Healthy Habits

Healthy Habits recommended by The VeganRD

• Eat legumes.

  • 3+ servings per day of beans, tofu, tempeh, soy nuts, peanuts, peanut butter, soymilk, veggie meats.

• Choose healthy fats.

  • Essential omega-3 fats from flaxseed, hempseed, walnuts, or flax, hemp, walnut, soy, canola oil.

  • Consider a supplement of DHA and EPA from microalgae.

  • Nuts, seeds, olives, avocado, vegetable oils provide healthy fats.

• Take appropriate supplements.

  • 600 - 1000 IUs of vitamin D daily.

  • 25-100 micrograms of vitamin B12 daily.

• Eat the rainbow.

  • Eat vitamin C-rich foods to improve iron absorption: Citrus fruits, strawberries, green leafy vegetables, peppers, cauliflower, cabbage, tomatoes.

• Get adequate calcium.

  • Calcium-set tofu, soybeans, fortified plant milks, almond butter, tahini, fortified juices, figs, navel oranges, bok choy, kale, and collards.

• Enjoy a variety of vegan foods.

  • Focus on whole plant foods.

  • Opt for convenience when necessary.

• Celebrate Veganism - guaranteed compassion.

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