Vegan for Life: Everything You Need to Know to Be Healthy and Fit on a Plant-Based Diet

( 18 )

Overview


Are you considering going vegan, but you're not sure how to start? Are you already committed to an animal-free diet, but are unclear about how to get proper nutrients? Vegan for Life is your comprehensive, go-to guide for optimal plant-based nutrition. Registered dietitians and long-time vegans Jack Norris and Virginia Messina debunk some of the most persistent myths about vegan nutrition and provide essential information about getting enough calcium and protein, finding the ...
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Vegan for Life: Everything You Need to Know to Be Healthy and Fit on a Plant-Based Diet

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Overview


Are you considering going vegan, but you're not sure how to start? Are you already committed to an animal-free diet, but are unclear about how to get proper nutrients? Vegan for Life is your comprehensive, go-to guide for optimal plant-based nutrition. Registered dietitians and long-time vegans Jack Norris and Virginia Messina debunk some of the most persistent myths about vegan nutrition and provide essential information about getting enough calcium and protein, finding the best supplements, and understanding the "real deal" about soy.

Covering everything from a six-step transition plan to meeting calorie and nutrient needs during pregnancy and breastfeeding, Vegan for Life is the guide for aspiring and veteran vegans alike, complete with an easy-to-use food chart, tasty substitutions, sample menus, and expansive resources.

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Editorial Reviews

Publishers Weekly
Prioritizing compassion as a reason to embrace an animal-free lifestyle, longtime vegan dieticians Norris (cofounder of Vegan Outreach) and Messina (The Vegetarian Way) show readers how to evaluate medical research studies; calculate daily nutritional needs; stock a vegan pantry on a budget; and create daily menus. They slice through controversies surrounding, for example, convenience and soy foods; provide solutions to potential nutritional deficiencies (vitamin B12, calcium, iron, etc.); pinpoint particular needs of vegan children and teens, pregnant and breastfeeding women, athletes, older adults and those with allergies; and promote a plant-based diet to help prevent or heal obesity, heart disease, diabetes, and cancer. Armed with this compendium and a vegan cookbook, novices will make an easy, healthy transition to meat, egg and dairy-free meals, while practicing vegans can use it as a guide to the best food choices. (July)
From the Publisher

Publishers Weekly, 5/30/11
“Armed with this compendium and a vegan cookbook, novices will make an easy, healthy transition to meat, egg and dairy-free meals, while practicing vegans can use it as a guide to the best food choices.”

Curled Up With a Good Book
“Whether you’ve been enjoying a plant-based diet for years or are just starting on the adventure, Norris and Messina will prove to be outstanding mentors. Even if you don’t plan to eliminate meat and animal products completely, there’s valuable information here about incorporating foods that help you fight disease, build the immune system, and feel better in general. Vegan for Life is one of those books that you’ll pull off the shelf for inspiration and consultation time after time.”
 
RenoGazette-Journal, 7/13/11
“Simply amazing…Displaces Becoming Vegan as the definitive vegan nutrition book.”
 
JL Goes Vegan (blog),7/14/11Vegan for Life is comprehensive in its use of research (and the authors explain how and why and which research they use) and it’s laid out so simply that me, a non-researcher, totally gets it… If you’re a new vegan, or a vegan who might be buying into the hype that a vegan diet is not sustainable, read this book. If you’re a vegan who wants a quick resource at your fingertips or the perfect book to hand over to your vegan-curious family member or friend read this book.”


Library Journal
, 7/15/11

“This book explains everything one needs to know about going vegan. Comprehensive and succinct, it is a must-have for nutritionists and anyone contemplating a vegan diet.”
 
AllVoices.com, 7/19/11“Nutritionists Jack Norris, RD, and Virginia Messina, MPH, RD, fully explain what a vegan diet is, and how to avoid deficiencies of such important nutrients as protein, calcium, and iron. For those considering a vegan lifestyle but afraid that the diet won’t keep them healthy, Norris and Messina have the answers… The advice is easy to follow, and can result in a longer, healthier life.”

