ChristianVeg.org Nutririon Information
From Christian Vegetarian Association (CVA)

ChristianVeg.org Nutrition Information

A plant-based diet can be very healthy. Indeed, the biggest and  strongest animals on earth are vegetarian, as are some of the world’s  best athletes.  It’s really easy getting all the nutrients you need on a  plant-based diet. The following nutrients are those that people most  often have questions about or that need some specific attention in  pure-vegetarian (vegan) diets that exclude all animal-derived  products.

Plant-Based Nutrition

A plant-based diet can be very healthy. Indeed, the biggest and strongest animals on earth are vegetarian, as are some of the world’s best athletes.  It’s really easy getting all the nutrients you need on a plant-based diet. The following nutrients are those that people most often have questions about or that need some specific attention in pure-vegetarian (vegan) diets that exclude all animal-derived products.

Protein Vegetarians should eat 0.4 g of protein per day for every pound of healthy body weight. If vegetarians consume adequate calories and a variety of foods each day, they should get enough protein. One need not combine foods at each meal to get “complete protein.” Some good sources of protein include tofu, veggie burgers, soymilk, lentils, beans, nuts, and brown rice.

Carbohydrates Some popular books have denounced carbohydrates, but it’s processed carbohydrates that aren’t good for you. Carbohydrate-rich, whole plant foods (such as beans, oatmeal, brown rice, and fruits) help you feel full to prevent weight gain, lower cholesterol, and prevent diseases such as diverticulitis and diabetes.

Fats Higher fat foods like nuts and seeds (and their butters), avocados, and small amounts of vegetable oils (especially canola and olive) should be part of a healthy diet. These foods are particularly important for meeting children’s calorie needs. Omega-3 fatty acids are important to good health, and walnuts and flaxseed oil are good plant sources.

Calcium Some good sources of calcium include calcium supplements, fortified orange juice, fortified soymilk, collard greens, navy beans, almonds, broccoli, and kale.

Iron Good sources of iron include Grape-Nuts, bran flakes, soybeans, and chickpeas.

Vitamin B12 Vitamin B12 is needed for good health. Though it is made by plants, most people have gotten B12 from animal-based foods. Vegans should get 3 mcg/day through fortified foods, or at least 10 mcg/day through a B12 supplement.

For further details on vegetarian nutrition, see The Vegetarian Resource Group.  

Protein

Vegetarians should eat 0.4 g of protein per day for every pound of healthy body weight. If vegetarians consume adequate calories and a variety of foods each day, they should get enough protein. One need not combine foods at each meal to get “complete protein.” Some good sources of protein include tofu, veggie burgers, soymilk, lentils, beans, nuts, and brown rice.

Carbohydrates

Some popular books have denounced carbohydrates, but it’s processed carbohydrates that aren’t good for you. Carbohydrate-rich, whole plant foods (such as beans, oatmeal, brown rice, and fruits) help you feel full to prevent weight gain, lower cholesterol, and prevent diseases such as diverticulitis and diabetes.

Fats

Higher fat foods like nuts and seeds (and their butters), avocados, and small amounts of vegetable oils (especially canola and olive) should be part of a healthy diet. These foods are particularly important for meeting children’s calorie needs. Omega-3 fatty acids are important to good health, and walnuts and flaxseed oil are good plant sources.

Calcium

Some good sources of calcium include calcium supplements, fortified orange juice, fortified soymilk, collard greens, navy beans, almonds, broccoli, and kale.

Iron

Good sources of iron include Grape-Nuts, bran flakes, soybeans, and chickpeas.

Vitamin B12

Vitamin B12 is needed for good health. Though it is made by plants, most people have gotten B12 from animal-based foods. Vegans should get 3 mcg/day through fortified foods, or at least 10 mcg/day through a B12 supplement.

For further details on vegetarian nutrition, see The Vegetarian Resource Group.