Weight control the vegan way.RATES OF OVERWEIGHT AND OBESITY HAVE REACHED epidemic proportions in the United States United States, officially United States of America, republic (2005 est. pop. 295,734,000), 3,539,227 sq mi (9,166,598 sq km), North America. The United States is the world's third largest country in population and the fourth largest country in area. . Nearly two-thirds of adults weigh more than they should. Many factors, including our more sedentary lifestyle
Sedentary lifestyle is a type of lifestyle most commonly found in modern (particularly Western) cultures. It is characterized by sitting or remaining inactive for most of the day (for example, in an office. , food advertising, and the easy availability of food, have been identified as contributing to the problem. While studies frequently find that vegetarians tend to be leaner than non-vegetarians and that vegans The following is a list of notable people who practise (or practised) veganism. Entertainers
This article was written to provide suggestions for vegans, or people who are interested in following a vegan diet vegan diet (vē´g  n),n the strictest form of vegetarian diet, which prohibits the consumption of all animal products, including , who want to lose weight. The weight loss plan is designed for non-pregnant adults. If you have a medical condition such as kidney disease Kidney Disease Definition Kidney disease is a general term for any damage that reduces the functioning of the kidney. Kidney disease is also called renal disease. , heart disease, diabetes, or high blood pressure, please consult your health care professional to make sure these ideas will work for you. Vegan diets offer some advantages for those who want to lose weight. For example, they tend to be high in fiber that can provide a feeling of fullness. High fiber diets also help with constipation and other digestive problems. In addition, vegan diets don't rely on fatty meats and dairy products dairy products dairy npl → produits laitier dairy products dairy npl → Milchprodukte pl, Molkereiprodukte pl as protein sources. Instead, they focus on beans, whole grains, soy products, and other foods of which everyone should be eating more. The advantage of such a diet is that it not only can help with weight control, but it can also reduce the risk of heart disease, high blood pressure, and some types of cancer. When thinking about a weight control diet, the formula isn't magic. If you eat fewer calories than you use up--whether they come from protein, fat, or carbohydrate--you'll lose weight. Remember energy balance. Your body expends energy every day, whether you sit at a desk, walk, or swim. Of course, the amount of energy you expend ex·pend tr.v. ex·pend·ed, ex·pend·ing, ex·pends 1. To lay out; spend: expending tax revenues on government operations. See Synonyms at spend. 2. depends on the types of activities in which you engage. Every time you eat, you take in energy. Both the energy you expend and the energy you ingest in·gest tr.v. in·gest·ed, in·gest·ing, in·gests 1. To take into the body by the mouth for digestion or absorption. See Synonyms at eat. 2. are measured in calories. If you take in roughly the same number of calories as you expend, your weight remains stable. If you take in more calories than you expend, you gain weight; conversely, if you expend more calories than you take in, you lose weight. If you want to lose weight, some combination of taking in fewer calories and increasing activity is the way to go. The first step in this weight loss plan is to think about your daily activities. The eating plans in this article were developed for people who are moderately active, spending 30-60 minutes daily in moderate physical activity. If you are less active, think of ways to increase your activity. Maybe a brisk walk after lunch and dinner would work, or perhaps getting up 30 minutes earlier to work out with an aerobics video or take a daily bike ride. Once you decide on one or more activities that are practical for you, focus on these for at least a week without making