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

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

by Jack Norris, Virginia Messina


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The comprehensive guide for optimal plant-based nutrition at every stage of life, now completely updated.

Are you considering going vegan, but 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 organics, processed foods, raw foods, and more.

Now, ten years since its original publication, the book has been completely revised and updated, with:
  • A brand-new chapter on vegan eating for weight management
  • Guidance on eating to prevent chronic disease
  • The latest findings on sports nutrition and muscle mass
  • Easy-to-follow vegan food guides, menus, and pantry lists

Covering everything from a six-step transition plan to meeting calorie and nutrient needs during every stage of life, Vegan for Life is the guide for aspiring and veteran vegans alike.

Product Details

ISBN-13: 9780738214931
Publisher: Hachette Books
Publication date: 07/12/2011
Edition description: Original
Pages: 304
Sales rank: 264,227
Product dimensions: 8.74(w) x 6.06(h) x 0.84(d)

About the Author

Jack Norris, RD, is a vegan dietitian, the cofounder and executive director of Vegan Outreach, and has been elected to the Animal Rights Hall of Fame. He is a widely-sought speaker on vegan nutrition. Visit his website at

Virginia Messina, MPH, RD, writes about vegan and vegetarianism for both consumers and health professionals and serves on the advisory boards of One Step for Animals, the Vegan Trade Council, Oldways Vegetarian Network, Better Eating International, and True Health Initiative. Learn more at

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

Customer Reviews