≡ Nutrition +

VEGAN CATEGORIES NUTRITION LINKS  MEAT

FOOD LIST SNACKS HEALTHY BEST MEAT

Macros  Vitamins  Minerals  Benefits  Ingredient  Weight Loss            PROTEIN   10-35% of Daily Calories            FOOD SOURCES Vegetables (broccoli, spinach, asparagus, potatoes, sweet potatoes, brussels sprouts, green peas, mushrooms, edamame beans, sweet corn, quinoa, amaranth) Fruits (blackberries, bananas, guava, cherimoyas, mulberries, nectarines) Legumes, Nuts & Seeds (lentils, chickpeas, beans, peanut butter, pumpkin seeds, soybeans, hempseed, chia seeds) Meat (chicken breast, pork chops, tuna, beef, lamb, fish) Other (tofu, soy milk, yogurt, eggs, parmesan cheese, oats, oatmeal, tempeh, seitan, nutritional yeast, spirulina, ezekiel bread) HEALTH BENEFITS Growth, tissue repair, hormones, enzymes, strength, cravings, metabolism, fat burning, blood pressure, weight loss, fitness. Important building block of bones, muscles, cartilage, skin and blood. Tofu Lentils Peas Beans Spinach Mushrooms            CARBS (CARBOHYDRATES)  45-65% of Daily Calories            FOOD SOURCES Vegetables (sweet potatoes, potatoes with skin, pumpkin, butternut squash, beetroot, quinoa, couscous, yams) Fruits (bananas, oranges, blueberries, grapefruit, apples, raisins, cantaloupe, peaches, grapes, strawberries, pineapple, blackberries, plums, pears, acai berries, mango) Legumes, Nuts & Seeds (lentils, kidney beans, chickpeas, navy beans, chestnuts) Other (brown rice, oatmeal, milk, buckwheat, barley, oats, rye, triticale) HEALTH BENEFITS Energy, brain, kidneys, heart, central nervous system, digestion, appetite, blood cholesterol levels, build macromolecules. Sweet Potato Lentils Chickpeas Beans Pumpkin Quinoa            FATS   20-35% of Daily Calories            FOOD SOURCES Vegetables (brussels sprouts, spinnach, kale, edamame beans) Fruits (avocado, olives) Legumes, Nuts & Seeds (refried beans, kidney beans, flaxseed, almonds, walnuts, peanuts, pecans, cashews, macadamia, hazlenuts, sunflower, sesame seeds, pumpkin seeds, chia seeds) Fatty Fish (salmon, tuna, mackeral, herring, trout, sardines, anchovies, fish oil) Other (tofu, peanut butter, olive oil, soy milk, mayonnaise, eggs, virgin coconut oil, peanut oil, hemp seed oil, sesame oil, soybean oil, sunflower oil, canola oil, dark chocolate) HEALTH BENEFITS Heart, brain, cholesterol, inflammation, blood pressure, vitamin absorbtion, mood, depression, adhd, memory, joints, skin, pregnancy, energy, well-being, weight loss. Avocado Nuts Olives Tofu Peanut Butter Fish GOOD FATS: Mono & Poly unsaturated fats & omega 3's. BAD FATS: Saturated fats Red meat (beef, lamb, pork, bacon), chicken skin Whole-fat dairy products (milk, cream, cheese), butter, ice cream, lard Tropical oils (coconut oil, palm oil). Trans fats Commercially-baked: pastries, cookies, doughnuts, muffins, cakes, pizza dough Packaged snack foods: crackers, microwave popcorn, chips, stick margarine, vegetable shortening Fried foods: french fries, fried chicken, chicken nuggets, breaded fish and anything containing hydrogenated or partially hydrogenated vegetable oil, even if it claims to be "trans fat-free".            