any changes to your diet. See if they really are feasible. If they're not, try something else. Find what works well for you. Please note that older adults and those with a history of chronic diseases should consult with a health care provider before starting a vigorous exercise vigorous exercise A form of exercise that is intense enough to cause sweating and/or heavy breathing/ and/or ↑ heart rate to near maximum; VE is formally defined as that which requires > 6 METs; there is a graded inverse relationship between total physical program. Once increased activity is a part of your routine, you can begin to make dietary changes. This article features two eating plans. The first has approximately 1,500 calories and is designed for most women who want to lose 1-2 pounds per week. The second has about 1,900 calories and is designed for most men who want to lose 1-2 pounds per week. One to two pounds per week is a safe rate of weight loss that is more likely to be maintained. The eating plans feature five food groups: protein foods, grains, vegetables, fruits, and fats. Each eating plan specifies how many servings from each food group you should have each day. It's up to you to decide how best to distribute these food groups. A sample menu has been included to get you started. The protein foods group includes a variety of items that provide protein but also iron, zinc, and other vitamins and minerals. Foods in this group include kidney beans, chickpeas, and other beans; tofu tofu Soft, bland, custardlike food product made from soybeans. Believed to date from China's Han dynasty (206 BC–AD 220), tofu is today an important source of protein in the cuisines of East and Southeast Asia. ; lite or plain soymilk soy·milk n. A milk substitute made from soybeans, often supplemented with vitamins. Noun 1. soymilk - a milk substitute containing soybean flour and water; used in some infant formulas and in making tofu ; nuts and nut butters; seitan sei·tan n. A chewy, protein-rich food made from wheat gluten and used as a meat substitute. ; and meat analogs. The grains group contains breads, breakfast cereals This is a list of breakfast cereals. Many cereals are trademarked brands of large companies such as Kellogg's, General Mills, Malt-O-Meal, Nestlé, The Quaker Oats Company, and Post Cereals, but similar equivalent products are often sold by other manufacturers and as store own , rice, quinoa quinoa (kēnwä`), tall annual herb (Chenopodium quinoa) of the family Chenopodiaceae (goosefoot family), whose seeds have provided a staple food for peoples of the higher Andes since pre-Columbian times. , and pasta. This group provides some protein as well as carbohydrates, fiber, vitamins, and minerals. Try to have at least half of your servings from this group be whole grains; whole wheat bread wheat bread n. A bread made from a mixture of white and whole-wheat flours. , brown rice, whole wheat pasta, and oatmeal are good choices. The vegetable group includes both raw and cooked vegetables. This group is especially high in disease-fighting antioxidants Antioxidants Substances that reduce the damage of the highly reactive free radicals that are the byproducts of the cells. Mentioned in: Aging, Nutritional Supplements antioxidants, n. and fiber. The fruit group includes raw, cooked, canned, and frozen fruit, as well as fruit juices. Fruit is much more filling than juice, so choose fruit rather than fruit juice from this group as often as possible. The fats group consists mainly of plant-based oils, as well as some higher-fat foods like avocados and olives. Because of their fat content, nuts and nut butters should be counted in both the protein foods group and the fats group. Don't be tempted to skip this group. Our meal plan was designed to be relatively low in fat. The fats that are included will help make meals more satisfying, so you're not as likely to become hungry between meals. Also, depending on the fats chosen, this group can supply vitamin E vitamin E or tocopherol Fat-soluble organic compound found principally in certain plant oils