Tag Archives: vegan

Tips to fuel your vegetarian or vegan child – Baylor

When pursuing a vegetarian or vegan diet, it’s important to be thoughtful about planning meals to ensure sufficient nutrient intake. Parents of vegetarian or vegan athletes should be sure to feed their children nutritious meals to fuel them for sports. A Baylor College of Medicine expert offers meal suggestions to energize vegetarian and vegan children.

Photo by Maarten van den Heuvel on Pexels.com

“Because their diets are predominantly plant-based, vegans and vegetarians can get a lot of great carbohydrates,” said Roberta Anding, registered dietitian at Baylor. “If they’re eating enough food, their energy should come from carbs since carbohydrates are the fuel of exercising muscle. They need to be more thoughtful about planning protein since it’s needed for growth and development, as well as recovery from sport.”
Good carbohydrate sources are endless when it comes to fueling your child athlete. Nutritious breakfasts include whole grain toast, oatmeal or roasted sweet potatoes. Anding also suggests offering them rice, quinoa or pasta. Beans are an excellent source of carbs and protein. Avocados and trail mix are good snacks for children as well since they are energy and nutrient-dense
As the diet becomes more restricted, there are fewer protein choices available, so parents must plan out their children’s meals. Vegetarians can get their protein from milk, yogurt, cheese or eggs. Vegans can get their protein from soy milk, which is the closest nondairy equivalent to cow’s milk protein-wise. Egg alternatives made from chickpeas are another vegan option. Consider seeking professional assistance from a registered dietitian as the diet becomes more restrictive. Vegan athletes can become deficient in vitamin B12, vitamin D, long-chain omega-3 fats, riboflavin and calcium.
Anding suggests avoiding products that mimic meat, such as frozen, vegan chicken nuggets or plant-based burgers, which are highly processed. A black bean burger is good vegan burger alternative since it is a whole food that is not highly processed. Create recipes using lentils, beans or quinoa for adequate protein consumption.
“The more we try to take something out of a product, the more processed it becomes. Vegan options that try to mimic meat are not great options,” Anding said. “When food tries to pretend, you may not get anything better, and it could possibly be worse than the original version you’re trying to avoid.”
Anding suggests that homemade meals, such as vegan macaroni and cheese with nutritional yeast, are a better option than processed foods.
Children and adolescents doing cardio-focused workouts should consume high-quality carbs and meet protein requirements. Whole grain toast with almond (or other nut butters) and honey is a sufficient snack to eat after a run or cardio-heavy exercise. Eating fresh fruit is a good way to fuel before a run. Tofu, tempeh and other soy-based products are nutritious protein options to help fuel and rebuild after exercising.
Strength training
After lifting weights, it’s important to repair muscular damage. To ensure adequate amounts of protein after strength training, consider consuming meals and snacks like:
•    Hummus and crackers
•    Nut butter sandwich
•    High-protein, plant-based breakfast cereal with berries or bananas
•    Glass of soy milk
“Vegetarianism and veganism are not just avoiding meat. You have to make sure you’re getting quality sources of carbohydrates and protein,” Anding said. “See a dietitian and double check with a pediatrician to make sure children are monitored.”


Filed under Uncategorized

Weights vs. cardio for vegans: Which is better for bone health? – MNT

  • Researchers investigated the effects of strength training on bone density in vegans.
  • They found that vegans who engaged in a form of resistance training such as lifting weights had a similar bone density to omnivores who engaged in weight training.
  • They recommend vegans include resistance training as a part of a plant-based lifestyle.

Veganism is a growing practice with the number of people following a vegan diet or lifestyle in the United States increasing from around 1% in 2014 to roughly 10% in 2022, as reported in Medical News Today (MNT)

Photo by Pixabay on Pexels.com

However, in addition to its health benefits, research has also indicated a link between the vegan diet and a higher susceptibility to fractures and low bone mineral density.

Studies show that resistance training can stimulateTrusted Source bone formation, whereas other common sportsTrusted Source such as cycling or swimming do not affect bone mineral density.

