Each issue of Vegan Journal includes Reed Mangels, PhD, RD’s Nutrition Hotline column. In the latest issue, Reed shares helpful tips on things you can do to lower your LDL-cholesterol.

See: https://www.vrg.org/journal/vj2023issue1/2023_issue1_nutrition_hotline.php

Subscribe to Vegan Journal in the USA only by visiting https://www.vrg.org/member/2013sv.php

photo by Hannah Kaminsky

Hannah Kaminsky shares several vegan dishes that go well with your afternoon tea. Enjoy:

Cucumber Tapenade Tea Sandwiches

Cheesy Dill Scones

Lentil Sausage Rolls

Blueberry Chia Jam

Blueberry Jam Drops

Chickpea Egg Bites

Read the entire article here: https://www.vrg.org/journal/vj2023issue1/2023_issue1_time_for_tea.php

Subscribe to Vegan Journal in the USA only by visiting https://www.vrg.org/member/2013sv.php

The Vegetarian Resource Group (VRG) welcomes the opportunity to comment on the FDA’s proposal to update the definition for the implied nutrient content claim “healthy” to be consistent with current nutrition science and Federal dietary guidance.

The presence of the claim “healthy” on a food label provides a powerful message to consumers so careful consideration should be given to appropriate use of this word to avoid consumer confusion. We agree that all raw whole fruits and vegetables should automatically qualify to receive the implied nutrient content claim “healthy.” These foods are rich sources of fiber, vitamins, minerals, and phytochemicals; offer significant health benefits (1-5); and their consumption should be promoted. Similarly, we support the proposal that the saturated fat content of nuts and seeds (excluding coconut which is sometimes categorized with tree nuts) not contribute to the overall saturated fat limit when determining if a product should be eligible for a healthy claim. Nuts and seeds have repeatedly been shown to have beneficial effects on cardiovascular disease risk (6-8).

In the interest of simplicity and consistency we support the automatic qualification for the implied nutrient content claim “healthy” for fruits and vegetables that have been cut and packaged for sale and that do not contain ingredients other than fruits and vegetables.

Many people do not consume dairy products for a variety of reasons including allergy, intolerance, cultural practices, and preference. The inclusion of fortified non-dairy alternatives whose nutrient content is similar to dairy products in the list of products that are evaluated for the “healthy” nutrient content claim allows consumers to see that there are products identified as being “healthy” alternatives to dairy products. This, in turn, is respectful of cultural, philosophical, health-related, and other differences. Plant milks based on pea protein have been developed and have nutrient profiles that are similar to dairy milks (9,10). These products should be explicitly included in the list of fortified non-dairy alternatives instead of only listing fortified soy milk and yogurt.

A low percentage of the U.S. population meets dairy recommendations. Other foods can supply the nutrients found in dairy products. Alternative meal patterns should be developed that do not include dairy foods or non-dairy alternatives to address the needs of those who do not rely on these foods to provide protein, calcium, vitamin D, and other nutrients.

We question the proposal (p. 59191) that if a combination food has only one type of food from the beans, peas, and lentils subgroup, this one type cannot count towards both the vegetable and protein food requirement. If the amount of a food from the beans, peas, and lentils subgroup is sufficient to meet requirements for the protein group and the vegetable group, the food product should be considered to meet requirements for both these groups in the same way that a product containing two different kinds of beans/peas/lentils would.

We are concerned that allowing red and processed meats to bear a “healthy” claim without qualification will mislead consumers and contradict statements in Dietary Guidelines for Americans, namely that “dietary patterns characterized by higher intake of red and processed meat, sugar-sweetened foods and beverages, and refined grains are, in and of themselves, associated with detrimental health outcomes” (11). The proposed criteria for use of a “healthy” claim do not allow this claim to be used on products with a high content of added sugar or that contain predominantly refined grains. If there is any use of “healthy” on products based on or containing red or processed meats, it should be accompanied by a statement encouraging limiting portion sizes of these products.

Although not currently a consideration for the “healthy” claim, in view of the climate crisis and its impact on global health, we urge in the future that the FDA consider a broader definition of “healthy” to encompass sustainability and environmental effects of foods. We support the FDA allowing the use of the word “healthy” on the label of certain plant-based products in the context of indicating planetary health. For example, a label could say “our product supports a healthy planet” with a picture of the earth.