and leaves of green vegetables. Vitamin E acts as an antioxidant in body tissues and may prolong life by slowing oxidative destruction of membranes. and omega-3 fatty acids This is a list of omega-3 fatty acids. Common name Lipid name Chemical name α-Linolenic acid (ALA) 18:3 (n-3) octadeca-9,12,15-trienoic acid Stearidonic acid 18:4 (n-3) octadeca-6,9,12,15-tetraenoic acid , both of which are essential. Vegan diets can be low in calcium, depending on food choices. To help you choose foods that supply calcium, foods in almost every group are starred. If you are under age 51, choose at least eight starred items as part of your daily menu. Those 51 and older should strive for at least 10 starred items daily. Vegans should also be aware of good sources of vitamin [B.sub.12] and vitamin D vitamin D Any of a group of fat-soluble alcohols important in calcium metabolism in animals to form strong bones and teeth and prevent rickets and osteoporosis. It is formed by ultraviolet radiation (sunlight) of sterols (see steroid) present in the skin. . At least three good food sources of vitamin [B.sub.12] should be included in your diet every day. These include 1 Tablespoon of Red Star Vegetarian Support Formula nutritional yeast Nutritional yeast, similar to brewer's yeast, is a nutritional supplement popular with vegans and the health conscious, who use it as an ingredient in recipes or simply as a condiment. It is a deactivated yeast, usually Saccharomyces cerevisiae. , 1 cup fortified fortified (fôrt  ´fīd),adj containing additives more potent than the principal ingredient. soymilk, 1 ounce fortified breakfast cereal breakfast cereal, a food made from grain, commonly eaten in the morning. The oldest type of cereal, known as porridge or gruel, requires cooking in water or milk. The modern breakfast cereals, however, are entirely precooked and eaten in cold milk. , or 1 1/2 ounces fortified meat analogs. If these foods are not eaten regularly, a vitamin [B.sub.12] supplement providing 5-10 micrograms daily or 2,000 micrograms weekly should be used. Vitamin D needs can be met through sunlight exposure, by choosing foods fortified with vitamin D such as some brands of soymilk and orange juice, or by using a vitamin D supplement. If you find you are losing weight very rapidly--more than 1-2 pounds per week--or feeling very hungry, add a few more calories with another serving or two of grains, vegetables, or fruits daily. If you're not able to lose weight, you may need to discuss your diet further with a registered dietitian registered dietitian, n See dietitian, registered. who can fine-tune this plan to meet your specific needs. Think of your new activity and eating plan as a gift to yourself. Even small changes can go a long way towards improved health. SPINACH-ONION DIP (Makes eight 1/4-cup servings) Use this recipe as a dip for cut vegetables, as a salad dressing, or as a sandwich spread. It can last up to four days in the refrigerator if covered. 1 1/4 cups thawed frozen chopped spinach 2 Tablespoons dry vegetable soup mix 1 cup lite silken tofu 1/4 cup mashed avocado 1 teaspoon lemon juice 1/2 cup chopped conned water chestnuts, drained 1 Tablespoon minced fresh scallions 1 teaspoon ground white pepper Squeeze spinach until very dry and place in a medium bowl. Stir in the soup mix. Add remaining ingredients and mix to combine. Chill for at least 30 minutes before serving. Total calories per serving: 40 Carbohydrates: 4 grams Sodium: 47 milligrams Fat: 1 gram Protein: 3 grams Fiber: 1 gram SPICY CREAMY SAUCE (Makes four 1/4-cup servings) Use this recipe as a vegetable dip, as a cold sauce for cooked vegetables or rice, or in place of sour cream in spicy dishes. 