Appetite for Reduction_ 125 Fast and Filling Low-Fat Vegan Recipes - Isa Chandra Moskowitz [5]
Calcium. Calcium is the key component in strong bones and teeth, but also has many functions in your blood. It maintains blood pressure, helps in blood clotting, and is essential for muscle contractions such as your heartbeat. When you don’t have enough in your blood, it is taken from your bones, which reduces bone density.
Whenever someone eats fewer dairy products, the question of calcium intake arises. Have no fear: Green leafy vegetables such as collards, kale, and bok choy, broccoli, black eyed peas, fortified nondairy milks, and calcium-settofu are all good sources. Orange juice with added calcium and other enriched foods are also available. Lastly, calcium supplements or multivitamins that contain calcium can be also used. When supplementing with calcium, make sure you’re using tablets with a high percentage of “elemental calcium,” which means the amount of bioavailable calcium. Check to see that it says “amino acid-chelated” calcium somewhere on the bottle; your bones will thank you.
Zinc. Needed daily, but only in small amounts, zinc is required for growth, reproduction, a healthy immune system, metabolism, and a number of other functions. Zinc is widely available in whole grains, beans such as lentils and chickpeas, nuts, enriched cereals, and some fake meat products (be sure to check the label).
Vitamin B12. Talking about a vegan diet is like that game where you say a word and the other person says the first thing that comes to mind. “Vegan”—“B12!” It’s as if the entire diet hinges on this one vitamin! Vitamin B12 is available in such vegan foods as fortified nondairy milks, cereals, and nutritional yeast, as well as energy bars such as Clif and Luna. B12 deficiency is extremely rare and most often occurs when there are genetic issues affecting absorption or diets restricted far beyond veganism. Not that B12 is unimportant; it is crucial for your brain, nervous system, and red blood cells. You need 2.4 micrograms every day. Please do pay attention and make sure you have a daily source from fortified foods or a sublingual or spray supplement. Just don’t let the name association game get you down! If you are unsure, get a lab test to know your B12 levels.
Sodium. Salt is more than just a flavor enhancer! Sodium is a mineral required by your body for a number of functions; for example, sodium is required for water to get through your cell walls. Everyone gets enough as it naturally occurs in plants; the issue is that some people get too much and that is a risk factor for hypertension (high blood pressure). Fortunately, sodium is easy to monitor because you can control how much salt you add while preparing foods. Lower-sodium options exist for soy sauce, vegetable broths, and other prepared foods. If you are watching your sodium, choose these options when working with these recipes.
Say It with Me: High Fiber, Low Fat
Fiber. Fiber is only found in plant foods such as beans, whole grains, vegetables and fruits. It adds bulk to your diet, which fills you up quicker and keeps you full longer—great when watching your weight. It’s recommended that you consume 25-35 grams of fiber per day. The dishes in this book will help you reach that goal. Fiber also regulates blood sugar, lowers cholesterol, and reduces your risk for heart disease—an added benefit of these recipes. And fiber helps with weight control even before you eat it. These meals give you a serving with more food and volume, but fewer calories. It’s said that we eat with our eyes, and a full plate of fiber-rich foods looks satisfying, not restricting.
The Skinny on Fat. Yes, this book is low fat, but it’s not no fat. If you remember that diet craze of the ’80s, where people ate nothing but sugary cardboard cookies and didn’t even lose weight, you’ll know that zero-fat diets aren’t a good thing. In fact, the truth is your body needs fat. You need it to properly absorb vitamins, you need it to