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👋 Welcome back to the channel today I am gonna talk about The Vegan Plate which is what we vegans should eat to have a healthy life!
Get the book on Amazon Canada
Express Edition Becoming Vegan
Vegan Plate Daily
Fruits 4 or more
Vegetables: 5 or more
Legumes: 3 or more (lentils, beans, tofu)
Grains: 3 or more (pasta, rice, quinoa)
Nuts and Seeds: 1 or more (1/4 cup) or 2 tablespoons of peanut butter, almonds, etc.
Calcium rich foods: we will talk about that in the next video (part 2)
🟢 Omega 3 –
2 tbsp (30ml) chia or ground flax seeds
1/4 cup (60ml) hemp seeds
1/3 cup (85ml) walnuts
1 1/2 tbsp (37ml) canola oil
🟣 Vitamin B12 (include at least 1 of these in your diet)
DAILY supplement of at least 25mcg
Twice a week consume at least 1000mcg TOTAL weekly = 2000mcg
Consume 3 times a day foods fortified with B12 of a total of 2mcg or 33% of the daily value
🟡 Vitamin D (you can do one of these or a combination of all)
Sunbathing – face and arms uncovered without sunblock
15 min for light skin people
20min for darker skin people
30min for elderly
Foods Fortified with Vit D (note that there are foods that have this vit. and is animal origin)
Supplements
15mcg (600IU) age 0-70 years
20mcg (800IU) age 70+ years (sorry I said wrong the video)
UP TO 100mcg (4000IU) is considered suitable for adults
🟠IODINE
Take supplements or foods with 2ml iodine (1/3 tsp)
Remember that not all the salts are iodized and the most recommended are sea salt, Himalayan or Kosher as they do not have chemicals or additives.
In the next video I will tell you about Calcium, Iron and Protein for a better diet!
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