3/4 cup lite silken tofu 1/4 cup prepared salsa 1 teaspoon (hopped fresh cilantro or parsley 1/8 teaspoon hot sauce In a small bowl combine all ingredients. Refrigerate for at least 30 minutes prior to serving. Total calories per serving: 23 Carbohydrates: 2 grams Sodium: 117 milligrams Fat: <1 gram Protein: 3 grams Fiber: <1 gram OVEN-ROASTED SALSA TOFU (Serves 4) This is a simple and unique lowfat entree. One 16-ounce package lowfat extra firm tofu, drained 3/4 cup prepared salsa 1/4 cup green bell pepper strips 1/4 cup red bell pepper ships Preheat oven to 375 degrees. Cut tofu into 4 equal pieces and place in a baking dish. Cover each tofu piece with salsa. Top with bell pepper strips. Cover and bake for 5 minutes. Uncover and bake for an additional 5 minutes or until salsa is bubbly. Total calories per serving: 66 Carbohydrates: 6 grams Sodium: 334 milligrams Fat: 1 gram Protein: 9 grams Fiber: 1 gram TOFU AND SNOW PEA STIR-FRY (Series 4) Fresh snow peas (edible Chinese pea pods) can be found in Asian markets and some supermarkets. 1 Tablespoon minced bell peppers 1 Tablespoon minced onion 1 Tablespoon soy sauce 1 teaspoon nutritional yeast 1 Tablespoon cornstarch 1/2 cup cold water Vegetable oil spray 3/4 cup matchstick-cut fresh carrots 1 cup fresh or thawed frozen mow peas One 16-ounce package lawful extra firm tofu, cut into bite-sized cubes In a cup, combine peppers, onions, soy sauce, yeast, cornstarch, and water. Lightly spray a large frying pan with oil and allow to heat. Add carrots and stir-fry, stirring constantly, for 3 minutes or until just tender. Add snow peas and tofu and stirfry for 2 minutes. Add sauce and stir quickly while cooking over high heat, allowing mixture to heat until bubbly, for approximately 1 minute. Serve hot. Total calories per serving: 73 Carbohydrates: 7 grams Sodium: 371 milligrams Fat: 1 gram Protein: 9 grams Fiber: 1 gram SEITAN L'ORANGE (Serves 4) Seitan is sold in various flavors. Plain or teriyaki-flavored work well with this recipe. One 16-ounce package seitan 1 Tablespoon soy sauce 2 teaspoons nutritional yeast 1 Tablespoon cornstarch 1/2 cup cold water 2 doves garlic, minced 1 Tablespoon orange juice concentrate 1/2 cup thinly sliced onions Preheat oven to 375 degrees. Cut seitan into 4 equal pieces and place in a baking dish. In a small bowl, combine soy sauce, yeast, cornstarch, and water. Stir until well combined. Stir in garlic and orange juice concentrate. Pour mixture over seitan. Top with onions. Cover and bake for 5 minutes. Uncover and bake for an additional 5 minutes or until thoroughly heated. Note: If you prefer, low-sodium soy sauce may be used in this recipe. Total calories per serving: 251 Carbohydrates: 10 grams Sodium: 204 milligrams Fat: 1 gram Protein: 43 grams Fiber: 2 grams TEMPEH CACCIATORE (Serves 4) Tempeh is a fermented soy product that can be found in natural foods stores and some supermarkets. One 12-ounce package tempeh 2 Tablespoons tomato puree 3/4 cup canned stewed tomatoes, not drained 1/4 cup tomato sauce 1/2 cup minced onions 1/2 cup thinly sliced fresh mushrooms 1/2 teaspoon dried oregano 1/2 teaspoon dried basil 1/2 teaspoon red pepper flakes 2 teaspoons ground garlic Preheat oven to 350 degrees. Cut tempeh into 4 equal pieces and place in a baking dish. In a small bowl, combine tomato puree, stewed tomatoes, and tomato sauce and mix well. Add remaining ingredients to tomato mixture and stir to combine. Pour mixture over tempeh. Bake, uncovered, for 15 minutes or until mixture is bubbly. Total calories per serving: 201 Carbohydrates: 16 grams Sodium: 239 milligrams Fat: 9 grams Protein: 17 grams Fiber: 6 grams BAKED PEARS (Serves 4) * Pictured on the cover. 4 small ripe pears 1/2 cup cream soda or raspberry-flavored sparkling water 1/2 teaspoon maple extract 1/4 teaspoon ground cinnamon 1/8 teaspoon ground nutmeg 1/8 teaspoon ground cloves Core pears, making sure not to cut completely through the pears. Leave approximately half an inch of the bottom intact so the seasoning will not drain out the bottom. Place pears upright in a microwaveable bowl or plate. In a small bowl, combine soda, extract, cinnamon, nutmeg, and cloves. Pour over pears, making certain that the spice mixture goes into the core of each pear. Microwave on HIGH for 3-5 minutes or until soft. This time will vary with your microwave and the ripeness of the pears. Serve warm. ALTERNATE STOVETOP METHOD: Place cored pears in a pot in which