![]() The CALCIUM is primarily from the fortified soy milk, then from the broccoli, figs, and oranges. The VITAMIN B12 is all from the fortified soy milk. “Special concerns” for vegans (but not only vegans): The “how” and details of it all from (click to enlarge, chart is in two parts): **Figs are seasonal but dried figs are available year-round, or they can be picked from trees during their season, July–September in CA, or bought fresh, and frozen for out-of-season use such as in smoothies. *The one pill supplement is zinc at 1/2 of a 10 mg tablet or 5 mg. Soy Milk – unsweetened, fortified w/calcium, vit. Keep in mind that this is not for taste or “excitement,” it’s just to show the ample nutrition in basic everyday plant foods: 1. ![]() If I had to choose, strictly for nutrition, one group of foods for the rest of my life, here they are in alphabetical order (see underneath Cronometer charts for notes). ![]() So for now, forget about the vast array of delicious foods and treats available to vegans just about everywhere, and think “simplest possible.” So, just how simple can one’s vegan diet be to have full needed nutrition in a day? Think as if we only had 12 basic foods to consume, including just one fortified processed food item, and a maximum of one supplement in pill form*, with the rest being whole plant foods with only a couple being milled or otherwise minimally processed. Well, I decided to prove them to be mistaken in very basic terms, with an actual boilerplate, one-size-fits-most “Vegan Diet.” UPDATED 8/15/18, added a few minor details.Ī lot of people like to complain about how complicated, expensive and just plain impossible “The Vegan Diet” is, as their excuse for never trying, or for quitting and fitting back in with the corpse-eating animal lovers who fund all sorts of unspeakable animal abuse.
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