(10-12-2014, 03:30 AM)Catherine Wrote: Clearly a vegan diet is healthy and doesn't affect your strength. We would have to think about what we eat though.
That's where supplements come in handy. They take the worry away, about possibly not getting enough of the right nutrients. If a good supplement is taken daily then it's okay.
My problem is I probably can't eat sufficient quantities of the vegan foods that contain the essential nutrients (like Calcium, Omega 3 etc) i.e. for my age I would need 1,200mg daily of Calcium.
All these contain 100mg of Calcium:
Almonds...2 1/2 tablespoons
Broccoli...2 generous portions.
Chickpeas...3/4 can.
2 good sized oranges.
Tofu ...(half a pack=300mg.)
Greens....Large portion.
Watercress...3/4 of a bag.
Bread...2 good slices.
Green Beans....2 cups.
Red Kidney Beans...1 1/2 cups.
Cooked Spinach ....1/2 cup.
Tahini....2 dessertspoons.
So basically I would have to eat most things on this list every day. And I couldn't always do that.
I would have to eat 4 full meals, or huge meals to get enough. Though I do eat well, I can only manage 2 meals, plus a snack or two. When I used to eat fish and cheese it was certainly easier to get the quota. That's where supplements help.
