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Well-planned vegan diet

Adopt a healthy, whole food plant-based diet By:
User: Joah
Well-planned vegan diet

This book summarizes the key elements of a healthy and well-planned vegan diet. It contains basic knowledge and information on whole foods, important specific foods, nutrients and blood analyzes as well as a practical overview. Learn how to eat plant-based in an optimal way, to take full advantage of the health benefits of a vegan diet.


Chapter overview


Vegan living

  • Position of the Academy of Nutrition and Dietetics
  • Position of the British Dietetic Association


Vegan and healthy

  • Whole foods
  • These foods should be avoided
  • Structure of a whole food vegan diet
  • Comparison of nutritional recommendations
  • Whole food vegan diet in practice



  • Micronutrients
  • Macronutrients
  • Protein
  • Carbohydrate
  • Fat
  • Caloric density/nutrient density
  • Macronutrient distribution


Foods to include daily

Critical nutrients and supplements

  • Vitamin B12
  • Calcium
  • Vitamin D
  • Omega 3 EPA/DHA
  • Iodine
  • Selenium
  • Iron
  • Zinc


Preparation and consumption

  • Preparation
  • Ratio of raw food and cooked food
  • Salt
  • Sweeteners
  • Consumption
  • Improving nutrient absorption


Restaurants/on the go


Exercise and relaxation

Blood tests


Sources and information platforms

This eBook is available at the following stores (among others):

and in many other eBook-stores

Posts and Comments
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