This document discusses the benefits and risks of a vegan diet, as well as tips for getting started and ensuring adequate nutrition. It notes that a vegan diet can be beneficial but requires supplements of vitamin B12, iron, and zinc. Pregnant women are at high risk of deficiencies and should consult their doctor. Sources of protein, iron, zinc, calcium, and vitamin B12 in plant-based diets are outlined. Risks of deficiencies and tips for transitioning to and maintaining a healthy vegan diet are provided.

1. Weighing the Benefits and the Risks and how to get started

2. No meat, dairy, or eggs
 Recent studies show that it can be beneficial but it also
has some health risks
 Make sure you are getting enough iron, zinc, and
vitamin B12
 Pregnant women are at an especially high risk and
should talk to their doctor before taking hold of a
vegan diet

3. Vitamin B12
You may need a supplement!The Role of Vitamin B12:
 Nerve, blood cell, and DNA function
Deficiencies may lead to:
 Weakness
 Tiredness
 Constipation
 Loss of appetite
 Weight loss (negative)
 Nerve problems
 Depression

4. Iron
You may need a supplement
Two forms:
 Heme(40% of iron in animal foods)
 Absorbed by our bodies with ease
 Non-heme
 More difficult for our bodies to absorb
Vegan sources: legumes, sunflower seeds, dried raisins,
and dark, learfy greens. Vitamin C helps with iron
absorption (red peppers, citrus, and broccoli)

5. Zinc
Sources:
 Wheat germ
 Nuts
 Seeds

6. New Protein Sources
Protein function:
 Promotes cell growth and repair
How much do I need:
 0.8 g. daily for every kg of body mass (54 g for 150 lb
person)
Vegan Sources: natural soy, lentils, beans, quinoa, and
seitan

7. Be careful!
 If you don’t eat meat than what are you going to
replace it with?
 Be aware of the great white sharks! (white bread, white
pasta, white rice)
 Be aware of packaged foods and other foods that
provide little to no nutritional value and are on the rise
with calories

8. The Soy Debate
 Scientists are still debating over the Soy and its effect
on cancer and heart disease
 Too much soy-based vegan foods is possibly worse
than consuming animal products of high quality
 Meat substitutes are often high in sodium and
preservatives
Healthiest sources of soy: miso, tempeh, tofu, soy milk,
and edamame

9. How do I start?
 Start replacing animal products in your diet with plant
based foods
 Make gradual changes
How do you feel? If you feel good continue, if you don’t
than look for improvements or eat healthier meats
(white over red).

10. Food labels
 Casein and whey come from milk
 Cereal bars
 Granola
 bread
 Gelatin and Tallow(suet) come from meat
 Natural Red 4 (carmine, cochineal, cochineal extract..)
comes from beetles
 There are many more!

11. Benefits of Going Vegan
 Mood
 Meat based diets contain arachidonic acid which can
bring down mood by making small neurological
changes
 More and more vegan options on restaurant menu’s
and more waiter/waitress education
 Generally meat costs more
 You can get your calcium needs through plants

12. A plug on Calcium
Eat a variety!
Natural sources: Kale, bok choy, almonds, soy beans,
figs, navel oranges
Fortified sources: Cereals, plant based milks, tofu
Vitamin D helps the body absorb calcium
Sources: soy, leafy greens, and most fortified foods