Mother/Daughter Duo promoting a plant-based Diet and Lifestyle

      Veggie and Loving It!



Daily Essentials Checklist for Vegetarians/Vegans

Posted on 21 April, 2017 at 13:10

As Vegetarian/Vegans we need to ensure we get the protein, iron, calcium, zinc, vitamin B12 and Omega 3's that are required.

This is not an easy task, when trying to feed yourself or your family and ensure you/they get all the nutrients needed daily. 

Keeping track of Recommended daily values (RDV) can be extremely difficult.  I confronted Susan Mcfarlane, Registered Dietician,

with this dilema.  She is a Vegan herself, and understands our concerns.

Her advice was simple and complete.  "Use a list" of foods that should be eaten every day.  By "default" you are accomplishing a

balanced diet, and taking in a wide array of vitamins, minerals, and oils.  Using the list daily, meal planning can be made easy and more enjoyable.

In addition, including a  rainbow of colours, when choosing fruits and  vegetables, can vary your intake and achieve more balance.

Susan also mentioned, it is a great idea to seek out a Registered Dietician, as a Vegetarian/Vegan. I agree, having a daughter

who is vegetarian and very picky.  

Thanks go to Susan Mcfarlane (RD) Ottawa, Ont. Canada, for her collaboration, and welcome advice.

I have this list available in pdf form as well (great for your purse/refrigerator) . If you wish to have your own personal copy,

let me know via the CONTACT page:)




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