Veganuary and Plant-based Resource Guide by a Nutritionist

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What is Veganuary?

Is a vegan diet appropriate in all stage of life?

Why do people sign up?

Any books and resources to assist further?

What foods should you focus on?

Supplements required?

What The Heck is Veganuary?

For the month of January, people all over the world decide to eat fully vegan for one month. You’ll focus on nuts, seeds, plant protein, grains, vegetables, fruit, pulses and beans. It may seem hard to avoid dairy, eggs, meat and seafood if you’re used to consuming these daily, but I promise, you’ll become more creative in the kitchen. It’s not restrictive at all and I eat way more diverse than I did when I was omnivore. The average person isn’t eating enough vegetables or getting enough fibre in their day (goal is 25-38g in Canada, but I recommend going higher than that). They key is to ensure you are replacing fats and protein so you feel full and satiated. I’ll give you some examples later on.

Does Science say a vegan diet is healthy?

It is the position of the Academy of Nutrition and Dietetics that appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases. These diets are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes. Plant-based diets are more environmentally sustainable than diets rich in animal products because they use fewer natural resources and are associated with much less environmental damage. Vegetarians and vegans are at reduced risk of certain health conditions, including ischemic heart disease, type 2 diabetes, hypertension, certain types of cancer, and obesity. Low intake of saturated fat and high intakes of vegetables, fruits, whole grains, legumes, soy products, nuts, and seeds (all rich in fiber and phytochemicals) are characteristics of vegetarian and vegan diets that produce lower total and low-density lipoprotein cholesterol levels and better serum glucose control. These factors contribute to reduction of chronic disease. Vegans need reliable sources of vitamin B-12, such as fortified foods or supplements. - Academy of Nutrition and Dietetics

Why Do People Sign up?

• a sense of community

• a challenge always feels so good once accomplished

• health benefits include less hypertension, lower LDL cholesterol levels, reduced cancer risk, lower levels of type 2 diabetes

• can lead to better bowel movements due to an increase in fibre

• a more sustainable way to eat - land use, water consumption, no methane released

  • did you know the majority of soy goes to factory farmed animals and isn’t for human consumption?

• many people eat animals, but could never go through with killing them so this is an opportunity to think about speciesism and our treatment to animals. We love our dogs, cats and horses, but many believe cows, pigs, lambs, goats and chickens don’t have feelings? I think a lot of it is how are are raised - we are brought up to believe some animals are pets and some are food. I find it so interesting that everything marketed towards young children (bedding, books, toys, bath toys, pyjamas) is almost all based on animals because they love all of them. We lose that as we age

Books and Resources

I curated a folder with my favourite vegan resources listed below on amazon for you

• How Not To Die by Micheal Greger

  • The cookbook is great too

• Oh She Glows Cookbook

• B12 supplement

• Vegan D3/K2

• kids supplements

• Minimalist Baker Cookbook

• Simon Hill’s Plant Proof

• Will B’s Fibre fuelled (gut health)

• Peta website

• David Suzuki on veganism and sustainability

• Cowspiracy movie

• Forks over Knives movie and website

• Eating Animals

• Canada’s Food Guide

• Danish Dietary Guidelines

Foods To Focus On:

Protein

• edamame

• soy milk

• organic or non GMO tofu/smoked tofu

• tempeh

• lentils

• quinoa

• peas

• chickpea lentil pasta

• hemp hearts/chia/flax/peanut butter are healthy sources of fat, but also contain protein

• beans are a carb, but offer some protein

• protein powder is optional, but I do like it in smoothies or post workout

• occasional mock meats, such as Beyond Meat or Just Egg is ok and delicous at times

• chickpea flour is so tasty as an omelette

Healthy Fats

• use olive oil or avocado oil for high heat cooking. EVOO can even replace butter in many recipes

• avocado

• soy products

• nuts/seeds

• it’s important to eat ALA rich foods (flax, chia, hemp seeds), but I also like to take an algae oil occasionally as quality assurance as we don’t know how much we concert into omega 3

Vitamins & Minerals

Guess what? You can get all your vitamins and minerals from a plant-based diet except B12 and D3. However, B12 is injected into farm animals are they no longer get B12 from the soil since they majority are factory farmed. This means, your omnivore friends are also getting it from a supplement.

The thing about D3 is if you live in North America, you’ll need D3 supplementation no matter what way you choose to eat. We just don’t have enough sunshine in Canada throughout the Winter months especially so supplementation is not unique to vegans or plant-based eaters.

Recipe Ideas

• Vegan Breakfast Sandwich

• Chickpea Crepe

• The Best Carrot Cake

• Tabouli Inspired Smoked Tofu Dish

• Butternut Squash Soup

• Easy Taco Bowls

• Thai Tofu Curry

• Chickpea Tuna Sandwich

• Chocolate Peanut Butter Cup

• Salad Rolls Vietnamese Inspired

• Chia Pudding

Recipe Ebooks with Macros and Vitamins

• 50 gluten-free vegan recipes that are anti-inflammatory and warming, perfect for Fall and Winter

• lower fat plant-based meal plan (30% from fat)

Any tips that worked well for you? Anything you’d like answered? Just comment below!

I hope this resource helps you. As a nutritionist and plant-based eater for over 11 years, I can assure you it’s possible to get your minerals, vitamins, protein and fibre from plants.

Jordan Bruce, RHN

@jordanbruce.wellness

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