was established by the
Vegan Society of England.
Today they can be reached
at VeganSociety.com.
There are many nutritional
reasons to enjoy veganism,
but the ethical reasons of
not exploiting animals
(mostly infant aged) result
in joyous feelings of self-respect.
In an effort to understand what to eat in a vegan lifestyle, here are suggestions adapted from Joel Fuhrman, MD, for a baseline vegan menu, from his National Bestseller Eat to Live, 2003, 2011:
Unlimited Eat as much as you want:
all raw vegetables (goal: 1 lb. daily)cooked green vegetables (goal: 1 lb. daily)
beans, legumes, bean sprouts and tofu (goal: 1 cup daily)
fresh fruit (goal: 4 daily)
eggplant, mushrooms, peppers, onions, tomatoes
Limited Eat one serving daily:
cooked starchy vegetables or whole grains, examples include butternut or acorn squash, corn, potatoes, rice, cooked carrots, sweet potatoes, breads, cereals (1 cup daily)raw nuts and seeds (1 oz. daily)
ground flaxseed (1 tablespoon daily)
avocado (2 oz. variable daily)
dried fruit (2 tablespoons variable daily)
Off-Limits
dairy productsanimal products
www.drfuhrman.com
July 9, 2016: Additionally, from receiving Dr. Fuhrman's emails, I have learned that he suggests eating a quarter onion, 1-3 mushrooms and some garlic each day. Also, he shows studies that lead him to recommend including 2 servings of cruciferous vegetables daily and 1 tablespoon of tomato paste a few times a week. These, with the above combined guidelines, he refers to as "nutritarian".February 23, 2019: In a panel interview I heard Dr. Fuhrman say that more than 1 cup carbohydrates/starches could be eaten on a daily basis if one is not trying to reduce weight.
August 5, 2019: Marco Borges, with a similar plan to Dr. Fuhrman, suggests only 1/2 cup daily for beans and for starches in The 22 Day Revolution, 2015.
July 9, 2016: Additionally, from receiving Dr. Fuhrman's emails, I have learned that he suggests eating a quarter onion, 1-3 mushrooms and some garlic each day. Also, he shows studies that lead him to recommend including 2 servings of cruciferous vegetables daily and 1 tablespoon of tomato paste a few times a week. These, with the above combined guidelines, he refers to as "nutritarian".February 23, 2019: In a panel interview I heard Dr. Fuhrman say that more than 1 cup carbohydrates/starches could be eaten on a daily basis if one is not trying to reduce weight.
August 5, 2019: Marco Borges, with a similar plan to Dr. Fuhrman, suggests only 1/2 cup daily for beans and for starches in The 22 Day Revolution, 2015.
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