Top 10 Basics Nutrition For A Vegan

With a never-ending thirst for knowledge about not only the proper nutrition for a vegan, but how to make vegan cooking deliciously simple, I've taken some time to gather my over-a-decade of experience and knowledge of vegan nutrition into one tidy place. (Follow the link for in-depth information about this topic.)

But if you're in a bit of a rush and just want the basics laid out for you, then you'll find my Top 10 Basics of Nutrition for a Vegan below. Sort of a "Quick Guide", for your convenience. Just a little boost to get you started on your way. ;o)

Thank you for the list of BASICS. It's Sass-tastic!
-- Tracy B., Englewood, Colorado

NUTRITION FOR A VEGAN TIP #1

Water

Topping the list is water and water-rich foods. Water helps your body to stay hydrated so it can perform at its optimum. Feeling tired? Drink some water -- you just might be dehydrated (most people are!). Water helps to lubricate the pipes, so to speak.

How much water do you need? 6-12 (8 oz.) glasses a day. Why the huge range in number of glasses/day? If you're eating lots of water-rich fruit, then you can drink less water. If you're fruit deficient, drink more water.

Most important, be sure your water is clean and filtered. Avoid tap water whenever possible. P urchase one of those water filtration systems that sit right on the corner of your sink or counter top. It allows you to filter your water -- great for drinking, washing produce, boiling pasta or beans, making soups, etc.

For more information about the quality of U.S. tap water, visit the Environmental Working Group's ( EWG) National Drinking Water Database. (Be sure to check out the links along the top of the page.)

NUTRITION FOR A VEGAN TIP #2

Vegetables

Most people love veggies -- there's so many to choose from you're bound to find some favorites. But if you're one of those people who just despise veggies, might I recommend you give it another go -- try different cooking techniques, find a new veggie you've never tried before, use different flavorings. I can't stress enough how important it is to make veggies your number one priority as they're filled with so many nutrients we need, including protein, carbs, minerals and vitamins.

For helpful information about veggies, including selection tips, cleaning advice, cooking techniques and flavoring ideas visit the Vegan Coach Vegetables Guide.

NUTRITION FOR A VEGAN TIP #3

Dark Green Leafy Vegetables

"Uh, Sassy? You already mentioned veggies!" There's a very good reason for this: Because it's so vital that you add dark green leafies in that they get their very own place in my Top 10. I'm talking about kale, Swiss chard, greens such as beet greens, collards, and mustard and turnip greens, and spinach, just to name a few.

NUTRITION FOR A VEGAN TIP #4

Grains

When many people think of grains, the first thing that comes to mind is usually rice. I adore brown rice and eat it often. But it's important to mix it up a little for some variety. If you're stuck in a rice rut, investigate the different grains available, like quinoa, millet, barley, or kasha/buckwheat. There are many types of grains out there to search out and prepare making cooking quite the adventure. :O)

For helpful information about whole grains, including selection tips, cleaning advice, cooking techniques and flavoring ideas visit the Vegan Coach Whole Grains Guide.

NUTRITION FOR A VEGAN TIP #5

Beans

Beans are a tremendous source of the whole-food protein Vegans need. It took me many years of purchasing canned beans (very occasionally, by the way) before I discovered how easy and cheap it is to just make your own beans from scratch. Now, beans are a part of my weekly vegan menu planning.

Why make your own instead of buying canned?

1. It's less expensive;
2. You control the amount of sodium -- canned goods are typically loaded with sodium;
3. You can make your beans in quantity to get you through the week -- and even freeze some for future use.

Plus, there just something special about sitting down to dine on beans that YOU helped to create.

For helpful information about the protein found in beans and other food sources visit the Vegan Protein Guide.

NUTRITION FOR A VEGAN TIP #6

Fruit

Crunchy apples, cold grapes, juicy peaches, melt-in-your-mouth strawberries -- who doesn't love FRUIT? Packed with water and fresh raw nutrients, they're a vital part of the vegan diet. Eat them on their own, or mix into a delicious and refreshing smoothie.

One basic rule of fruit: Try not to mix fruit with other foods, to derive the most benefit. But never mix melon with any other foods (not even other fruits). Why? Due to the quick digestion of melon, it could break down in your system before other foods, causing heartburn, gas and other unmentionables. Not to mention creating unnecessary toxicity, since all foods release post-digestion toxins into your system if not allowed to evacuate as quickly and easily as possible. For more on this, study the topic of Food Combining.

NUTRITION FOR A VEGAN TIP #7

RAW Vegan Foods

Raw foods provide some powerful nutrients and enzymes that your body craves. You don't have to become a raw foodist to enjoy raw foods. But it's extremely important to include some raw vegan foods when planning your vegan meals.

And it's easier than you might think. Some ideas include:

• eat one fresh green salad per day
• chop ripened avocados or tomatoes into any dish
• add sprouts to your grain or bean dishes
• start each and every day with fruit
• in the warmer months, try your hand at creating at least one completely raw vegan meal per week

NUTRITION FOR A VEGAN TIP #8

Nuts and Seeds

Your body needs healthy fats to function properly. And some of the best sources for healthy fats come from nuts and seeds, which you should try to have every day. Not only is it important to actually eat them, but it's important to eat those that will provide you the most well-rounded healthy fats.