FIBER 38g Per Day            FOOD SOURCES Vegetables (peas, broccoli, sweet potato, collard greens, acorn squash) Fruits (avocados, oranges) Legumes, Nuts & Seeds (lentils, chia seeds, navy beans) Other (whole wheat pasta) HEALTH BENEFITS Digestion, appetite, blood pressure. Decrease risk of stroke, diabetes and gastrointestinal diseases. Peas Broccoli Sweet Potato Avocado Lentils Beans ≡ Vitamins +            VITAMIN A  (Retinol) 900mcg Per Day            FOOD SOURCES Vegetables (carrots, sweet potatoes, kale, spinach, bell peppers, broccoli, squash, green peas, spring onion, zucchini) Fruits (mangos, peaches, apricots, grapefruit, cantaloupe, papaya) Legumes, Nuts & Seeds (chillies, pistachios, black-eyed peas, apricot kernels) HEALTH BENEFITS Eyes, immune system, skin, bones, growth & development, anti-inflammatory, tissue repair, antioxidant, reproductive health, digestion. Carrots Sweet Potato Spinach Lettuce Capsicum Broccoli            VITAMIN B1  (Thiamine) 1.2mg Per Day            FOOD SOURCES Vegetables (asparagus, lettuce, mushrooms, spinach, peas, brussels sprouts, bean sprouts, eggplant, corn squash, snow peas, spring onion) Fruits (tomatoes, watermelon) Legumes, Nuts & Seeds (black beans, lentils, sunflower seeds, soy beans, pinto beans, lima beans, navy beans) Meat (bacon, pork chops, ham, tuna) Other (vegemite, coconut milk, brown rice, soy milk, whole wheat,) HEALTH BENEFITS Helps convert food into energy, skin, hair, muscles, brain, nerve function. Asparagus Lettuce Mushrooms Tomato Lentils Brussels Sprouts            VITAMIN B2  (Riboflavin) 1.3mg Per Day            FOOD SOURCES Vegetables (mushrooms, spinach, asparagus, avocado, tomato, cabbage, brussels sprouts, bean sprouts, broccoli, leafy green veggies, snow peas) Fruits (rasberries) Legumes, Nuts & Seeds (almonds, soybeans, whole and enriched grains & cerials) Meat (bacon, mackeral, liver) Other (vegemite, tempeh, milk, eggs, yogurt, cheese, sour cream) HEALTH BENEFITS Helps convert food into energy, nervous system, skin, nails, hair, blood, brain, eyes. Mushrooms Spinach Eggs Cabbage Asparagus Avocado            VITAMIN B3  (Niacin) 16mg Per Day            FOOD SOURCES Vegetables (leafy greens, asparagus, capsicums, tomatoes, sweet potatoes, bean sprouts, mushrooms, snow peas) Fruits (bananas, avocados, oranges, mangoes, nectarines, peaches) Nuts & Seeds (peanuts, sesame seeds, sunflower seeds, brown rice, barley, almonds) Meat (chicken, turkey, beef, pork, duck, lamb, bacon, tuna, salmon, sardines, trout) Other (tofu, coconut milk, vegemite, whole wheat bread, pasta, oatmeal, bran cereals, baker's yeast, coffee, tea) HEALTH BENEFITS Energy, skin, reduces anxiety and depression, antioxidant, detoxifying, heart, memory, lowers bad cholesterol, joints, muscles, hormones. Asparagus Capsicum Tomato Sweet Potato Mushrooms Tofu            VITAMIN B5  (Pantothenic Acid) 5mg Per Day            FOOD SOURCES Vegetables (broccoli, mushroom, avocado, sweet potato, cauliflower, tomato products, bean sprouts, green leafy vegetables, squash) Fruits (strawberries) Legumes, Nuts & Seeds (lentils, split peas, sunflower seeds, whole grains) Meat (chicken, bacon, salmon, liver) Other (coconut milk, egg yolk, milk) HEALTH BENEFITS Helps convert food into energy, lipids (fats), neurotransmitters, steroid hormones, hemoglobin. Broccoli