We are concerned with the unqualified use of “healthy” on 100% fruit juices. Although these products do not have the added sugar found in fruit drinks, sodas, and other beverages, they do not supply the fiber that is found in whole fresh fruits. This lack of fiber promotes over-consumption without the satiety response experienced with whole fruit consumption. A consumer seeing “healthy” on the label of 100% fruit juice may conclude that unlimited quantities of this food can be consumed as a part of a healthy diet. A qualified statement indicating a reasonable portion size and/or providing a nutrition message such as “whole fruit is a healthier choice” and/or saying “healthy juice” on qualified 100% fruit juices would provide a more nuanced message.

We also are concerned by the unqualified identification of oils, oil-based spreads, and oil-based dressings as “healthy.” These products are concentrated sources of calories with few nutrients. While their low content of saturated fat makes them a better alternative than solid fats, identifying them as “healthy” could lead to consumer confusion and over-consumption. Perhaps a system can be devised to provide a more nuanced message to consumers. Techniques such as indicating a reasonable portion size or a qualified phrase “healthy oil” would more clearly inform consumers that these products cannot be used in an unlimited fashion. Use of a single designation of “healthy” is likely to send an unintended message to consumers that oils can be used liberally.

Thank you for the opportunity to comment on this issue.

For short cooking video, see https://youtu.be/84T8Nph3NGU

Enjoy this Chili Fries recipe and other low-cost vegan dishes from Skyler Kilmer. See: https://www.vrg.org/blog/2020/10/15/vegan-at-the-dollar-tree-store/

By Reed Mangels, PhD, RD

A Vegetarian Resource Group member contacted us asking for suggestions for gaining weight. She’s always been slightly underweight but has recently lost weight. She’s active but has not increased her activity and hasn’t changed her diet so she’s not sure why she lost weight. She is vegan and doesn’t think she can eat any more than she is already eating. Her diet includes lots of whole grains, vegetables, and nuts.

One question that I had was about the unintentional weight loss. Usually people’s weight fluctuates a bit but unintentional weight loss of 5% of weight over 6 to 12 months is concerning and worth discussing with a health care provider.

More than 20 years ago an article on weight gain in what was then Vegetarian Journal (now Vegan Journal) concluded, “… a slender look may be normal for you. You might want to contact a registered dietitian for a more individualized approach. A dietitian could determine your body fat level, assess your frame size, activity level, and caloric needs, and help you arrive at a realistic body weight goal.” This advice is true today also.

Food quantity is definitely an issue for some vegans – they have difficulty getting enough calories because they get full on high fiber foods. A few ideas that may help with that:

• Eat salad last – fill up first on denser, higher calorie foods and then, if you have room for it, eat a salad.
• Similarly, keep other bulky, low-calorie foods (broth and broth-predominant soups, raw vegetables, bran cereals, for example) at a minimum since they are filling without providing many calories.
• Eat often – 3 meals and 3 snacks helps.
• Bulk up beverages. Put some soymilk, a frozen banana, a spoonful of nut butter, maybe some other frozen fruit, and silken tofu (also a touch of maple syrup) in a blender or food processor and process until it is cold and thick. You don’t need to drink a huge glass of this – maybe 8-12 ounces – but have it in addition to what you usually eat. Adding a scoop of vegan ice cream is another idea.
• How about making a cashew cream (here’s one easy recipe) and adding it to soups, pasta, even hot cereal?

When older adults unexpectedly lose small amounts of weight, it may be due to a loss of muscle. Some loss of muscle mass occurs with aging and this may be what is showing up as weight loss. Eating somewhat more protein along with resistance training can help to slow loss of muscle mass (1). You can read more about that here and here. Getting enough protein is also important for bone health. Dried beans and peas and soyfoods are some of the higher protein foods for vegans so adding a serving or two of these can help to maintain muscle mass.

Somewhat surprisingly, nuts, while offering many health benefits, may not be helpful for promoting weight gain. A number of studies where subjects were fed nuts in addition to their usual food have found that subjects either did not gain weight or did not gain as much weight as would be expected based on the extra calories (2). Nut butters do not seem to have the same effect so eating more nut butters and fewer nuts may help if you are trying to gain weight.

Weight gain should happen gradually – just as rapid weight loss is not typically sustainable, the same is true for rapid weight gain. Slow and steady is the goal.

Reference

1. Haub MD, Wells AM, Tarnopolsky MA, Campbell WW. Effect of protein source on resistive-training-induced changes in body composition and muscle size in older men. Am J Clin Nutr. 2002; 76(3): 511–517.
2. Traoret CJ, Lokko P, Cruz ACRF, et al. 2008. Peanut digestion and energy balance. Int J Obes 32:322-28.

