The Vegan Plate GR
NUTS & SEEDS
Adapted by permission from Becoming Vegan: Express Edition and Becoming Vegan: Comprehensive Edition by Brenda Davis, RD, and Vesanto Melina, MS, RD
very day, eat plenty of whole foods such as beans, brown rice, and whole grain bread, as well as a rainbow of brightly coloured vegetables including dark leafy greens, and fruit. Make sure you get enough vitamin B12 – from fortified foods at most meals, or a daily 10 microgram supplement or a 2000 microgram supplement once per week. Also, make sure you get enough Vitamin D – from healthy sun exposure, foods fortified with Vitamin D2, or supplements containing Vitamin D2 or Vegan Trademark registered Vitamin D3 – as well as the right intake of iodine, calcium, and Omega 3. Visit vegansociety.com/resources/ nutrition-health or get your family doctor to refer you to a Registered Dietitian for more information.
38 The Vegan | Winter 2014
OTHER ESSENTIALS* *Omega 3s Vitamin D Vitamin B12 Iodine
The magazine of The Vegan Society