Mushrooms Avocado Sweet Potato Cauliflower Tomato            VITAMIN B6  (Pyridoxine) 1.3mg Per Day            FOOD SOURCES Vegetables (potato, spinach, tomato, avocado, capsicum, bean sprouts, green leafy veggies, spring onion) Fruits (banana, watermelon) Legumes, Nuts & Seeds (sunflower seeds, walnuts, whole wheat, chickpeas, lima beans) Meat (chicken, bacon, salmon, tuna, trout) Other (tofu, onion, garlic, coconut milk, chillies, brown rice, peanut butter) HEALTH BENEFITS Lowers homocysteine levels, heart disease, converts trytophan to niacin and serotonin, sleep, appetite, mood, red blood cells, cognitive abilities, immune system. Potato Spinach Tomato Avocado Capsicum Tofu            VITAMIN B7  (Biotin) 30mcg Per Day            FOOD SOURCES Vegetables (cauliflower, carrots, broccoli, spinach, cabbage, sweet potato) Fruits (bananas, avocados, raspberries, strawberries, watermelon, grapefruit) Nuts and Seeds (almonds, peanuts, pecans, walnuts, sunflower seeds) Grains (oats, soybeans, bran, brown rice, wheat germ) HEALTH BENEFITS Skin, hair & nails, energy & mood, thyroid & adrenal function, nervous system, immune system, cognitive health, muscle pain relief, metablosim, heart. Cauliflower Carrots Broccoli Spinach Avocado Sweet Potato            VITAMIN B9  (Folate / Folic Acid) 400mcg Per Day            FOOD SOURCES Vegetables (asparagus, spinach, broccoli, brussels sprouts, green peas, avocado, lettuce, spring onion, turnip, okra) Fruits (citrus fruits, banana, papaya) Legumes, Nuts & Seeds (chickpeas, baked beans, peanuts, black eyed peas, fortified grains and cereals) Meat (organ meats) Other (onion, vegemite, orange juice, tomato juice) HEALTH BENEFITS New cell creation, fatigue, lowers levels of homocysteine, reduce heart disease, reduce colon cancer risk, offsets breast cancer risk amongst woman who consume alcohol. Asparagus Spinach Broccoli Brussels Sprouts Peas Chickpeas            VITAMIN B12  (Cobalamin) 2.4mcg Per Day            FOOD SOURCES Legumes, Nuts & Seeds (fortified cereals, fortified soymilk) Meat (chicken breast, lamb, beef, bacon, ham, salmon, tuna, sardines, trout, mackeral, liver, haddock) Other (nutritional yeast, suppliments, plant based meats, milk, cheese, eggs, sour cream) HEALTH BENEFITS Lowers homocysteine levels, lowers risk of heart disease, new cells, breaks down fatty acids & amino acids, protects nerve cells, red blood cells, DNA, bones, mood, depression, brain neurons, energy, metabolism. IMPORTANT INFORMATION Some people, particularly older adults, are deficient in vitamin B12 because they have trouble absorbing this vitamin from food. Those on a vegan or vegetarian diet often don't get enough B12 as it's mostly found in animal products. They may need to take supplements. A lack of vitamin B12 can cause memory loss, dementia, and numbness in the arms and legs. Nutritional Yeast Eggs Lamb Chicken Beef Fish            VITAMIN C  (L-ascorbic acid) 90mg Per Day            FOOD SOURCES Vegetables (capsicum, broccoli, cabbage, brussel spouts, bean sprouts, snow peas, cauliflower, corn, pumpkin, zucchini) Fruits (oranges, lemons, grapefruit, limes, mandarins, watermelon, kiwi fruit, strawberries, melons, blueberries, pomelo, bergamot, guava, papaya) Juices (orange, grapefruit, lemon, tomato, pinapple, apple, cranberry) Herbs & Spices (garlic, onion, chillies, coconut milk, thyme, parsley, basil, chives, coriander, saffron, bay leaf) HEALTH BENEFITS Immune system, heart, respitory, prevents anemia, brain, skin, allergies, mood enhancer, eyes, bones. Capsicum Broccoli Snow Peas Cauliflower Lemon Lime            VITAMIN D  (Calcitriol) 5mcg Per Day            FOOD SOURCES Sunlight (20 to 30 mins a day without sunscreen, 3 hours a day for dark skin) Vegetables (mushrooms, spinach, tofu, orange juice, soy milk, cereals) Dairy (fortified milk, margarine, egg yolk, butter) Meat (beef, pork chops, liver, salmon, mackeral, tuna, sardines) HEALTH BENEFITS Brain, muscles, pain, mood, immune system, heart, teeth, bones, kidney, pregnancy, skin. Sun Light Mushrooms Spinach Tofu Eggs Beef            VITAMIN E  (Tocopherol) 15mg  Per Day            FOOD SOURCES Vegetables (broccoli, spinach, tomato, sweet potatoes, pumpkin, squash, turnip greens) Seed & Vegetable Oils (olive oil, sunflower oil, wheat germ oil, soybean oil, corn oil) Fruits (avocado, mango, kiwi, quinoa, apricots, acai berry, seabuckthron) Nuts & Seeds (peanuts, sunflower, quinoa, almonds, hazlenuts, pine nuts) Others (peanut butter, coconut milk, almond milk, tomato sauce, almond butter, fortified cerials) HEALTH BENEFITS Skin, heart, women's health, eyes, wounds, memory, arthritis relief, blood sugar, bones, muscles, immune system. Broccoli Spinach Tomato Sweet Potato Avocado Quinoa            VITAMIN K  (Phytonadione) 120mcg Per Day            FOOD SOURCES Vegetables (cabbage, spinach, broccoli, asparagus, brussels sprouts, green beans, green peas, carrots, kale, collards, cucumber, bean sprouts, snow peas, green vegetables) Fruits (kiwi fruit) Meat (liver) Other (chillies, eggs, milk, olive oil, dried basil) HEALTH BENEFITS Activates proteins and calcium essential to blood clotting, prevents hip fractures. Cabbage Spinach Broccoli Asparagus Brussels Sprouts Peas ≡ Minerals +            CALCIUM (Ca) 1000mg Per Day            FOOD SOURCES Vegetables (broccoli, spinach, boc choy, bean sprouts, kale, okra, cress, pumpkin) Legumes (chickpeas, red beans, green beans, white beans) Fruits (orange, raisins, dried fig, currant) Seeds (sunflower, poppy, chia, sesame) Nuts (almonds, halzlenuts, walnuts) Others (garlic, tofu, coconut milk, olives, eggs, milk, cheese, yogurt, sour cream, seaweed) HEALTH BENEFITS Bones, woman's health, blood pressure, heart, gut, teeth, weight, muscles, nervous system, kidneys. Buc Choy Broccoli Spinach Chickpeas Tofu Eggs            CHLORIDE (Cl)   2.3g Per Day            FOOD SOURCES Vegetables (seaweed, tomato, lettuce, celery, olives) Legumes, Nuts & Seeds (rye, cereals) Other (salt (sodium chloride), soy sauce, processed foods) HEALTH BENEFITS Balances fluids in the body, stomack acid, essential to digestion. Tomato Lettuce Celery Olives Soy Sauce Fake Meat            CHROMIUM (Cr)   35mcg Per Day            FOOD SOURCES Vegetables (lettuce, tomato, onion, potato, mushrooms, spring onion) Fruits (prunes) Legumes, Nuts & Seeds (whole grains, oats, nuts) Other (eggs, cheese, brewers yeast) HEALTH BENEFITS Insulin, blood glucose levels, frees energy from glucose, metabolism. Lettuce Tomato