Bookviews, August 2011
“For those who, for whatever reason, intend to become vegans, this book will be helpful.”

InfoDad.com, 8/4/11
“An effective primer for those just starting to live as vegans and those interested in trying the vegan lifestyle but uncertain about its potential benefits.”

Tucson Citizen, 8/8/11
“Delicious nutrient-dense menus.”

Vegansaurus.com, 8/11/11
“Awesome…A common-sense guide to eating a healthy and varied plant-based diet…If you are vegan or vegetarian, you should get—and read!—Vegan for Life.”

NorthwestHerbivore.com, 8/13/11
“It’s a quick, easy, informative read.”
 
OurHenHouse.org, 8/15/11
“A densely-packed treasure chest of nutritional information for vegans and those who feed them.”
 

VegNews, September/October 2011
“Packed with science yet never boring, Norris and Messina—both long-time vegans themselves—put their wealth of knowledge at your fingertips while putting to rest any nutritional issues that concern those aspiring to a plant based-diet…No vegan myth goes unbusted…Vegan for Life is a complete reference guide that deserves a spot in your library or kitchen.”
 
Texas Kitchen (blog), 8/21/11
Vegan for Life is full of helpful charts that show specific nutrients found in numerous fruits, nuts and vegetables. I love how easy this makes it to be sure you are getting the proper nutrition in your Vegan lifestyle.”
 
Run Vegan (blog), 8/25/11
“A book that is both so encouraging and so incredibly necessary right now.”

Veggie Voyeur, 9/1/11
Vegan for Life makes going vegan doable. I would definitely recommend this book to vegans, the vegan-curious, and those living with vegan family members.”

Lone Star Plate, 9/9/11
“Beyond setting straight some outdated nutrition information, the book will put to rest most nutrition worries you might have.”

Cooking the Vegan Books, 8/13/11
“Whether you’re considering veganism or you’re an old hand, Vegan for Life is a book that you won’t want to be without.”

MidwestBook Review, September 2011
“Any general lending library catering to vegetarians needs this introductory guide.”

SavvyVegetarian.com“Norris and Messina have the knowledge, understanding, and experience to tell it like it is about vegan diet. And they do...I'm telling you now! Read This Book!”

San Francisco Book Review, 10/3/11
“Clearly written and easy to understand, this book is a must for both long-term vegans and those just considering such a path.”

Vegetarian Journal, Vol. 30, Issue 4
“Jack Norris and Ginny Messina have produced a highly readable, information-packed book about vegan nutrition…I highly recommend Vegan for Life—for new vegans, established vegans, people curious about vegan diets…It’s essential reading!”

Taste for Life,
October issue

“With this resource, readers learn how to make the transition to a plant-based diet while still getting the nutrition they need.”

Green Vegan Living blog, 10/9/11

“I suggest you read this if you are already a vegan or are contemplating transitioning to a vegan diet. The information is too valuable to pass up.”

Going-Vegan.net, 10/9/11

“This book offers a great deal of information and practical suggestions for maintaining a healthy vegan diet.”

Vegan Things I Like (blog), 10/13/11
“It is just well researched, useful information that all vegans need to know to maintain good health and is written in an easy to understand way, filled with tables and great references.”

Quick & Easy magazine, October 2011
“Never before have I ever come across such an excellent, factual book…This book would be great for anyone. I think it would be wonderful for new vegans to start them on the right path. It would also be a great gift to any family members of a vegan who have questions (I know my mother did when I started). It should also be required reading for any longtime vegan, like myself, to make sure that you are getting the most of our diet…Get this book. Seriously… 5 Stars.”