all 4 pears can stand up and fit tightly against each other; the pot needs to be deep enough to cover when pears are in it. Pour soda mixture over pears. Cover and cook on medium heat for 8-10 minutes or until pears are soft. Total calories per serving: 117 Carbohydrates: 29 grams Sodium: 4 milligrams Fat: 1 gram Protein: 1 gram Fiber: 4 grams GLAZED PINEAPPLE (Serves 4) To create a 'showier' dish, you may use pineapple slices rather than tidbits in this recipe. The glazed slices can be arranged on a serving dish. 1 1/2 cups canned, packed-in-juice pineapple tidbits, not drained 1 Tablespoon cornstarch 1/4 teaspoon ground ginger 1/4 teaspoon ground nutmeg 1/4 teaspoon vanilla extract 1/2 teaspoon ground cinnamon 2 Tablespoons lowfat, nonhydrogenated vegan margarine, cut into small pieces 1 Tablespoon rice syrup Place pineapple in a 4-cup microwaveable bowl. In a small bowl, mix cornstarch, ginger, nutmeg, cinnamon, and vanilla until well combined. Add to pineapple and mix to combine. Dot pineapple with margarine. Cover and microwave on HIGH for 5 minutes or until bubbly. If your microwave does not have a turntable, stir after 2 minutes. Remove, carefully uncover, and stir in rice syrup. Serve hot. Total calories per serving: 131 Carbohydrates: 21 grams Sodium: 82 milligrams Fat: 6 grams Protein: <1 gram Fiber: 1 gram PINEAPPLE CAKE (Serves 16) 2 1/4 cups canned crushed pineapple packed in juice, not drained 1 cup oil-purpose flour 1 cup whole whom or unbleached flour 1/2 cup apple juice concentrate 1/2 cup sugar (Use your favorite vegan variety.) 1 teaspoon dried orange zest 2 teaspoons baking powder 1/2 cup lite silken tofu Vegetable oil spray Preheat oven to 325 degrees. In a medium-sized bowl, combine all ingredients except the vegetable oil spray. Mix to combine well. Spray a 9" x 13" baking pan or tins to make 16 muffins with oil. Pour in batter. Bake for 35-40 minutes or until a knife inserted in the center comes out clean. Total calories per serving: 111 Carbohydrates: 25 grams Sodium: 75 milligrams Fat: <1 gram Protein: 2 grams Fiber: 1 gram BANANA-ALMOND SHAKE (Serves 1) 1/2 small, ripe banana (about 1/3 cup) 1/2 cup nonfat soymilk (e.g. West Soy brand) 1/4 teaspoon almond extract 1/2 cup crushed ice Rice syrup to taste (optional) Combine the banana, soymilk, extract, and ice in a blender or food processor. Process until mixture is smooth. Sweeten as desired. Serve cold or refrigerate until ready to eat. This recipe can also be served frozen. Total calories per serving: 101 Carbohydrates: 23 grams Sodium: 31 milligrams Fat: <1 gram Protein: 4 grams Fiber: 2 grams ORANGE-VANILLA SMOOTHIE (Serves 4) This smoothie is delicious! 1 1/4 cups plain or vanilla soy yogurt 4 Tablespoons orange juice concentrate 2 cups lowfat rice milk 1/2 teaspoon vanilla exited 1/2 teaspoon fresh orange zest Place all ingredients in the canister of a blender or food processor and process until smooth. Serve immediately or refrigerate until ready to eat. This recipe can also be frozen to create an icy treat. Total calories per serving: 148 Carbohydrates: 23 grams Sodium: 51 milligrams Fat: 4 grams Protein: 5 grams Fiber: <1 gram COOL RICE CREAM WITH FRUIT (Serves 4) Although it takes some time to prepare this dessert, it's well worth the effort. 1/4 cup uncooked long grain white or brown rice 1 cup water 1 Tablespoon lite silken tofu 1/2 teaspoon orange zest 1 Tablespoon lowfat vegan soy sour cream 3/4 cup chopped hash or thawed frozen strawberries 1 Tablespoon rice syrup Place rice in small pot and add water. Cover and cook for 10-12 minutes or until rice is tender and water is absorbed. Place rice in a blender or food processor. Add tofu, zest, and sour cream. Process only to combine. Add strawberries. Process only to combine. The mixture should not be completely smooth. Pour into a bowl. Stir in rice syrup. Allow mixture to chill for at least 30 minutes before serving. This recipe can also be frozen to create an icy treat. Total calories per serving: 76 Carbohydrates: 17 grams Sodium: 10 milligrams Fat: 1 gram Protein: 2 grams Fiber: 1 gram Tips for Following a Vegan vegan /veg·an/ (ve´gan) (vej´an) a vegetarian whose diet excludes all food of animal origin. ve·gan n. Weight-Control Diet 1) Identify situations in which you tend to overeat o·ver·eat v. To eat to excess, especially habitually. and think of coping strategies The German Freudian psychoanalyst Karen Horney defined four so-called coping strategies to define interpersonal relations, one describing psychologically healthy individuals, the others describing neurotic states. for these times. If you snack when you're bored, try taking a walk or calling a friend instead. 