Onion Potato Mushrooms Eggs            COPPER (Cu)   mg Per Day            FOOD SOURCES Vegetables (mushrooms, green leafy veggies, sweet potatoes, avocado, spinach, bean sprouts, spring onion) Fruits (prunes) Legumes, Nuts & Seeds (chickpeas, cashews, sesame seeds, barley, soy beans, sunflower seeds, navy beans, garbanzo beans, whole grain products) Meat (salmon, shellfish, liver) Other (tofu, chillies, garlic, olives, quinoa, tempeh, cocoa, dark chocolate, black pepper, spirulina) HEALTH BENEFITS Iron absorbtion, immune system, red blood cells, bones, blood vessels, nerves. Mushrooms Sweet Potato Avocado Chickpeas Tofu Quinoa            FLUORIDE (F)   4mg Per Day            FOOD SOURCES Vegetables (cooked carrots, cooked spinach, boiled potatoes, asparagus) Fruits (raisins) Legumes, Nuts & Seeds (white rice, black bean soup, cooked oatmeal) Meat (fish, blue crab, shrimp) Other (black tea brewed with tap water, fruit juice (grape), table wine, coffee, water that is fluoridated, toothpaste with fluoride) HEALTH BENEFITS Strong bone formation, stops dental cavities from starting or worsening. Carrots Spinach Potato Asparagus Rice Fish            IODINE (I)   mg Per Day            FOOD SOURCES Vegetables (asparagus, leafy green vegetables, baked potato, sea vegetables) Fruits (strawberries, bananas) Legumes, Nuts & Seeds (cooked navy beans) Meat (tuna, baked turkey breast, shrimp) Other (milk, yogurt, cheese, seaweed, iodized salt, eggs, processed foods) HEALTH BENEFITS Thyroide hormone, body temperature, nerve & muscle function, reproduction, growth, prevents goiter and a congenital thyroid disorder. Asparagus Potato Fish Eggs Fake Meat Spinach            IRON (Fe) 8mg Per Day            NON-HEME FOOD SOURCES (Plant based = less absorbed) Vegetables (spinach, broccoli, cabbage, beets) Legumes (beans, lentils, bean sprouts, soybeans, peas, spring onion, edamame) Others (tofu, garlic, olives, coconut milk, seeds, grains, nuts, dark chocolate, raisins, dried apricots, dried prunes, dried figs, milk, cereals, egg yolk) HEME FOOD SOURCES (Animmal based = easily absorbed) Meat (lean red meat, chicken, bacon, turkey) Fish (salmon, mackerel, anchovies) Others (liver, kidney, heart, clams, oysters, mussels) HEALTH BENEFITS Sleep, brain, fatigue, immune system, energy, treats anemia, muscles, metabolism, health, hair, heart. Beans Lentils Peas Spinach Broccoli Tofu            MAGNESIUM (Mg)   420mg Per Day            FOOD SOURCES Vegetables (avocado, leafy greens, corn, spinach, pumpkin, bean sprouts, broccoli, squash) Fruits (banana, apple) Nuts & Seeds (soybeans, black beans, kidney beans, cashews, peanuts, pumpkin seeds) Meat (chicken breast, beef, bacon, salmon, tuna, mackeral) Other (garlic, coconut milk, rice, oatmeal, dark chocolate) HEALTH BENEFITS Energy, stress, mood, blood pressure, blood sugar, cholesterol, heart, brain, bones, muscles, sleep. Spinach Broccoli Avocado Nuts Beans Rice            MANGANESE (Mn)   2.3mg Per Day            FOOD SOURCES Vegetables (lettuce, leafy green vegetables, spinach, buk choy, spring onion, zucchini) Fruits (berries, pineapple, acai) Legumes, Nuts & Seeds (chickpeas, lima beans, pinto beans, soy beans, almonds, pecans) Meat (fish) Other (garlic, tempeh, oats, whole