VegKitchen.com, 11/10/11
“If you’re a new vegan, or a vegan who might be buying into the hype that a vegan diet is not sustainable, read this book.  If you’re a vegan who wants a quick resource at your fingertips or the perfect book to hand over to your vegan-curious family member or friend read this book.”

Vegan for the Win!, 10/28/11
“Jack and Virginia know their stuff.”

The Vegetarian, Winter 2011
“Registered dieticians and longtime vegans, Jack Norris and Virginia Messina, debunk some of the most persistent myths about vegan nutrition and provide essential information about getting enough calcium, protein and finding the best supplements…Vegan for Life is the guide for aspiring and veteran vegans alike, complete with an easy-to-use- food chart, tasty substitutes, sample menus and expansive resources.”


VegNews, 12/19/11
“One of the ten best vegan books of 2011…Vegan for Life is a book you will keep for life, and if you follow the advice of RDs Norris and Messina, chances are it will be a long one.”
 

Examiner.com, 12/23/11
“No matter what category you find yourself in, if you are looking for a soup-to-nuts template, bible, road-map, or crystal ball guide to the why’s and where-fore of veganism, then Vegan For Life is a must-read…Vegan for Life is one of the most thorough resources for all things vegan on the market…It covers everything about veganism, from Top Ten Myths about Vegan Diets to entire diet nutritional profiles, How to Meet Protein Needs, sample vegan food choice menus, and the importance of inter-relationships between various vitamins and minerals and the food combinations that elicit their greatest nutritional and dietary benefits…Because it leaves no stone unturned, Vegan for Life is an incredible resource that experienced vegan deacons or new vegans still using their vegan training wheels should keep close at hand, and share with vegan curious family and friends.”
 
Vegan.com, 1/1/12
“The most authoritative vegan nutrition book on the planet.”
 
FredericPatenaude.com, 12/28/11
“The nutritional information is top-notch…A must read for all vegans.”

BizIndia.net

“A very valuable guide to healthier living.”
 
Positively Vegan, 1/21/12
“A great book I think every vegan should have.”
 

Metapsychology Online Review, 2/7/12
“A great starting point for anyone who wants to become vegan, and an excellent reference even for people who have always followed a vegan diet.”
 
FoodCite (blog), 2/7/12
“I cannot speak highly enough about this book. It is well researched and well referenced.  It doesn’t make any claims without substantial scientific (ie. peer-reviewed publications) support and, best of all, it wasn’t too preachy about the whole animal thing.” 
 

PortlandBook Review, 2/25/12
“If you’re an animal lover, this book may be helpful in helping you find a more compassionate way to eat.”
Complete Yoga (South Africa), April issue
“Required reading for those wishing to maximize their plant-based diets.”
 
Vegan Views (UK), Winter 2011/2012
“A welcome and timely addition to [vegan] literature…Vegan for Life provides reliable, evidence-based, common sense advice for anyone following or seeking to follow a vegan diet. The book is clear, concise and easy to read…[and] is both comprehensive and practical, with clearly-presented dietary advice, menu plans and nutrient tables.”
 
OurHenHouse.org, 4/19
“A must-have book.”
 
RejuvenateWithNutrition.com, 4/20/12
“A very comprehensive book…[with] a lot of detailed and interesting information on how to eat healthy while on a vegan diet.”
 

Today’s Dietitian, May 2012
“An interesting, easy-to-read, and extremely informative resource…Vegan for Life is a fantastic educational guide and resource for new or seasoned vegans alike. In addition, it’s a great resource for dieticians who wish to promote aspects of a plant based diet to clients, whether vegans or omnivores."

ReadJunk.com,10/2/12“An impressive primer on veganism for the vegan-curious and even those practicing. It takes a measured, scientific approach to the vegan lifestyle, thoroughly but clearly answering many questions beginners may have…Succinct and very accessible…A must-have for anyone looking to go veg.”

