Issue 02: Health, Nutrition & You: Growing girls and Veganism

Hi again, I thought I should address the word “diet” today! If you look it up in the Miriam Webster dictionary, several definitions come up. I like the one that says “habitual nourishment!” So everything we choose to eat or drink on a regular basis is our diet. If we follow a certain religion, there may be certain foods or drinks from which we abstain, and that’s alright because we can make up for those foods on other days of the week. Today, we have a zillion diets out there: Paleo, Mediterranean, the DASH, vegetarian, and trending now, the Vegan. Let’s talk about veganism. I see many young ladies and mums come into our Wellbeing center asking for advice, as they want to turn vegan. These are things I advise them on:

• Veganism is a philosophy centered around animal rights, and the intentional avoidance of all animal products: no eggs, no milk, no dairy products, no meat of any kind, poultry, or seafood. Even honey or gelatine in sweets is avoided due to the fact it is derived from animals. Vegans believe that animals have rights, starting by being kept off our plates.
• Veganism also means you don’t buy any items made from animal skin, fur or feathers. So no more leather shoes, bags or jackets either, young lady! Whatever your motivation for adopting a vegan diet, it needs to be done right.
• There are essential micronutrients in animal products which you have to match in your vegan diet, for example: Vitamin B12 , Zinc, Iron and essential fatty acids Omega 3 and calcium, which are typically from meat and fish.
• Vitamin B12 is more easily derived from animal sources and is essential for healthy digestion and prevention of anaemia (low circulating iron). A deficiency in this vitamin can lead to fatigue, nerve damage, loss of appetite and constipation, and nobody wants that, right? So, active B12 supplementation is a must, since the recommended vegan option is from button mushrooms and nori. But you would require a basketful of them to get the recommended dietary intake of 2.4 µg/day! Vitamin B12 works with folate, another B vitamin, essential for cellular regeneration and growth.
• Zinc is a trace mineral that needs attention, as its convenient sourcing is from animal products, required for many body functions including healthy immunity, growth and development.
• Broccoli, carrots and bananas contain zinc, but may not cover your daily needs. So go nuts on seeds such as hemp, pumpkin or chia or legumes like lentils, beans, chickpeas etc. Tofu and wholewheat bread works well too. Still, a supplement may be required when your diet is lacking, 40mg may help you kick start your day!
• Our menstrual cycle depletes us of several nutrients each month, the most important one being Iron. It is required for red blood cell production and for carrying oxygen to all the tissues in our body. If you were tired at school or college today, or a bit low after your period, then you may need an iron boost. So if not coming from meat, get it from a stack of broccoli, beans, and tofu, sunflower seeds or nut butters. Around 15mg/day is what you need to consider.
• Vitamin C assists in iron absorption, so fruits are your friends! If you decide to go vegan, read up on it. To include all the necessary nutrients, spend time buying daily fresh produce, preparing it and have fun exploring all those new tastes and textures. Get creative!
• I choose a couple of days to go meat- free, and find it is a great way to cleanse. I select a variety of food colours: green, orange, yellow, red and purple, to get all the benefits. Fresh herbs and spices really jazz up the flavour. There are plenty of delicious recipes out there, and a quick search online will provide you with ways to “veganise” any of your favourite dishes. For more information, The Vegan Society (vegansociety.com) is a reliable resource.

RECIPE

Brekkie On-the-Go!

• 250ml almond milk (or your choice of nut milk)
• 1 teaspoon of probiotic powder
• 1 small banana
• 1 handful of blueberries (they can be frozen if not in season)
• 1 teaspoon of peanut butter
• 1 or two unseeded dates
• 1/2 teaspoon organic vanilla essence
• 1/2 teaspoon cinnamon powder
• 1 handful of seed mix (sunflower, linseed and flaxseed)
• 1 cup of raw baby spinach leaves.

Blend with ice (extra water if required) and enjoy. Your tummy will be happy till lunch time. If mangoes are in season, I sometimes add a chunk for added fibre and taste.

Try it and tell us if you liked it!