Forums: September 2011 Kickstart Forum: balanced diet
Created on: 09/11/11 10:07 AM Views: 700 Replies: 4
kully1 Joined: 09/11/11 Posts: 2	balanced diet Posted Sunday, September 11, 2011 at 10:07 AM I have been using the menu plans supplied. I am interested in the nutritional breakdown or advise on why the meal plan was developed the way it was so that when I don't have a meal plan to follow, am I eating enough grains etc to keep me full? Is there some sort of guideline to follow when you are eating vegan?
	Edited 09/11/11 10:08 AM Quote | Send PM | Link | Top | Bottom
mollyhorn Joined: 03/03/10 Location: Fort Worth, TX Posts: 582	RE: balanced diet Posted Sunday, September 11, 2011 at 4:43 PM Here is a very standard breakdown, from VeganHealth.org http://www.veganhealth.org/articles/dailyrecs Also, the book "Becoming Vegan" by Brenda Davis is seen as a standard in vegan circles. (I really like Dr. Barnard's books as well, and have learned a lot from reading them.) Molly Horn
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Susan Levin Joined: 12/26/09 Posts: 1191	RE: balanced diet Posted Sunday, September 11, 2011 at 8:37 PM We made sure our meal plans had a lot of variety in order to cover nutrient needs. But we also tried to make sure they were realistic. For example, recipe ingredients overlap within the week, and we encourage eating leftovers. You can follow recommended meal plans. Or you can think about eating a variety of colors from the four food groups: vegetables, fruits, grains, and legumes. Susan Levin, MS, RD PCRM Director of Nutrition Education
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JamieR Joined: 01/01/10 Location: Mendocino Coast, Northern California Posts: 116	RE: balanced diet Posted Sunday, September 11, 2011 at 10:09 PM The general guideline I've been following lately is based upon Dr. McDougall's belief that human's are meant to be starch eaters; our brains, and the rest of us, function best on a high-starch diet. For each meal or snack, my first thought is: Where's the starch? Is it grain, legume, or starchy vegetable (or a combo)? Then I fill in with fruits and non-starchy vegetables. I try to add as many fruits and vegetables as I can! My fridge is overflowing at the moment! What I like about this approach is that healthy starch is quite filling; I'm less apt to want to snack on unhealthy things if I get enough filling starches. I've banished oil from my diet this week (I'll admit that some had crept back!); I'm finding I'm not missing it as much as I thought I would if I focus on the healthy starches! My suggestion: start with a healthy serving of a healthy starch and fill in your plate with a rainbow of healthy fruits and vegetables...and you can't go wrong. September Kickstart Goals: Walk/bike daily, keep up with forum, 100% low-fat vegan experimenting with maximizing FLAVOR! www
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Bugsmom Joined: 09/13/10 Posts: 2069	RE: balanced diet Posted Monday, September 12, 2011 at 8:27 AM JamieR wrote: . I try to add as many fruits and vegetables as I can! My fridge is overflowing at the moment! Hubby and I have had this discussion! We've decided that there needs to be a 'veg*n friendly' refrigerator design - something where the veggie drawers can handle big bunches of kale and bok choy and carrots and refrigeratable fruits and so on. There are a couple of newer model fridges on the market now that we'd LOVE to have - lots of configurable drawer space (which means we could have a bunch of veggie drawers!) but we'd need to build an addition on to the house to fit the behemoths. LOL We've actually had to change our shopping habits greatly over time. I used to shop for 2 to 4 weeks at a time. Now, I stock stable staples (like canned tomatoes) in large quantities but I shop weekly for the fruits and fragile veggies (onions will last two weeks but kale will not). Making menu plans really helps - we plan out two weeks of dinners (lunches are usually leftovers - we've been doing this for years) so I can stock common items (pasta, rice, quinoa, etc) and then I pick up the perishables once a week. --Deb R
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