Forums: March 2010 Kickstart Forum Archive: Nutritional Guidelines
Created on: 03/08/10 07:03 PM Views: 1462 Replies: 5
kmt Joined: 03/08/10 Posts: 13	Nutritional Guidelines Posted Monday, March 8, 2010 at 7:03 PM Can you please provide a list of nutritional guidelines, in terms that I can match to product labels, to make this a healthy diet? After the first few days I was weak and shaky. I finally found a protein conversion formula that calculated I need 54 grams of protein/day for my age and weight. I was getting a fraction of that! I know what size meat portions are appropriate for me - but did not know how to convert that into the necessary quantity of beans. Now my skin is dry and itching - my hands have cracked and bled! I realized I am getting no fat - except for half an avocado daily. I started pouring olive oil on my grains - but how much? 1 TBSP is 14 grams of fat - but how much fat do I need for my weight and age? The bottle says it is 22% of the Daily Value of a 2,000 calorie diet. But calories does not seem to be a reasonable way to evaluate a vegan diet. How do I calculate a guideline of total grams of fat my body is likely to need each day?
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essie Joined: 02/26/10 Posts: 163	RE: Nutritional Guidelines Posted Tuesday, March 9, 2010 at 11:36 AM Hi kmt, Maybe Susan or Jill will weigh in on this, but you could take a look at the FAQ pages in the meantime, which explain in more detail what a well designed vegan eating style should look like. There's a lot of info under the RESOURCES tab in the upper right. This page at Nutrition MD is very helpful (Nutrition MD is also run by PCRM, so is part of this Kickstart): http://www.nutritionmd.org/makeover/basics/go_veg_start.html More FAQ with topics covering essential fatty acids, protein, etc. http://www.pcrm.org/health/veginfo/faq.html I think it's pretty hard not to get enough protein, if you are eating enough calories and varying what you are eating. There's protein in pretty much everything, even things people normally wouldn't consider, like broccoli. Re: fat, I read somewhere that the fat stored on our bodies is being burned for fuel whenever we're not eating any...so we're really never on a no-fat diet. But the essential fatty acids FAQ might clue you in about whether you need more than what the plan recommends. Everybody is different. Good luck finding what works for you.
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txgirl Joined: 01/04/10 Location: Pasadena, TX Posts: 82	RE: Nutritional Guidelines Posted Tuesday, March 9, 2010 at 1:24 PM kmt - I find that my skin seems to get drier and itchier every winter, and I don't think I've been eating as low-fat as the nutritionists and doctors here recommend. Have you been drinking the 64-96oz of water every day? (I haven't - so that and the lack of typical Texas humidity is what I've been blaming my dry skin on.) Essie has a point about protein and the same can be said for oils - almost everything we eat has some amount..it's just that there's more to certain foods than others. If you're really concerned about getting in the right quantities of everything - there's a couple of approaches you might take. 1st, you could figure out what your min/max desired amounts are and divide that by the number of meals you eat everyday and then you have your average protein or fat amount per meal. If you're looking for something more like servings and exchanges, you could go with the ADA exchanges and there are lots of books with meal-planning ideas for that, including vegan and vegetarian ones. However, I think most of the vegan diabetic books focus on healthy, low-fat, high-fiber eating and shun the weighing and measuring method.
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Wild4Stars Joined: 12/27/09 Location: Florida Posts: 832	RE: Nutritional Guidelines Posted Tuesday, March 9, 2010 at 1:39 PM I live in Florida where the humidity is high and vacation in Arizona where it's usually about zero!! When I'm in Arizona I eat just the same way I eat in Florida but my skin feels like it is going to shrivel up and blow away. I make it a point to up my water which isn't easy because I drink 100 ounces a day. I use shea butter by the tub when I'm in Arizona. I also carry a small water mister. I'm just saying this because maybe you should be looking at your environment as well as your diet. Are you running the heat in your house? That will dry the air and your skin. Maybe you need some good lotions, and drink lots of water. Vikki ~ Wild4Stars@gmail.com
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kmt Joined: 03/08/10 Posts: 13	RE: Nutritional Guidelines Posted Tuesday, March 9, 2010 at 2:47 PM Thanks for the suggestions so far - I am already doing most of them. But an eye-opener for me, is that my body is using up it's own fat. I LOVE IT! That is one of the benefits I am seeking, and I still have at least 10 pounds to donate to the menu! I did stumble on what I was looking for. I know this is not part of the Kickstart literature, but Dr. Weil has updated his food pyramid with guidelines as to number of servings and size of serving on a weekly basis. It is a great visual and includes much of the ratio detail I need. It is not intended to be vegan, but by excluding the 2 servings of fish/week, I can easily adjust this with what I have learned so far from Kickstart. If you cut/paste, I hope this link will get you back to it: http://www.drweil.com/drw/ecs/pyramid/press-foodpyramid.html Please send any comments on the content, or where you recommend adjustments for the vegan lifestyle. Thanks again!
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essie Joined: 02/26/10 Posts: 163	RE: Nutritional Guidelines Posted Tuesday, March 9, 2010 at 3:09 PM This is the basic style I am following (except only the bottom VEGAN part of the pyramid): http://drfuhrman.com/shop/magnet.htm Hope that's OK to post--it's actually compatible with this program. The main difference is there's more greens and less starch. Basically, I aim to eat as many vegetables as possible, preferably leafy greens and other greens, at least 1 cup of beans, up to 4 servings of fruit, 1 serving of whole grains, 1-2 oz of raw nuts or nut butter, avoid added oils, and go low sodium. Very little, if any processed foods or convenience foods except as occasional things. And yes, that can be a challenge. But I do the best I can. The above style works for me. The Kickstart plan is a little more flexible, but very similar really--they just say focus on the new four food groups: http://www.pcrm.org/health/veginfo/vsk/food_groups.html
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