2) Eat breakfast. You'll be less tempted to have a high-calorie snack mid-morning. 3) Don't keep tempting foods around your house or workplace. If you must have them for family members or co-workers, put them out of sight. 4) Eat a variety of filling, low-calorie foods, such as fresh vegetables. 5) Keep track of portion sizes. G) Try not to get discouraged. If you overeat one day, go back to your eating plan the next day. You're in it for long-term health. 7) Be physically active. 8) Take a multi-vitamin and mineral supplements to be sure you're meeting your needs when you're on a lower-calorie diet. Lowfat Food To Meet Your Nutritional Needs Protein Foods 6 servings per day for women; 7 for men Each of the following equals one serving: * 1/2 cup cooked dried beans, peas, or soybeans ** * 1/2 cup tofu * 1/2 cup calcium-set tofu ** (containing 10 percent or more of the Daily Value [DV] in a 1/2 cup serving) * 1/4 cup tempeh tem·peh n. A high-protein food of Indonesian origin made from partially cooked, fermented soybeans. [Indonesian tempe, from Javanese, soybean cakes.] * 1 cup calcium-fortified soymilk *** (Count as two starred food items.) * 1/4 cup almonds ** or other nuts (Also count as two Servings from the fats group.) * 2 Tablespoons peanut butter, tahini ta·hi·ni n. A thick paste made from ground sesame seeds. [Turkish t **, almond butter **, or other nut/seed butter (Also count as two servings from the fats group.) * 1 1/2 ounces deli slices or 1 veggie burger For a burgerless burger, see . A veggie burger is a vegetarian hamburger. The patty of a veggie burger can be made from vegetables, nuts, dairy, mushrooms, textured vegetable protein (TVP), or a combination of these. They are sometimes vegan. or dog 6 ounces calcium-fortified soy yogurt Soy yogurt is yogurt prepared using soy milk, yogurt bacteria, mainly Lactobacillus bulgaricus and Streptococcus thermophilus and sometimes additional sweetener, like fructose, glucose, honey or raw sugar [1]. *** (Count as two starred food items.) * 2 ounces seitan Grains 6 servings per day for women; 8 for men Each of the following equals one serving: * 1 slice bread * 1 pancake pancake, thin, flat cake, made of batter and baked on a griddle or fried in a pan. Pancakes, probably the oldest form of bread, are known in different forms throughout the world. , waffle See WAFL. , muffin, biscuit, or tortilla * 1/2 bagel or English muffin * 3/4 cup cold breakfast cereal (Choose cereals low in added sugar.) (If calcium-fortified cereal is chosen, count as two starred food items.) * 1/2 cup cooked cereal * 1/2 cup rice, barley, bulgur bul·gur also bul·ghur n. Cracked wheat grains, often used in Middle Eastern dishes. Also called bulgur wheat. [Ottoman Turkish bul , pasta, or other grains Vegetables At least 2 servings per day for women; at least 3 servings per day for men * A serving is 1 cup cooked or 2 cups raw vegetables. * A serving of broccoli, bok choy bok choy or Chinese mustard Brassica chinensis, one of two types of Chinese cabbage. It has glossy dark green leaves and thick, crisp white stalks in a loose head. Its yellow-flowering centre is especially prized. See also brassica; mustard family. , collards collards: see kale. , kale kale, borecole (bôr`kōl), and collards, common names for nonheading, hardy types of cabbage (var. , okra okra: see mallow. okra Herbaceous, hairy, annual plant (Hibiscus esculentus or Abelmoschus esculentus), of the mallow family, grown for its edible