🌱 “A vegan diet is unhealthy, humans NEED meat to survive.” – heard this complete nonsense before? People who say this usually simply just don’t know any better.
But let’s set the record straight once and for all – you can get every single nutrient you need from a plant-based diet (including plenty of protein and iron!) and actually live a much healither life without consuming animal corpses or their secretions (milk, eggs etc), and without participating in the inherent cruelty involved in modern factory farming. But you don’t take our word for it, read what the nutritional experts have to say below.
1: 🇺🇸 American Dietetic Association says “It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.”
2: 🇨🇦 The Heart and Stroke Foundation of Canada say “Vegetarian diets can provide all the nutrients you need at any age, as well as some additional health benefits.”
3: 🇨🇦 Dietitians of Canada say “A well planned vegan diet can meet all of these needs. It is safe and healthy for pregnant and breastfeeding women, babies, children, teens and seniors.”
4: 🇬🇧 The British National Health Service say “With good planning and an understanding of what makes up a healthy, balanced vegan diet, you can get all the nutrients your body needs.”
5: 🇦🇺 The Dietitians Association of Australia say “Vegan diets are a type of vegetarian diet, where only plant-based foods are eaten. They differ to other vegetarian diets in that no animal products are usually consumed or used. Despite these restrictions, with good planning it is still possible to obtain all the nutrients required for good health on a vegan diet.”
But there’s more!
6: 🇺🇸 The United States Department of Agriculture say “Vegetarian diets can meet all the recommendations for nutrients. The key is to consume a variety of foods and the right amount of foods to meet your calorie needs. Follow the food group recommendations for your age, sex, and activity level to get the right amount of food and the variety of foods needed for nutrient adequacy. Nutrients that vegetarians may need to focus on include protein, iron, calcium, zinc, and vitamin B12.”
7: 🇬🇧 The British Nutrition Foundation say “A well-planned, balanced vegetarian or vegan diet can be nutritionally adequate … Studies of UK vegetarian and vegan children have revealed that their growth and development are within the normal range.”
8: 🇦🇺 The National Health and Medical Research Council say “Alternatives to animal foods include nuts, seeds, legumes, beans and tofu. For all Australians, these foods increase dietary variety and can provide a valuable, affordable source of protein and other nutrients found in meats. These foods are also particularly important for those who follow vegetarian or vegan dietary patterns. Australians following a vegetarian diet can still meet nutrient requirements if energy needs are met and the appropriate number and variety of serves from the Five Food Groups are eaten throughout the day. For those eating a vegan diet, supplementation of B12 is recommended.”
9: 🇺🇸 The Mayo Clinic says “A well-planned vegetarian diet (see context) can meet the needs of people of all ages, including children, teenagers, and pregnant or breast-feeding women. The key is to be aware of your nutritional needs so that you plan a diet that meets them.”
Of course, you need to appropriately plan your vegan diet for optimal health. Although both technically vegan, a diet based on Oreos and french fries won’t allow you to maintain proper health. Include a wide variety of whole foods. Also ensure you supplement B12. More information coming in another post regarding that.