Library Journal
Going vegan is a complicated endeavor. Humans evolved as omnivores, regularly consuming meat, milk, and eggs. One can get all the protein one needs from an unsupplemented plant-based diet, but the amount of beans it would be necessary to eat, along with other foods—not to mention the monotony of such a diet—would be nearly impossible to manage. Dieticians Norris and Messina deconstruct the myths about veganism and explain its benefits (vegans are far less prone than omnivores to obesity and its related ailments, such as diabetes and heart disease). They explain to the novice, step by step, how to transition from an omnivorous diet, identifying the necessary dietary supplements and advising how to take them. Babies, children, teens, and those with compromised immunity will need extra supplementation. VERDICT This book explains everything one needs to know about going vegan. Comprehensive and succinct, it is a must-have for nutritionists and anyone contemplating a vegan diet.—Susan B. Hagloch, formerly with Tuscarawas Cty. P.L., New Philadelphia, OH
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Product Details

  • ISBN-13: 9780738214931
  • Publisher: Da Capo Press
  • Publication date: 7/12/2011
  • Edition description: Original
  • Pages: 304
  • Sales rank: 155,288
  • Product dimensions: 8.74 (w) x 6.06 (h) x 0.84 (d)

Meet the Author


Jack Norris, RD, is co-founder and president of Vegan Outreach. He lives in northern California.

Virginia Messina, MPH, RD, serves on the advisory board of the Physicians Committee for Responsible Medicine. She lives in Washington.

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Table of Contents

Introduction: Going Vegan for Life xi

1 Understanding Vegan Nutrient Needs 1

2 Protein from Plants 15

3 Vitamin B12: The Gorilla in the Room 27

4 Calcium, Vitamin D, and Bone Health 37

5 Fats: Making the Best Choices 51

6 Iron, Zinc, Iodine, and Vitamin A: Maximizing Vegan Sources 61

7 The Vegan Food Guide 83

8 Making the Transition to a Vegan Diet 105

9 A Healthy Start: Vegan Diets in Pregnancy and Breast-Feeding 133

10 Raising Vegan Children and Teens 143

11 Vegan Diets for People over Fifty 163

12 Plant Food Advantages: Health Benefits of a Vegan Diet 171

13 Managing Weight, Heart Disease, and Diabetes 179

14 Sports Nutrition 195

15 Is It Safe to Eat Soy? 205

16 Why Vegan? 217

Vegan Resources 237

A Quick Guide to Cooking Grains, Beans, and Vegetables 243

Metric Conversion Chart 248

Acknowledgments 249

Notes 255

Index 273

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Customer Reviews

Average Rating 4.5
( 18 )
Rating Distribution

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(10)

4 Star

(6)

3 Star

(1)

2 Star

(1)

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Sort by: Showing all of 18 Customer Reviews
  • Posted August 5, 2011

    A must for all vegans, potential vegans, and parents of vegan children

    I would recommend this book to anyone who eats or is considering a vegan diet. It's packed with no-nonsense, science-based facts and sensible, doable recommendations. It avoids unsubstantiated claims either for against vegan diets, and shows, in an easy-to-read style, how a well-planned vegan diet can be healthy and rewarding.

    8 out of 8 people found this review helpful.

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  • Anonymous

    Posted February 3, 2012

    Highly Recommend

    I recently became vegan and I have been on the lookout for a guide book. This book was exactly what I wanted. It answered all my questions. It tells you what and how much you need of everything. It has charts, ideas for stocking your pantry, recipes and menus. I love how straight forward it is!!

    3 out of 3 people found this review helpful.

