Vegan for Life - Jack Norris [0]
Praise
Title Page
Dedication
Introduction
CHAPTER 1 - UNDERSTANDING VEGAN NUTRIENT NEEDS
VEGANS AND THE RDAS
NUTRIENT INTAKE OF VEGANS: HOW DOES IT COMPARE TO RECOMMENDATIONS?
GOOD DIETS ARE GOOD ADVOCACY
SUPPLEMENTS IN VEGAN DIETS
KEEPING NUTRITION SIMPLE
UNDERSTANDING NUTRITION RESEARCH
TYPES OF STUDIES
OTHER CONSIDERATIONS
CHAPTER 2 - PROTEIN FROM PLANTS
COMPLETE AND INCOMPLETE PROTEINS
PROTEIN RDA FOR VEGANS
MEETING PROTEIN NEEDS ON A VEGAN DIET: THE IMPORTANCE OF LEGUMES
VEGAN PROTEIN : MEALS THAT DELIVER
INADEQUATE INTAKES
DO VEGANS GET ADEQUATE TRYPTOPHAN?
TIPS FOR MEETING VEGAN PROTEIN NEEDS
CHAPTER 3 - VITAMIN B:
VEGAN SOURCES OF VITAMIN B
VITAMIN B DEFICIENCY
SUPPLEMENTING VERSUS MONITORING
MEETING VITAMIN B NEEDS
GETTING B FROM FORTIFIED FOODS
VITAMIN B FACTS
IS A VEGAN DIET NATURAL?
CHAPTER 4 - CALCIUM, VITAMIN D, AND BONE HEALTH
CALCIUM
VITAMIN D
CHAPTER 5 - FATS
LONG-CHAIN OMEGA 3 FATS
OMEGA-3 FATS IN PLANTS
DHA SUPPLEMENTS
MEETING ESSENTIAL FATTY ACID NEEDS
HOW MUCH FAT SHOULD VEGANS CONSUME?
VEGETABLE OILS IN VEGAN DIETS
WHAT ABOUT COCONUT OIL?
CHAPTER 6 - IRON, ZINC, IODINE, AND VITAMIN A
MINERAL ABSORPTION ON VEGAN DIETS
IRON
ZINC
IODINE
VITAMIN A
VITAMIN K
OTHER VITAMINS AND MINERALS
MEETING NUTRIENT NEEDS: PUTTING IT ALL TOGETHER
CHAPTER 7 - THE VEGAN FOOD GUIDE
THE VEGAN FOOD GROUPS
USING THE VEGAN FOOD GUIDE
WHOLE VERSUS PROCESSED FOODS: FINDING A BALANCE
ALLERGIES AND FOOD INTOLERANCES
CHAPTER 8 - MAKING THE TRANSITION TO A VEGAN DIET
GETTING STARTED
VEGAN ON A BUDGET
SOYFOODS PRIMER
FERMENTED SOYFOODS
WESTERN SOYFOODS
WHAT VEGANS EAT
CHAPTER 9 - A HEALTHY START
GETTING ENOUGH CALORIES
NUTRITION CONSIDERATIONS IN VEGAN PREGNANCY
VEGAN NUTRITION FOR NURSING MOMS
SAMPLE MENUS
CHAPTER 10 - RAISING VEGAN CHILDREN AND TEENS
INFANTS
THE FIRST BIRTHDAY AND BEYOND: VEGAN TODDLERS
ON THEIR OWN: VEGAN SCHOOL-AGE CHILDREN
VEGAN TEENS
REAL VEGAN CHILDREN
A NOTE ABOUT DHA
CHAPTER 11 - VEGAN DIETS FOR PEOPLE OVER FIFTY
CHANGES IN NUTRIENT NEEDS WITH AGING
TIPS FOR OLDER VEGANS
THE BUDGET-MINDED VEGAN
PROTECTING COGNITIVE FUNCTION
CHAPTER 12 - PLANT FOOD ADVANTAGES
RESEARCH ON VEGETARIANS AND VEGANS
HEART DISEASE
HYPERTENSION
BODY WEIGHT
OTHER CHRONIC DISEASE CONDITIONS
VEGETARIAN DIETS AND CANCER
DISEASE RISK IN VEGANS
CHAPTER 13 - MANAGING WEIGHT, HEART DISEASE, AND DIABETES
BENEFITS OF VEGAN DIETS FOR MANAGING CARDIOVASCULAR DISEASE
BENEFITS OF VEGAN DIETS FOR CONTROLLING TYPE-2 DIABETES
LOW-FAT VEGAN DIETS FOR TREATING HEART DISEASE AND DIABETES: THE RESEARCH
FAT AND CHRONIC DISEASE
THE GLYCEMIC INDEX: HOW CARBOHYDRATES AFFECT DISEASE RISK
PUTTING IT ALL TOGETHER: FOOD CHOICES FOR MANAGING CHRONIC DISEASE
FAT AND WEIGHT CONTROL
PLANNING VEGAN DIETS FOR WEIGHT LOSS
SAMPLE MENUS
CHAPTER 14 - SPORTS NUTRITION
MEETING ENERGY NEEDS
PROTEIN
CARBOHYDRATE AND FAT
IRON
PERFORMANCE ENHANCERS
AMENORRHEA IN ATHLETES
GUIDELINES FOR VEGAN ATHLETES: A QUICK SUMMARY
SAMPLE MENU
CHAPTER 15 - IS IT SAFE TO EAT SOY?
SOY NUTRITION
SOY AND HEALTH
HOW MUCH AND WHAT KIND OF SOY TO EAT
CHAPTER 16 - WHY VEGAN?
LIFE ON A MODERN FARM
EGG-LAYING HENS
UNDERCOVER INVESTIGATIONS OF EGG FARMS
BIRDS RAISED FOR MEAT
PÂTÉ DE FOIE GRAS
PIGS
DAIRY COWS
VEAL CALVES
BEEF CATTLE
TRANSPORT
SLAUGHTER
FISH AND OTHER SEA CREATURES
SLOW CHANGE
ALTERNATIVES TO FACTORY FARMS
THE BETTER SOLUTION: GO VEGAN
DO ANIMALS HAVE RIGHTS?
EXTENDING JUSTICE TO ANIMALS
WHAT ABOUT INDIGENOUS PEOPLE WHO MUST KILL ANIMALS TO SURVIVE?
VEGAN RESOURCES
A QUICK GUIDE TO COOKING GRAINS, BEANS, AND VEGETABLES
Acknowledgements
NOTES
INDEX
Copyright Page
PRAISE FOR VEGAN FOR LIFE
“The vegan revolution is upon us! Vegan for Life is an essential handbook for understanding all of the ins and outs of this increasingly popular lifestyle choice.”
—Mark Reinfeld, coauthor of The 30-Minute Vegan, The 30-Minute Vegan’s Taste of the East, The Idiot’s Guide