So mix up a batch of Sassy's Seedalicious Topping (below), which provides the perfect ratio of Omega 3 and Omega 6 Essential Fatty Acids*. Measure out the amount you need, grind, and sprinkle on s alads and veggies. Very delectable!

"Should the seeds for the Seedalicious salad topping be raw or toasted before making the mix?"
-- Cindy, Phoenix, Arizona

Sassy Sez: Hi Cindy, While toasted seeds may be more flavorful, I have always used raw seeds because they contain beneficial enzymes.

Now, it's interesting to note that seeds contain that tough exterior that Mother Nature built into them that ensures they will not germinate before they come into contact with water. And the reason they do not germinate is because there are enzyme inhibitors present. When you eat foods with enzyme inhibitors, over time they can lead to problems with your pancreas (for example, swelling).

So grinding (or soaking) helps to remove that tough exterior so the enzymes can be present for your body to make use of. This is also why we soak rice (and many other whole grains) and beans before cooking, to break down those walls and remove the enzyme inhibitors and make them easier to digest. xo

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For more information about the importance of Essential Fatty Acids in a vegan diet, please visit my Vegan Articles page for a 3-parter entitled Vegan Fats of Life. And while you're there, check out the other articles available, including Vegan Vitamin B12.

NUTRITION FOR A VEGAN TIP #9

Choose Oil Carefully and Use Sparingly

There are some Vegans who shun oils. You may or may not be one of them. But if you DO use oils in your cooking, it's important to avoid those that can tilt the nutritional balance out of your favor. There's a bit of an epidemic these days -- people tend to eat far more of the oils that can cause damage in their body, and far less of the oils that can assist in creating optimum health.

Here's my personal and professional recommendations when it comes to oils:

1. Avoid refined oils. When an oil is refined it means that it's been mechanically pressed and then treated with hexane (a dangerous chemical), which exposes it to high temperatures, deodorizing and bleaching. Its health-giving qualities are processed away, and its omega-3s are converted into trans fats. Even "lightly refined" and "expeller pressed" oils can be exposed to deodorizing, and when most oils are subjected to extremely high heat, they're forever changed and no longer offer the nutritional support you desire. When you see oils on your grocery shelf that are packaged in see-through containers, those oils have been refined to make sure they're stable at high temperatures, and so they can sit on the shelves for long periods of time.

2. Choose unrefined oils since they have NOT been subject to these potentially dangerous methods. Cold-pressed is always the optimum oil due to the fact that high heat is not used, therefore the nutritional qualities stay intact. You'll usually find cold-pressed, unrefined oils packaged in dark containers, many times (but not always) refrigerated.

3. Some oils can be expeller pressed and NOT treated with the dangerous hexane, thus not subjected to high heat. Be sure to check your source to be sure your expeller-pressed oil is also cold-pressed.

4. Saturated fats aren't necessarily bad for you unless they're accompanied by cholesterol (such as butter). Olive Oil is considered among some of the best fats you can ingest AS LONG AS it's unrefined. The minute it becomes refined, its nutritional qualities change and can actually become harmful to your health.

The same goes for heating, although some oils which you purchase can be subjected to high heats without changing too awfully much, such as coconut oil (below). If you MUST heat oil, then be sure to add a little water or broth to the pan BEFORE HEATING to ensure the oil never gets too hot.

5. Coconut oil and other tropical oils, such as palm oil, should be purchased cold-pressed and unrefined whenever possible; however, it's a very stable oil and can actually withstand higher cooking temperatures.

[On a side note: Coconut oil has gotten an extremely bad rap over the years due to its saturated fat content. But not all saturated fat is the same, and the saturated fat which is inherent in coconut oil is made up of lauric acid, which is also found in abundance in human breast milk. I've researched coconut oil and have switched nearly all my oils to coconut (with the exception of Extra-Virgin Olive Oil). I encourage you to do your own research and come to your own conclusions. I highly recommend the book The Coconut Oil Miracle by Bruce Fife.]

NUTRITION FOR A VEGAN TIP #10

Opt for Whole Foods

Eating whole foods really helps to just completely take the guesswork out of proper vegan nutrition. Every time you choose whole foods over anything that's pre-packaged you're ahead of the game. Most of your time in the grocery store should be spent in the produce section and the bulk section.

If you find yourself purchasing most of your food from the center aisles, lined with canned goods, boxed foods, or frozen foods, then head for the edges of the store, pronto!

By the way, organics are best, whenever possible. Why? Because they provide the organic nutrition you need, meaning grown without pesticides, herbicides, fungicides, or other poisons you don't want in your body.

I love what my friend Cathy at YourHealthEatingHelper.com has to say about why you should consider choosing organic whole foods whenever possible.

Congratulations, you've made it through Sassy's Top 10 Vegan Nutrition Tips.

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