5 Tips To Maintain A Healthy Vegan Diet

5 Tips To Maintain A Healthy Vegan Diet

Being a vegan is becoming trendy these days. More and more celebrities are jumping on the vegan wagon to promote their own lifestyle or on behalf of animal charities. Many people believe that going vegan and buying foods labelled suitable for vegans are automatically healthier than other foods. But do you really know what is contained in those dairy-free cookies or those vegetarian sausages? 

Regardless of whether or not it contains animal-based products, most pre-packed and processed foods that contain a long list of ingredients are unhealthy. What a lot of health conscious vegans are unaware of is that extremely unhealthy additives designed to mimic the original flavours and textures can be found in many vegan-friendly products.

For instance soy-based sausage and meat-free pies are typically marketed as being a healthy alternative for people trying to avoid meat-based products. But soy-based meat substitutes are not only loaded with highly-processed soy, which typically comes from genetically-modified (GM) soybeans, but they are also filled with other flavouring and preservative chemicals like modified starches, various derivatives of monosodium glutamate (MSG), artificial colourings (to make them look like actual meat), synthetic vitamin fortifiers and other chemicals.

Processed foods aside, some vegans tend to indulge in vegan 'junk food' such as doughnuts, cookies, milkshakes, cakes, chips, candies, chocolates etc. These days you can get tons of vegan versions of your favourite desserts or snack on the market. Better still, the internet is overflowing with vegan recipes of indulging, not so healthy vegan foods. So you can make loads of them and eat to your heart's content. Just because they are vegan does not mean they are to be eaten as part of your daily meals. Careful planning and discipline is the key to stay healthy.

So here are 5 tips to maintain a healthy vegan diet

1. Eat unprocessed foods. Make sure you mix in some raw with cooked food.

2. Cut down on oil and vegetable fat during cooking or on salads. Steam your vegetables instead of frying.

3. Eat smaller portions as overeating will put on the pounds and make you unhealthy in the long run. You will gradually get used to eating smaller portions and actually take time to savour the taste. It is alright to indulge in your favourite dessert but take smaller mouthfuls.

4. Do not overcook your food as minerals and vitamins will be lost. Choose foods rich in iron, vitamins and minerals to substitute for meat products.

5. Cut out sugar especially refined. If you have to use sugar, go for raw. Replace sugar with maple syrup or agave nectar in some recipes.

For optimal health, stick to unprocessed, whole foods. Raw or cooked.

Article Source: http://EzineArticles.com/?expert=Begreen_Dee

For more vegan tips, go to: The ultimate vegan guide

Top Five Tips for Raising Vegan Babies and Children

Top Five Tips for Raising Vegan Babies and Children

Top Five Tips for Raising Vegan Babies and Children

When we were looking for a quality theme for the process today, we ran into this great article that you want to publish it in its entirety. These are referred to as Crystal Hansen. Crystal has been vegan for fifteen years, and is currently raising two young boys on a plant-based diet. She shares some of her favorites vegan baking recipes at [http://www.bestvegancookierecipes.com].

All articles you can read below.

  

1) Know the appropriate health requirements: Realize that a vegan diet can meet all of your baby and child's nutritional needs, but only if it is done correctly. All newborn babies get the greatest benefit by nursing from their mothers. When that isn't a possibility, soy formulas work for many infants. You may have to contact individual companies if you have questions about whether a soy formula is completely vegan. 

Make sure to note that there's a big difference between soy formula and soy milk. Feeding an infant soy milk or rice milk as a substitute for breast milk or infant formula does NOT meet all of a newborn's nutritional requirement, and has even led to some tragic deaths.

Older children often thrive on fortified rice or soy milks. Silk soy milk, for instance, contains 50% of the RDA of vitamin B12 per serving (which can be challenging to incorporate into a vegan diet). It's also a good source of calcium and protein. Then of course, make sure your kids are getting enough protein through nuts, beans, and meat substitutes, and don't forget the whole grains, healthy fats, fruits and veggies!

2) Find the right pediatrician: All pediatricians are not created equal. Before your child is born, speak with several pediatricians to find someone you feel comfortable with and trust, and make sure to ask them how they feel about a vegan diet. Doctors who are open-minded and have up-to-date knowledge about nutrition will recognize that vegan diets can be nutritionally sound, and often healthier than diets including Happy Meals. They can also be a great source of information for how to keep your child healthy if you have specific questions about vegan nutritional guidelines.

3) Enlist supportive caregivers: If you're a working parent, you may have to search for an understanding daycare provider who will make a valiant effort to stick with your child's vegan diet. Most often, it works best for everyone involved if the parents of the vegan child provide all meals and snacks. Usually, daycare providers are more willing to work with parents who make it easy, and don't demand that they learn all of the ins and outs of veganism. 

Mistakes may be inadvertently made (for example, my two-year-old once grabbed a meatball from another child's plate and took a bite), but if your daycare provider recognizes that this kind of thing is a problem, and tries vigilantly to avoid it, things usually work out fairly well.

4) Substitute treats: When your child is going to a birthday party or encountering classroom treats, bring a vegan substitute. Your child will probably want to feel included, and being a vegan most definitely doesn't have to mean being left out of the fun! Each quarter, I give my son's kindergarten teacher a bag full of Alternative Baking Company cookies, Fruit Leather, and crackers.

Around Halloween, or other "candy-heavy" holidays, I give her some extra treats (such as Mambas) and let her know how I'd like my son to deal with getting non-vegan candy. (If his teacher is unsure about whether a treat is vegan, she usually sends it home in my son's backpack and lets us decide.) 

Work with your child's teacher to find a system that works for you. Most teachers will be willing to work with you. Also, when you're going to family parties, bring fun snacks and treats that your child will be excited about. This doesn't always work out perfectly, but with a little extra planning and effort, eating socially with non-vegans doesn't have to be awkward, and it doesn't have to make your child feel deprived.

5) Complain with composure, and know your facts: If teachers or grandparents give your child a non-vegan treat, your first reaction can be anger. I've been in that position before, and it's a natural reaction; however, explaining to the person how important veganism is to you and your family can be helpful. For many people, being vegan is about more than a diet. It often encompasses spiritual beliefs and personal ethics, and these things deserve respect in any situation. 

In the case that you've explained that, and a teacher has been repeatedly unwilling to work with you, take your complaint to the principal. Most problems can be resolved with more understanding. Keep in mind that veganism isn't well understood by everyone, and some people will even think you are harming your child by feeding them a vegan diet. In this case, information is your best asset. The more evidence you are able to provide skeptical grandparents or teachers on the benefits of vegan living, the better.

Some people have concerns about phytoestrogens in soy mimicking estrogen and causing hormonal imbalances. If you have those concerns, speak with your pediatrician, or simply cut back on the soy.

Article Source: http://EzineArticles.com/?expert=Crystal_Hansen