Knowing how different forms of physical activity affect bone mineral density among vegans could help inform public health recommendations.


Filed under Uncategorized

Tips on Eliminating Meat from your Diet – Mayo Clinic

I haven’t eliminated meat from my diet, but I have cut back sharply. If you are considering either going without meat, or cutting way back, you have probably wondered about what you will be missing in nutrition. Well, Dr. Robert Sheeler, Medical Editor of the Mayo Clinic Health Letter offered some worthwhile tips for just such a situation.

” … if you eliminate or markedly reduce only the meat in your diet, but still consume animal products such as dairy and eggs, and a wide variety of plant-based foods, you should have no problem getting adequate protein, iron, calcium and vitamin B-12.

Not so much ...

Not so much …

“Even a vegan diet — which eliminates all animal-based foods, including dairy and eggs — provides adequate protein and iron if you get enough calories and eat a variety of foods, including soy products, legumes, lentils, nuts, seeds, whole grains, and dark green leafy vegetables.

“The only true nutritional issues for those who adopt a balanced vegan diet are:
•    Calcium — If you don’t consume dairy products, a calcium supplement may be necessary. Other calcium sources include fortified products such as some types of tofu, soy milk, breakfast cereal and fruit juice. Dark green vegetables, such as spinach and broccoli, also contain calcium.

•    Vitamin B-12 — Some foods, such as breakfast cereals, are fortified with vitamin B-12. Still, you may need to take a vitamin supplement to get this important nutrient.
The key to a healthy meatless diet, like any diet, is to enjoy a variety of foods. No single food can provide all the nutrients your body needs.

“Want more great health information? Visit the store now to see the latest products from Mayo Clinic doctors, specialists and editorial staff.”


Leave a comment

Filed under health, healthy eating, healthy living, Mayo Clinic, meat, portion control, Weight

What is Native Foods Cafe?

I’m always in search of new places that can make eating out fun, and more healthy than most restaurants make it. So I was anxious to try a place new to Chicago.

The eatery is called the Native Foods Cafe and “is a vegan restaurant designed to meet the needs of today’s discriminating, health-conscious diners looking for great-tasting food… both vegetarians and meat-eaters alike,” according to its Web site. It’s actually a chain started 17 years ago that now has 13 locations, two of which are in Chicago.

My Native Foods mushroom burger; the brown slice above the bun is some sort of fake sausage, unneeded I think if a portobello mushroom cap had been in the mix instead of mushroom slices.

I had a portobello mushroom burger which was good but cluttered up by some sort of fake sausage patty.

A great portobello mushroom cap can sit in for a beef burger anytime. I often make them on my outdoor grills in the summer with a teriyaki sauce for flavoring. This offering had wonderful slices of mushrooms in it.

That said, I enjoyed Native Foods better than the Protein Bar, which also claims to offer healthier alternatives. Its menu was too salt-laden for me and my high blood pressure. Native Foods had a great menu selection and wonderful presentation of the various dishes we ordered on our visit (there were six of us, so I got to see quite a few dishes, sides and appetizers).

I could not find nutrition info on the Native Food Web site. I hope that appears sooner rather than later.

1 Comment

Filed under fast food, healthy eating

Vacations Can Include Healthy Meals

I’ve been writing a lot about the junk food I ate on my recent New York City vacation which included my 40-year high school reunion and my daughter’s NYU graduation. But I also tried to sprinkle in some healthier meals to balance out the hot dogs and fried dough.

My daughter picked a vegan restaurant for her graduation dinner and I opted for a plate of five vegetables there. I dislike two of those, Brussel sprouts and sweet potatoes, which I gave away but I enjoyed the fennel, one of the more obscure veggies I grew up eating and still enjoy. I was disappointed the place had no portobello mushroom offerings on its menu. I find those mushrooms exquisite and a worthy alternative to any meat dish.

Continue reading

Leave a comment

Filed under calories, healthy eating, men and healthy eating