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  • Anonymous

    Posted February 26, 2013

    If you are interested in becoming a vegan, or already are one bu

    If you are interested in becoming a vegan, or already are one but are looking to ensure maximum benefit from being one, I highly recommend this book for you. Vegan for Life answered many of my questions about nutrition, how to become vegan, what to avoid, and how much of each food group you should be eating each day. The book was extremely helpful in showing what the daily life of a vegan looks like. It lays out a variety of recommended meals (and even supplies recipes!) while going into specific details about age groups and genders specific needs. The book taught me what vitamins are essential and how to ensure I’m getting enough, and what symptoms to look for in my health to make sure I’m one the right path. The only thing I was not thrilled about with this book is it is extremely biased. From cover to cover they never mention the down sides of being a vegan. Sure they say it is hard in the beginning and takes some getting used to, but they avoid topics like how much extra time goes into planning for this diet, how in some cities finding vegan food is almost impossible, and what mal nourishment can do to your body long term if you don’t plan correctly. Before becoming a vegan I would definitely research the negative aspects harder, but for positive reasons this book is chalk full of them.

    1 out of 1 people found this review helpful.

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  • Posted July 28, 2012

    There's really nothing new in this book. A better choice would b

    There's really nothing new in this book. A better choice would be "Becoming Vegan: The Complete Guide to Adopting a Healthy Plant-Based Diet" by Brenda Davis which is more comprehensive and balanced.

    1 out of 1 people found this review helpful.

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  • Anonymous

    Posted May 25, 2013

    Highly Recommend

    Great for beginning a journey to a Vegan Life. Simple and direct information.

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  • Anonymous

    Posted March 6, 2013

    Vegan for Life is a very informational book. It is filled from f

    Vegan for Life is a very informational book. It is filled from front to back cover with extremely useful nutritional information, recipes, and data charts. I loved how in depth it went on where nutrients that are lacked by a vegan diet can be found otherwise in foods, not pills. I also loved that it gave tons of meal suggestions for breakfast, lunch, and dinner. On the contrary, I didn’t like that the book often became repetitive in its guide. I also didn’t think that it had enough information on studies to be talking about them sometimes. People who are interested in becoming vegan or who are already vegan would love to read this book. Even for people like me, who just wanted to learn more about a vegan lifestyle and what it entails, it gives a great informational background. It gives a fantastic guide on how to become vegan or how to improve your vegan lifestyle. However, I believe that people who enjoy their meat and milk every day, will have no use for this book. I do not think this book should be made into a movie however, because it doesn’t really have a plot of any kind or tell a story, so it would be very difficult to watch. If it were turned into a movie it would be more of a documentary than a movie. The writing style has some humor in it, but it is mostly factual writing because it contains nutritional information that is straight forward. Overall, I would give this book an overall rating of 4 stars out of 5.

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  • Anonymous

    Posted May 14, 2012

    Highly recommended

    A well organized, easy reference for vegan nutrition!

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  • Anonymous

    Posted May 10, 2012

    Very helpful!

    I had been limiting my meat meal for months, and decided it was time to make this my regular life. I had omitted a couple of things I needed nutritionally, and I had a few misconceptions that this book cleared up. A little more knowledge is always good!

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  • Anonymous

    Posted February 27, 2012

    Daniel Bryan

    He is a WWE superstar and is a vegan. He should read this book.

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  • Anonymous

    Posted January 31, 2012

    Very informative!

    Enjoyed. Informative. Good ideas and tools to help the unknowing get the knowlegde they need to make the transition.






    U

    0 out of 1 people found this review helpful.

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  • Posted January 25, 2012

    Highly Recommended

    Love It!

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  • Anonymous

    Posted January 11, 2012

    Great read for vegans and nonvegans

    Not only is this required reading material for every vegan old and new it is also a helpful resource packed with information about veganism, common misconceptions and then some. It uses evidence of the best practice and evidence on the latest studies for quite a few different subjects, although some of the resources are outdated (2002) it is still a valuable and cherished resource in my nook. I would suggest it especially to new vegans and even for the old ones who have seen it all. This book is simply a great reference and read.

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    Posted May 31, 2012

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    Posted June 25, 2011

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    Posted October 2, 2011

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    Posted September 11, 2013

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    Posted December 15, 2011

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    Posted August 26, 2013

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