grains, tea, spelt, brown rice, coffee, tea, many spices, oatmeal, bran cereals, dark chocolate) HEALTH BENEFITS Helps form bones, helps metabolize amino acids, cholesterol and carbohydrates. Lettuce Spinach Buc Choy Beans Fish Rice            PHOSPHORUS (P)   700mg Per Day            FOOD SOURCES Vegetables (green peas, broccoli, potatoes, corn) Legumes, Nuts & Seeds (lentils, chickpeas, kidney beans, black-eyed beans, pumpkin seeds, squash seeds, sunflower seeds, almonds) Meat (chicken breasts, beef, lamb, bacon, tuna, pork chops, scallops, liver) Other (tofu, coconut milk, garlic, tempeh, quinoa, milk, eggs, cheese, yoghurt, sour cream, wild rice, buckwheat) HEALTH BENEFITS Bones, teeth, DNA, RNA, converts food to energy, phospholipids - which carry lipids in blood and help shuttle nutrients into and out of cells. Peas Broccoli Potato Corn Lentils Chickpeas            POTASSIUM (K) 3400mg Per Day            FOOD SOURCES Vegetables (spinach, broccoli, swiss chard, squash, kale, beets, bean sprouts, tomatoes, potatoes, spring onion) Fruits (bananas, avocado, pomegranate, kiwi, orange, peaches, honeydew) Legumes (lima beans, white beans, pistachios, lentils) Meat (bacon) Others (garlic, onion, chillies, yoghurt, mushroom, coconut water) HEALTH BENEFITS Blood pressure, heart, bones, muscles, stress, nervous system, glucose, memory, digestion, lonevity. Spinach Broccoli Tomato Potato Avocado Lentils            SELENIUM (Se)   70mcg Per Day            FOOD SOURCES Vegetables (spinach, bananas, potato, carrots, lettuce, muchrooms) Fruits (peaches, white grapefruit) Nuts & Seeds (sunflower seeds, chia seeds, cashew nuts, sesame seeds, brazil nuts, walnuts) Meat (beef, lamb, chicken breast, bacon, turkey, roast ham, pork liver) Other (garlic, coconut milk, brown rice, yogurt, eggs) HEALTH BENEFITS Antioxidant, heart, memory, thyroid, immune system, blood circulation, reduces asthma, reproductive health, inflammation, mood. Spinach Potato Carrots Lettuce Mushrooms Eggs            SODIUM (Na)   2300 mg Per Day            FOOD SOURCES Vegetables (pickled cucumber, beetroot) Legumes, Nuts & Seeds (sunflower seeds, salted nuts, canned beans with added salt) Meat (cured ham, bacon, salami, sausages, canned meat, canned fish, sardines, cold cuts) Other (olives, coconut milk, table salt, french bread, teriyaki sauce, soy sauce, hot sauce, chilli powder, grated parmesan, processed foods) HEALTH BENEFITS Balances fuids in the body, helps send nerve impulses, needed for muscle contractions, blood pressure, even modest reductions in salt consumption can lower blood pressure. Chickpeas Beans Lentils Hot Sauce Chilli Oil, Sriracha, Szechuan, Chilli Flakes, Tobasco, Peri-Peri Sausages Sauces Tomato, Mustard, Soy, Kekap Manis, Fish Sauce,            ZINC (Zn) 11mg Per Day            FOOD SOURCES Fruit (avocados, watermelon, apple, grapefruit, orange) Legumes (chickpeas, lima beans, black-eyed peas, bean sprouts, green beans) Seeds & Nuts (sunflower, sesame, almonds, peanuts, walnuts) Meat (bacon) Other (garlic, brewer's yeast, mushrooms, tofu, miso) HEALTH BENEFITS Digestion, immune system, brain, eyes, hormone balance, liver, muscles, skin, heart, increases fertility. Chickpeas Green Beans Nuts Avocado Mushrooms Tofu