fruit. Okra leaves are deeply notched; flowers are yellow with a crimson centre. , and mustard greens Noun 1. mustard greens - leaves eaten as cooked greens Indian mustard, leaf mustard, mustard cruciferous vegetable - a vegetable of the mustard family: especially mustard greens; various cabbages; broccoli; cauliflower; brussels sprouts can also be counted as one starred food item. * Limit higher calorie vegetables like corn, potatoes, sweet potatoes, and peas to 2 servings per day. Fruits 2 Servings per day for women; 3 servings per day for men * A serving is 1 medium piece of fresh fruit or 1/2 cup cooked, canned, or frozen fruit without sugar, or 1/4 cup dried fruit, or 1/2 cup fruit juice. * A serving of calcium-fortified juice can also be counted as one starred food item. Fats 5 servings per day Each of the following equals one serving: * 1 teaspoon vegetable oil or vegan soft margarine * 2 teaspoons vegan mayonnaise or salad dressing * 1 Tablespoon soy cream cheese or gravy * 2 Tablespoons avocado avocado (ä`vəkä`do, ăv`–), tropical American broad-leaved evergreen tree of the genus Persea of the family Lauraceae (laurel family). * 8 large olives Foods that can be used as desired include fat-free broth, seltzer, coffee, tea, herb teas, mustard, ketchup, vinegar, lemon juice, fat-free and low-calorie salad dressing, spices, and herbs. Note: Starred foods are good calcium sources. Choose these as part of your daily menu to help meet your calcium needs Sample Menu The number of servings or additional foods for men, if different from those for women, are in parentheses See parenthesis. parentheses - See left parenthesis, right parenthesis. . The sample menu contains approximately 1500 calories for women and 1900 calories for men. Breakfast: * 1 serving Orange-Vanilla Smoothie smooth·ie also smooth·y n. pl. smooth·ies Slang 1. A person regarded as being assured and artfully ingratiating in manner. 2. A smooth-tongued person. [page 11] * 1 slice (2 slices) whole wheat toast with 2 Tablespoons almond butter Lunch: * 2 whole wheat tortillas filled with 1 cup kidney beans and 1/4 cup avocado; salsa, chopped tomatoes, and lettuce as desired * Steamed kale with 1 teaspoon flax flax, common name for members of the Linaceae, a family of annual herbs, especially members of the genus Linum, and for the fiber obtained from such plants. The flax of commerce (several varieties of L. oil * 1 cup calcium-fortified soymilk Dinner: * 1 serving (2 servings) Tofu and Snow Pea snow pea n. 1. A variety of the common pea (Pisum sativum var. macrocarpon) in the pea family, having a soft pod that lacks the fibrous inner lining of the common pea. 2. The edible young pod of this plant. Stir-Fry [page 9] * 1/2 cup (1 cup) brown rice * 1/2 cup watermelon watermelon, plant (Citrullus vulgaris) of the family Curcurbitaceae (gourd family) native to Africa and introduced to America by Africans transported as slaves. Watermelons are now extensively cultivated in the United States and are popular also in S Russia. cubes Snack: * 1 cup calcium-fortified soymilk * 3/4 cup unsweetened breakfast cereal * (1/2 cup blueberries) Reed Mangels mangels Beta vulgaris; called also mangel-wurzel. , PhD, RD, is one of VRG's Nutrition Advisors. She is the co-author of Simply Vegan and the most recent American Dietetic Association The American Dietetic Association (ADA) is the United States' largest organization of food and nutrition professionals, with nearly 65,000 members. Approximately 75 % of ADA's members are registered dietitians and about 4 % are dietetic technicians, registered. position paper on vegetarian diets. Nancy Berkoff, EdD, RD, CCE CCE Cornell Cooperative Extension CCE Corporate and Continuing Education CCE Coca-Cola Enterprises Inc. CCE Commission de Coopération Environnementale CCE Centre for Continuing Education CCE College of Continuing Education CCE Certified Computer Examiner , is VRG's Food Service Advisor. She is the author of Vegan Menu for People with Diabetes and numerous cookbooks. |
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