Our Compassionate Thanksgiving Dinner
Posted on Monday August 24, 2009 10:19 am
Our Compassionate Thanksgiving Dinner in November featured not only a great vegan buffet prepared by the Sunland Park Holiday Inn, but also a very entertaining presentation by Dr. Michael Greger on vegan nutrition. Dr. Greger is a physician who specializes in nutrition, and is Director of Public Health and Animal Agriculture at the Humane Society of the United States.
The following nutritional information is something Michael wanted to share with the members of our vegetarian society.
Dr. Greger’s Optimum Nutrition Recommendations
The balance of scientific evidence suggests that the healthiest way to eat is a vitamin B-12 fortified diet of whole plant foods.For optimum nutrition, be sure to include in your daily diet not only an array of whole grains, beans, nuts, seeds, fruit and as many vegetables as you can eat, but also specifically dark green leafy vegetables, berries, and green or white tea.
Attention should also be paid to these micronutrients:
Vitamin B-12
At least 2000mcg once each week, ideally as a chewable, sublingual or liquid supplement
Or at least 100mcg daily of supplemental B-12 (you needn’t worry about taking too much)
Or at least 2 servings daily (with a minimum of 6 hours between servings of B-12 fortified foods, each containing at least 20% “Daily Value” as listed on its label, such as a cup of fortified soy milk
Tip: If experiencing deficiency symptoms, the best test is a urine MMA level, not serum B-12 level
Omega-3 Fatty Acids
250mg daily of algae-derived DHA
Vitamin D
For people in the Southern US:
15-30 minutes of mid-day sun (15 for those with lighter skin, 30 for those with darker skin)
Or 4,000 IU supplemental Vitamin D
Calcium
At least 600mg daily calcium-rich plant foods, preferably low-oxalate dark green leafy vegetables, which include all greens except spinach, chard and beet greens (all very healthy foods, but not good calcium sources due to their oxalate content)
Iodine
All menstruating women should increase their absorption by combining foods rich in iron and Vitamin C at meals and should get checked for iron-deficiency every few years
Men should be checked for an iron overload disease before any attempt to increase intake
Selenium
Northern Europeans may need to take a supplement or eat about 20 Brazil nuts a month
