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Vegan Living
Nutrition
No more excuses! Take responsibility for yourself and eat a wide variety of nutrient-rich foods! Being vegan is a very healthy diet choice! Period.Vitamin B12
B12 is found in many fortified foods. The best source of B12 is "BlueBerry B Monster",
a smoothie drink by Odwalla Beverages.
One serving provides 360% (yes, really, 360!) of the B12 you need in a day!
Protein, Iron AND B12, all from one source!
Yves brand "Original Jumbo Veggie Dogs"Sold in many grocery stores,
be sure to buy the "Jumbo" variety because the other sizes aren't vegan.
One Jumbo Veggie Dog contains 16 grams of protein!
I often eat 2, giving me 32 grams of protein! One jumbo veggie dog also provides
70% of the daily value of B12, and 19% of the daily value of Iron!
Yves brand "Veggie Pizza Pepperoni"
Sold in many grocery stores,
this pepperoni is great on pizza, alone, or wrapped in dough as pepperoni rolls.
One serving contains 14 grams of protein, 25% RDA Iron, and 60% RDA B12!
Clif's "Builder's Bar" and Clif Bars contain protein, iron and B12. (They also contain TONS of other nutrients, check out the labels!) One "Builder's Bar" contains 20 grams of protein!!!
Sources of Protein
Beans, Nuts, Nut Butters, Tofu, meat analogs (fake meats) such as Veggie Dogs, Tofurkey Deli Slices, Yves Veggie Pepperoni, vegan burgers, Courage Burgers (an okara "chicken" patty), vegan "chicken" nuggets, Bruegger's Bagels' plain bagel with hummus and vegetables,
nutrition bars such as Builder's Bars, Clif, Luna and Odwalla bars
Sources of Iron
Dried fruits, whole grains (including wholemeal bread), nuts,
green leafy vegetables, seeds, fortified foods.
Other foods rich in iron but which are usually eaten in smaller amounts include:
soya flour, parsley, watercress, black molasses and edible seaweeds
Sources of Calcium
Nutrition Now Calcium Soft Chews are fruity and delicious, with taffy-like texture and flavor. One chew contains 50% of the RDA of Calcium!
The chocolate variety is not vegan, but the fruit flavors are vegan.
Silk Live! Soy Smoothie/Vegan Yogurt Drinks.
One serving contains 35% of the RDA of calcium,
plus contains something to help the body absorb calcium.
It also contains TONS of other nutrients and live active cultures!!!
Silk also makes vegan yogurt,
which contains 30-40% of the RDA of calcium per serving!
Soymilk, sesame seeds, tofu (prepared with calcium sulfate), sesame butter, tahini, nuts,
almond butter, almonds, flax seeds, raw turnip greens, raw dandelion greens,
white beans, great northern beans, lotus seeds, seaweed, kelp,
figs (dried, uncooked), kidney beans, raw collards,
broccoli, kale, fortified orange juice, black-eyed peas
If you eat a wide variety of healthy foods it is easy to obtain all needed nutrients,
vitamins and minerals.
If you still have questions, I recommend visiting Ask Jo.
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Site by Tony Zilionis.