Wondering About a Vegan Diet?

Wondering About a VEGAN A vegan diet is healthy and simple. If a slim waistline, lots of energy, and a reduced risk of heart disease, diabetes, and cancer have you wondering if a vegan diet is for you, find all your answers here! But where will i get my protein? PROTEIN CAN BE FOUND HERE: PROTEIN NEEDS, AGE 19-70 46g 18 15 ® 56g LENTILS cooked, 1 cup: 18 g BLACK BEANS VEGGIE BURGER cooked, 1 cup: 15 g TOFU firm, 4 oz.: 11 g 1 patty: 13 g YOGURT BAGEL 1 med.: 9 g SPAGHETTI PEANUT BUTTER SOY MILK 2 Tbsp.: 8 g SOY YOGURT plain, 6 oz.: 6 g BREAD whole wheat 2 slices: 5 g POTATO 1 med.: 4 g cooked, 1cup: 8 g plain, 1 cup: 7 g And what about calcium for strong bones? CALCIUM CAN BE FOUND HERE: NEEDS: 700 to 1,000 mg daily TAHINI BROCCOLI, COLLARD GREENS, ALMONDS, MUSTARD GREENS, SESAME TAHINI, SOYBEANS, KALE, FORTIFIED DRINKS Hey, 1 need iron, too! FOR EASY EXTRA IRON: COOK IN CAST-IRON PANS FOOD IRON (mg) DAILY 1 cup cooked soybeans 2 Tbsp. blackstrap molasses 7.0 8.8 IRON NEEDS BLACK STRAP MOLASSES 1 cup cooked lentils 6.6 1 cup cooked kidney beans 5.2 1 cup cooked chickpeas 1 cup cooked lima beans 1 cup cooked Swiss chard 8-18 mg 8-11mg 4.7 4.5 4.0 To increase iron absorption, eat foods rich in vitamin C, such as dark-green, leafy vegetables and citrus. Are there fish-free omega-3 fatty acids? THANKFULLY, YES! Sure are! And they're perfect for a healthy heart, brain, skin, and joints. FLAX SEEDS HEMP SEEDS Vegan OMEGA-3 Eat flax seeds, flax oil, walnuts, hemp seeds, purslane, and vegan omega-3 DHA. DHA What about vitamin D? AaBbCcDd VITAMIN D CAN BE FOUND HERE: Found in: sunlight, fortified nondairy milks, and fortified orange juice. FORTED Soy RICE MILH erange JUICE FORTIFIED Vitamin D helps maintain a healthy growing body. Milk What won't you find in a vegan diet? WHAT-AND WHO Average cholesterol level of an American: Cholesterol. Vegan diets are also lower in saturated fat. Both of these can increase your risk of developing heart disease and high blood pressure Meat-eater: 210 Vegetarian: 161 A cholesterol level higher than 200 raises your risk for coronary heart disease. Vegan: 133 You can save your green and eat it too! SAVE A LOT OF MONEY-AND LIVES Vegan options are cheaper at the grocery store and reduce the likelihood of needing expensive doctor visits, medicine, and heart surgeries in the future. High consumption of animal %24 protein is linked to these: 888 vs. BREAST PROSTATE COLORECTAL LENTILS 1 cup CANCERS PORTERHOUSE STEAK SERVING SIZE: 4 oz. PROTEIN- 17.9 g 22 g EWG CARBON FOOTPRINT RATING: BEST out of 20 analyzed 2nd WORST out of 20 analyzed COT: 20¢ $4 Average cost of artery bypass surgery: $3,714 FAT: 0g 22 g SATURATED FAT: 0g Average cost of coronary bypass surgery: $57,439 PETA Are you ready to adopt a healthier and compassionate lifestyle? Visit PETA.org/VSK.