To read more about weight gain see:

How Do I Gain Weight as A Vegetarian Athlete?
Gaining Weight on a Vegetarian Diet

The contents of this posting, our website, and our other publications, including Vegetarian Journal and Vegan Journal, are not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional. We often depend on product and ingredient information from company statements. It is impossible to be 100% sure about a statement, info can change, people have different views, and mistakes can be made. Please use your best judgment about whether a product is suitable for you. To be sure, do further research or confirmation on your own.

photo from Sweet Craft Vegan

The Vegetarian Resource Group maintains an online Guide to Vegan/Vegetarian Restaurants in the USA and Canada. Here are some recent vegan restaurant additions. The entire guide can be found here: http://www.vrg.org/restaurant/index.php

To support the updating of this online restaurant guide, please donate at: www.vrg.org/donate

Here are some new additions to VRG’s guide:

La Semilla, Modera Reynoldstown, 780 Memorial Dr. SE, Atlanta, GA 30316

La Semilla offers plant-based versions of your favorite Latin American dishes in a lively atmosphere just across from Cabbagetown Park in Atlanta, GA. Menu items include “Cochinta Pibil Tacos” with jackfruit, habanero pickled onions, and salsa verde, and even a vegetarian twist on Taco Bell’s famous “Crunch Wrap” with seitan beef. Their bar serves an expansive menu with homemade cocktails, wine, and beer.

 Soul Miner’s Garden, 3204 Union Rd., Gastonia, NC 28056

Try the variety of nachos and fries as starters. Entrees include green bowls, BBQ sliders, Philly basket, or vegan crunch wrap supreme. Sides offered include collards, pintos & onions, potato salad, and rosemary garlic fries.

Sprout and Lentil, 796 Aquidneck, Unit 3, Middletown, RI 02842

Sprout and Lentil offers a selection of burgers, wraps, and baked goods. Burgers include BBQ jackfruit burger with house-made BBQ sauce and the signature V-Rex spicy black bean burger with melted V-cheddar on a pretzel roll. Farm-to-table soups such as Thai red curry change with the season. Dessert items include cinnamon rolls and triple chocolate brownies. Sprout and Lentil also offers Shabbat meals and cooking classes.

Squash the Beef, 1400 E. 105 St., Cleveland, OH 44106

Enjoy burgers, sandwiches, drinks, sides, fries, and more. Tuesday is Taco Tuesday and Sunday is Soul Food Sunday.

Sweet Craft Vegan, 1280 W. Ruben M. Torres Sr. Blvd., Ste. C, Brownsville, TX 78520

All-vegan bakery specializing in Mexican cakes and pastries, such as Vegansitos (chocolate-coated vanilla cake with strawberry and cream filling), Rosca de Reyes (Traditional Mexican sweet bread), Conchas, and seasonal treats such as Thanksgiving pies, Christmas cookies and Tamales, and special donuts and cakes for Easter, Mother’s Day, and Father’s Day. Offerings are always fun, vibrant, and bursting with flavor, and a hit with vegans and non-vegans alike. Orders can be placed online for pick up in Harlingen, McAllen, or at their bakery in Brownsville. Custom orders can be placed by phone.

The Rabbit Hole, 2659 East Atlantic Blvd., Pompano Beach, FL 33062

There’s no better feeling than treating yourself to the heartwarming flavors of vegan comfort food. The Rabbit Hole offers a variety of dishes that put a cruelty-free spin on classic recipes. Some signature selections include “The Big Grin” – creamy house-made vegan mac & cheese topped with tender marinated and seasoned chargrilled plant-based pepper steak medallions basted in garlic herb butter and served with fresh grilled garlic toast and the “Spring Ting” Platter – jerk chicken, mac & cheese, kale collards, and a pumpkin maple cranberry cornbread muffin. You can also choose from dozens of appetizers, “wings,” burgers, salads, fries/sides, desserts, beverages, and more! Kids menu is also available. You can never go wrong with a warm bowl (or two) of vegan comfort food!

The Vegan Club, 13228 Shaker Square, Cleveland, OH 44120

The Vegan Club offers a variety of starters, salads, soups, sandwiches, entrées, desserts, beverages, and more for you to enjoy. If you’re looking for something hearty, try the Hot Vegan Chicken Sandwich – oyster mushroom on a pretzel bun with white French aioli, spicy mayo, lettuce, tomato, and vegan smoked gouda cheese – or the Vegan “Crab” Cakes and Sour Corn – heart of palm and artichoke “crab” cakes, mixed peppers, cashew sour cream, toasted farro, sun-dried tomato paste, and sour corn. Craving something a little lighter? Try the Roasted Butternut Salad – toasted farro, apple cider vinaigrette, crispy shallots, granny smith apples, roasted butternut squash, and butter lettuce – or the Relleno de Papa – stuffed potato balls, seasoned lentils, sofrito, and roasted red pepper coulis. For those with a sweet tooth, enjoy Chocolate Covered Strawberry –  a triple-layer cake, chocolate buttercream, strawberry frosting, fresh raspberries, and coconut crisp. Gluten-Free, Tree Nut, and Nut-Free items are available to accommodate all needs!

