequacy. Nutrients that vegetarians may need to focus on include protein, iron, calcium, zinc, and vitamin B12.
The National Health and Medical Research Council
> Alternatives to animal foods include nuts, seeds, legumes, beans and tofu. For all Australians,
these foods increase dietary variety and can provide a valuable, affordable source of protein
and other nutrients found in meats. These foods are also particularly important for those who
follow vegetarian or vegan dietary patterns. Australians following a vegetarian diet can still meet nutrient requirements if energy needs are met and the appropriate number and variety of serves from the Five Food Groups are eaten throughout the day. For those eating a vegan diet, supplementation of B12 is recommended.
The Mayo Clinic
> A well-planned vegetarian diet (see context) can meet the needs of people of all ages, including children, teenagers, and pregnant or breast-feeding women. The key is to be aware of your nutritional needs so that you plan a diet that meets them.
The Heart and Stroke Foundation of Canada
> Vegetarian diets (see context) can provide all the nutrients you need at any age, as well as some additional health benefits.
Harvard Medical School
> Traditionally, research into vegetarianism focused mainly on potential nutritional deficiencies, but in recent years, the pendulum has swung the other way, and studies are confirming the health benefits of meat-free eating. Nowadays, plant-based eating is recognized as not only nutritionally sufficient but also as a way to reduce the risk for many chronic illnesses.
From Your vegan fallacy is:
Eating Animals Does Not Cause Disease
>Many human diseases come directly from animals. For instance, pigs and birds carry influenza, pigs and dogs carry whooping cough, and cows carry tuberculosis, smallpox, and cowpox. So when we raise and eat animals, we increase our risk of exposure to these and other diseases. Further, plants contaminated by animal agribusiness runoff can be vectors of salmonella, which is the primary way spinach, peanut butter, and other plant-based foods come into contact with the bacteria.
Other resources
Nutrition Facts
>NUTRITIONFACTS.ORG is a strictly non-commercial, science-based public service provided by Michael Greger, MD, FACLM, launched with seed money and support by the Jesse & Julie Rasch Foundation. Now a 501c3 nonprofit charity, NutritionFacts.org provides free updates on the latest in nutrition research via bite-sized videos. There are now hundreds of videos on more than a thousand topics, with new videos and articles uploaded every day.
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>Dr. Greger is a physician, New York Times bestselling author, and internationally recognized speaker on nutrition, food safety, and public health issues. A founding member and Fellow of the American College of Lifestyle Medicine, Dr. Greger is licensed as a general practitioner specializing in clinical nutrition. Currently he proudly serves as the public health director at the Humane Society of the United States. Dr. Greger is a graduate of the Cornell University School of Agriculture and the Tufts University School of Medicine. His latest book, How Not to Die, became an instant New York Times Best Seller. Dr. Greger receives no compensation for his work on NutritionFacts.org.
Vegan Health and JackNorrisRD.com
> Jack Norris is a Registered Dietitian and the President and Executive Director of Vegan Outreach. Vegan Outreach promotes individual outreach primarily through distribution of our booklets on college campuses through our Adopt a College program. In 2005, Jack was elected to the Animal Rights Hall of Fame.
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>Along with Ginny Messina, MS RD, Jack has written the book Vegan For Life: Everything You Need to Know to Be Healthy and Fit on a Plant-Based Diet.
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>Jack writes a nutrition blog at JackNorrisRD.com. He is the author of Vitamin B12: Are You Getting It? and maintains VeganHealth.org. Jack earned a degree in Nutrition and Dietetics from Life University (Marietta, GA) in 2000 and finished his dietetic internship at Georgia State University in 2001.
100-year-old surgeon, WWII vet who retired at age 95 shares secrets to longevity
> Dr. Ellsworth Wareham, 100, a celebrated heart surgeon, still mows his lawn and trims his bushes. He credits his longevity in large part to his vegan diet, which he adopted midlife.
As you see, this is not some kind of 5 years of malnutrition. It's a perfectly viable option and more ethical and environmental than eating dead animals and using them and their products. You'll find more information and people who have been vegan for decades on r/vegan.