Eating vegan is tasty, healthy and easy. We wanted to share what a normal day of eating looks like!
We hit all of our nutrients, including our macro-nutrients! I did not track Tay’s as he eats a million other things! What I make hits his daily macros! He eats more fat and protein than me.
For dinner, I went back for a second plate of potatoes and beans!
Many vegans need to supplement with B-12 and Vitamin D!
Here is why (copying from article below):
Vitamin B12 is produced by bacteria, not animals or plants. As such, animals, including humans, must obtain it directly or indirectly from bacteria. It can be found in bacteria-laden manure and un-sanitized water, though we obviously should not be consuming either of those things. Many animal foods contain high amounts of vitamin B-2 because they accumulate this bacterial product during their lives and livestock are often supplemented with vitamin B12 in their feed. These animals are also exposed to manure in their living conditions, with some even being fed manure. ( For example, cows are sometimes fed poultry waste). In fact, the FDA has reported that most meats are contaminated with fecal bacteria!! In the past, vitamin B12 from bacteria was also natural and more reliably present in plant foods. Today, however, with modern hygienic practices more effectively cleaning and sanitizing produce, along with soil being exposed to pesticides, most plant foods are no longer reliable sources of this bacterial product. To learn more about this please go to:
Vegans choose to take out the animals and just take it themselves!
You can get enough vitamin D if you live in an area that is sunny and spend some time outdoors! We live in Arizona, so we choose not to take a supplement (also our blood test are coming back not deficient).
I choose to eat mostly 80/10/10, but some days differ. I also listen to my body, I can tell when I need to up my fat intake. Once I start working out, I will increase my protein. For now this is the perfect balance!
Here is my breakdown for today!
2370 (Anti-dieter so I refuse to eat less than 2000 Calories)
75% Carbs
12% Protein
13% Fat
Vitamins
B1 ( Thiamine) 1.6 148%
B2 ( Riboflavin) 1.1 112%
B3 (Niacin) 17.1 122%
B5 (Panothenic Acid) 5.7 114%
B6 (Pyridoxine) 2.7 208%
B12 (Cobalamin) 1.5 63%
Folate 563.2 141%
Vitamin A 2480 2480%
Vitamin C 401.6 335%
Vitamin D 186 31%
Vitamin E 15.2 101%
Vitamin K 551 613%
Minerals
Calcium 1019.5 102%
Copper 1.7 186%
Iron 31.9 160%
Manganese 3.8 213%
Phosphorus 875 125%
Potassium 8485 326%
Selenium 119 217%
Sodium 1588 10600%
Zinc 7.5 93%
Fiber 71.6 286%
Fat 35 g
Protein 78 g
