Vegetarian/Vegan Nutrition
Susan is the Nutrition Consultant with the Vegetarian Society who answers queries on vegetarian diets and specializes in Vegetarian/Vegan Nutrition. In 2020, she also received a certificate in Whole Food Plant-Based Nutrition from eCornell University, a world renowned nutrition studies programme in plant-based nutrition. She can help you with your new diet while helping reduce your impact on the environment. It is easy to be an unhealthy veggie with too many fake meats, too much coconut oil or too many carbs. Planning meals, trying new recipes and getting the whole family involved can be a great start.
Plant-based diets have higher fibre content and have been shown to reduce cardiovascular disease and control weight. You can meet all your nutritional needs through foods without lots of supplements, although Vitamin D and B12 may be required.
Contact Susan here for help with becoming more plant-based, to get a diet analysis or a full meal plan personalised to your nutritional needs and tastes see PERSONALISED MEAL PLANS
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If you want to get started, here is a 3-day plant-based meal plan from Cornell University
Check out this website for resources and educational tools to help with a healthy whole food plant based nutrition
A vegetarian diet can include
A vegetarian diet does not include
Vegetarian/Vegan
Many people now want to eliminate some or all animal products. Adopting a plant-based diet can be a healthy option, as there are a wide variety of foods and vegan substitutes which provide the nutrients contained in animal-based foods. Susan can help with recipe ideas, meal-planning, and supplements.
“I like incorporating plant-based foods into all my clients’ diets, even if only for one day a week. It’s great to work with clients who are passionate about adopting a plant-based diet and want to meet all their nutritional goals while also reducing our carbon footprint.”
Research shows how plant-based eating is healthier:
- Less obesity, Body Mass Index-1 kg/m², lower caloric
- Higher fibre content and anti-oxidants
- Lower rates of Ischemic Heart Disease-25% lower mortality
- Lower Blood Cholesterol-0.5mmol/l, lower BP
- Children tend to be leaner with height in healthy range
- Lower Rates of Hypertension, Type II Diabetes, 8% reduction of cancer in vegetarians, 15% in vegans
- May improve mood
- Can supply all nutrients
Advice to become more plant-based
- Gradually reduce meat and try new foods
- Try a few veggie days and increase veggie days
- Look for nutrient substitutes
- Source new recipes
- Stock up on staples such as nuts, seeds, proteins
- Dinner party with new dishes
- DON’T JUST OMIT MEAT WITHOUT PROPER SUBSTITUTES
Easy plant-based healthy recipes
Plant-Based Mexican 7-Layer Dip
Chocolate Madness Smoothie Bowl
Pineapple, Banana and Orange Smoothie
Banana and Coconut Overnight Oats
Recommended supplements if you feel you need a little extra help
Vitamin B12 for plant based diets, great on pasta
Vitamin D to use during winter months
Easy plant based recipes
One dish plant based winter recipes
Healthy vegan recipes
Be more vegan
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