Dr. David L. Katz, director of the Yale University Prevention Research Center, was kind enough to weigh in on my findings about my nutrition levels from using "My Fitness Pal." After entering my meals, I found I was consuming triple the amount of sugar that is recommended, and a fraction of the amount of iron. I am trying to cut back on sugar, by paying more attention to labels, and am now taking a multivitamin. I'm not sure if the vitamin is the reason, but I have more energy!

 
From Dr. Katz, via email:

 

"Michelle is setting a great example here and demonstrating something of fundamental importance: food choices matter. They come together to make up our diet, and our overall nutrient intake- and that, in turn, is the fuel on which the human body runs. If you want a high performance body- or just one that stays in good working order for the long term- it is essential to put in high quality fuel. All too often, we choose foods as if it doesn't matter what we eat. But think of tossing any-old-thing into the tank of ANY other machine! The human body is remarkably forgiving, but bad fuel takes a toll. I like how this exercise highlights the importance of food choices.

I think it also shows that knowledge is power! It is very easy to be oblivious to what you are eating- and if you don't know it's broken, you won't be inclined to fix it. This exercise shows how awareness of deficiencies in the diet empower us to do something about them.

But, finally- a precautionary note. A little bit of knowledge CAN be a dangerous thing! The overall quality of the diet matters greatly- but there are differing views on such things as iron intake. In the absence of deficiency or anemia, and other than around the time of pregnancy, a bit LESS iron in the diet than is commonly recommended might actually be a good thing. So while attention to the 'trees' of individual nutrients is potentially important, it is less important than seeing the 'forest' of an overall dietary pattern that is truly good for health."

 

Read more about Dr. Katz at www.davidkatzmd.com

 

Once again, MyFitnessPal is giving me interesting insight into my nutrition levels. For the past week, I should have had 211 grams of sugar. I had triple that amount! Just putting enough coffee mate in my coffee to make it taste good uses up my sugar allowance for the day. It is time to pay more attention to labels! What do you think? Any ideas for making meals/ drinks healthier but still tasty? What is the healthiest sugar alternative? How do you satisfy your sweet tooth?     

As I wrap up week 2 as a vegan, I feel ever more confident that I could do this on a permanent basis--and be happy. But while I feel certain that veganism is good for the planet and for other living creatures, I have reservations about how good it is for me.

Vegan diets have some clear health benefits: low in saturated fat, high in fiber. Lots of fruits and veggies. But last week, a friend of mine who is in medical school told me flat out that he doesn't know any doctors who would advocate veganism as a healthy diet.

In my post a week ago, I questioned the health effects of soy. From what I can tell, the research the still very mixed on whether soy is good or bad for you. This has me concerned, as I'm finding that soy has a way of sneaking into many of the things I eat now.

A family member also brought to my attention the concept of complete proteins--a phrase I'd never even heard before. Wikipedia tells us: "A complete protein is one that contains significant amounts of all the essential amino acids that must be provided to the human body because of the body's inability to synthesize them." Apparently, those who consume meat, eggs and dairy needn't worry about getting complete proteins, but vegans require different combinations of foods to achieve them.

According to the Savvy Vegetarian, food combinations such as legumes with grains, nuts or seeds provide complete proteins. Some sources say it's sufficient to simply eat a variety of these foods during the day, while others suggest strict food combining is necessary. Fortunately, many of these desirable food combinations are intuitive to begin with. Rice and beans, whole wheat pita and hummus.

The Vegan Society Web site says vegans must also be concerned about finding sources of Vitamin B12, Iodine, Vitamin D2 and Omega 3.

From what I can tell, it very well may be possible to eat a vegan diet that satisfies one's nutritional requirements. But it just seems like it takes a lot more work than I would prefer to dedicate to it.

Of course, nutrition isn't confusing only for vegans. The thinking on what constitutes a healthy diet seems to be constantly evolving (think low-fat vs. low-carb). I've always subscribed to the theory that you should eat a wide variety of foods to be healthy, and ignore the trend diets. But becoming a vegetarian, and now a vegan, has cut into that variety dramatically. I'm wondering if I should consult a professional to ensure a vegan diet can meet my needs.

An unrelated observation:
Helen and I both agree that after a few weeks of being a vegan, all of a sudden being vegetarian seems totally easy and mainstream. Like, people seriously still eat meat? And what on earth was I complaining about before? Nothing to eat at restaurants? That's silly!

I once heard someone on the radio say that it is virtually impossible for a person to eat a completely vegan diet and still be healthy. I'm not sure my source on that or whether it's true, though... can anybody confirm or deny it?

On the same subject, I read this really interesting article in the New York Times a few months ago. It's about how vegan parents have accidentally killed their infants by not feeding them cow's milk, or by nursing them when the mother is eating a vegan diet.

Lately, some family members have expressed concern over whether I'm eating a balanced and nutritious diet as a new vegetarian. And I realized that I have no idea.

I found this USDA (United States Department of Agriculture) site with a bunch of links on the subject from a vast range of organizations. There's tons of information here for the general vegetarian population as well as various subgroups--women, children, older adults, pregnant women, vegans, those with food allergies, etc.

MyPyramid.gov, a creation of the USDA, has a site for vegetarians too.
I found this helpful list on the site of nutrients that vegetarians might find themselves lacking-things that are usually found in animal-based foods, I guess.

• Protein has many important functions in the body and is essential for growth and maintenance. Protein needs can easily be met by eating a variety of plant-based foods. Combining different protein sources in the same meal is not necessary. Sources of protein for vegetarians include beans, nuts, nut butters, peas, and soy products (tofu, tempeh, veggie burgers). Milk products and eggs are also good protein sources for lacto-ovo vegetarians.
• Iron functions primarily as a carrier of oxygen in the blood. Iron sources for vegetarians include iron-fortified breakfast cereals, spinach, kidney beans, black-eyed peas, lentils, turnip greens, molasses, whole wheat breads, peas, and some dried fruits (dried apricots, prunes, raisins).
• Calcium is used for building bones and teeth and in maintaining bone strength. Sources of calcium for vegetarians include fortified breakfast cereals, soy products (tofu, soy-based beverages), calcium-fortified orange juice, and some dark green leafy vegetables (collard greens, turnip greens, bok choy, mustard greens). Milk products are excellent calcium sources for lacto vegetarians.
• Zinc is necessary for many biochemical reactions and also helps the immune system function properly. Sources of zinc for vegetarians include many types of beans (white beans, kidney beans, and chickpeas), zinc-fortified breakfast cereals, wheat germ, and pumpkin seeds. Milk products are a zinc source for lacto vegetarians.
• Vitamin B₁₂ is found in animal products and some fortified foods. Sources of vitamin B₁₂ for vegetarians include milk products, eggs, and foods that have been fortified with vitamin B₁₂. These include breakfast cereals, soy-based beverages, veggie burgers, and nutritional yeast.

I guess the question now is whether I'm eating the right balance of all these foods to get enough of each nutrient...
I'll try to find some recipes that incorporate many of the nutrient rich ingredients. If you have any, please post them!