By Reed Mangels, PhD, RD

Prenatal multi-vitamin/multi-mineral supplements are often recommended in pregnancy to help make sure that the higher nutritional needs of pregnancy are being met. In the United States, more than 70% of pregnant and lactating individuals use at least one dietary supplement, most often a supplement labeled as being a prenatal supplement (1). There are a number of vegan prenatal vitamin/mineral supplements. If you’re deciding between products or thinking about whether to use a supplement, here are some things to think about.

One consideration is the adequacy of your diet. If you generally eat a healthy vegan diet with a variety of dried beans, whole grains, nuts and seeds, vegetables, and fruits you’re likely to be getting enough of many vitamins and minerals. If you’re concerned about the adequacy of your diet, it can be helpful to meet with a registered dietitian who specialized in prenatal nutrition and who is familiar with vegan diets.

There are a couple of nutrients where supplements are recommended for all pregnant individuals because of the important roles of these nutrients in pregnancy. Expert groups, including the U.S. Preventive Services Task Force and the American Thyroid Association, respectively, recommend that a 400-800 microgram folic acid supplement and a 150 microgram iodine supplement be used in pregnancy (2,3). A prenatal supplement that supplies these and other nutrients reduces the number of pills that you have to swallow. Don’t assume that all prenatal supplements supply folic acid and iodine; it’s important to check the label. A survey of the top-selling prenatal vitamin/mineral supplements sold in the United States found that only 58% contained iodine (4).

Vegans also need a reliable, daily source of vitamin B12 during pregnancy; this reliable source can be fortified foods, a stand-alone vitamin B12 supplement, or a prenatal vitamin/mineral supplement that provides vitamin B12. Vegan Health, a website that provides evidence-based nutrition recommendations, suggests use of a once-daily supplement in pregnancy that supplies 10-250 micrograms of vitamin B12 (5).

Other nutrients that can be challenging for vegans in pregnancy include iron, zinc, calcium, vitamin D, and choline.

Here’s the amount of each needed in pregnancy:

Thinking about your diet can help you to determine if it’s important that your prenatal supplement supplies one or more of these nutrients. Iron is especially challenging because so much is needed to support pregnancy. You don’t need to get 100% of the RDA for these nutrients from a supplement; your diet should provide at least part of your needs. Depending on your diet, there may be other nutrients that you need to supplement. For example, if you don’t eat many fruits or vegetables, I’d be concerned about vitamin C and vitamin A.

If you think your diet is low in one or more of these nutrients, look for a vegan prenatal supplement that supplies the nutrients of concern. Many prenatal multi-vitamin/multi-minerals supplements don’t supply much calcium so, if you aren’t using a calcium-fortified plant milk or eating plenty of green leafy vegetables, a separate calcium supplement may be needed.

DHA supplements or food sources of DHA appear to reduce the risk of having a premature or low birth weight infant (6). Sources of DHA for vegans are limited and a vegan supplement supplying at least 200 milligrams per day of DHA may be beneficial. DHA is rarely included in vegan prenatal supplements so a separate supplement may be needed.

References

1. Jun S, Gahche JJ, Potischman N, et al. Dietary supplement use and its micronutrient contribution during pregnancy and lactation in the United States. Obstet Gynecol. 2020;135(3):623–633.
2. US Preventive Services Task Force, Bibbins-Domingo K, Grossman DC, et al. Folic acid supplementation for the prevention of neural tube defects: US Preventive Services Task Force Recommendation Statement. JAMA. 2017;317(2):183–189.
3. Alexander EK, Pearce EN, Brent GA, et al. 2017 Guidelines of the American Thyroid Association for the diagnosis and management of thyroid disease during pregnancy and the postpartum. Thyroid. 2017;27(3):315–389.
4. Patel A, Lee SY, Stagnaro-Green A, et al. Iodine content of the best-selling United States adult and prenatal multivitamin preparations. Thyroid. 2019;29(1):124–127.
5. Vegan Health. Daily needs. Vitamin B12. https://veganhealth.org/daily-needs/#Vitamin-B12.
6. Middleton P, Gomersall JC, