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

by Jack Norris, Virginia Messina MPH, RD

Overview

Going vegan? Here's the go-to-guide, with a six-step transition plan to a plant-based diet, with detailed nutritional information for everyone from athletes to kids to pregnant women.

Whether you're considering going vegan or just want to learn more about plant-based nutrition, Vegan for Life is your comprehensive, go-to guide for optimal healthy eating. 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 protein requirements and even 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.

Product Details

ISBN-13:	9780738285863
Publisher:	Grand Central Publishing
Publication date:	05/12/2020
Edition description:	Revised ed.
Pages:	352
Product dimensions:	5.90(w) x 8.90(h) x 1.10(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 jacknorrisRD.com.

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 theveganrd.com.

Table of Contents

Introduction: Going Vegon for Life ix

Part I

1 Why Vegan? 1

2 Making the Transition 21

3 Understanding Vegan Nutrient Needs 43

4 Plant Protein 57

5 Eating for Healthy Bones: Calcium and Vitamin D 65

6 Vitamin B₁₂ 85

7 Fats: Making the Best Choices 93

8 Vitamins and Minerals: Maximizing Vegan Sources 107

9 Soyfoods in Vegan Diets 125

10 The Vegan for Life Food Guide 141

Part II

11 A Healthy Start: Vegan Diets in Pregnancy and Breastfeeding 167

12 Raising Vegan Children and Teens 181

13 Vegan Diets for People over Fifty 212

14 Sports Nutrition for Vegans 223

15 Plant Food Advantages: Reducing Chronic Disease with a Vegan Diet 235

16 Plant Foods and Digestive Health 263

17 A Compassionate Approach to Weight and Dieting 275

Afterword: Vegan for Life 291

Acknowledgments 293

References 295

Index 325

Editorial Reviews

"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."—Library Journal

"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."—Publishers Weekly

"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."—VegNews

"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."—Curled Up With a Good Book

"Any general lending library catering to vegetarians needs this introductory guide."—Midwest Book Review

"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."—Texas Kitchen (blog)

"A book that is both so encouraging and so incredibly necessary right now."—Run Vegan (blog)

"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."—Veggie Voyeur

"Beyond setting straight some outdated nutrition information, the book will put to rest most nutrition worries you might have."—Lone Star Plate

"Ginny Messina is one of the world's most highly respected pioneers of vegan nutrition. Her work is clear, insightful and meticulous. No matter where you are at on your vegan journey, this book will serve as an invaluable companion."
—Brenda Davis, RD, on Vegan for Her

"Ginny Messina is one of the world's most highly respected pioneers of vegan nutrition. Her work is clear, insightful and meticulous. No matter where you are at on your vegan journey, this book will serve as an invaluable companion."—Brenda Davis, RD, on Vegan for Her

"Vegan for Her is an excellent and articulate resource for every woman who wants to eat with compassion while protecting and enhancing her health."
—Carol J. Adams, author of The Sexual Politics of Meat and Living Among Meat Eaters, on Vegan for Her

"Vegan for Her provides sensible guidance for women of all ages. Whether your focus is sports nutrition, eating to prevent cancer or heart disease, or simply understanding how a plant-based diet can meet your unique needs, this book is for you. It's like a conversation with a savvy, caring friend."—Reed Mangels, PhD, RD, author of The Everything Vegan Pregnancy Book and coauthor of Simply Vegan, on Vegan for Her

"Thinking of going vegetarian or vegan? If so, and you're a woman, don't miss Vegan for Her."—Hudson Valley News

From the Publisher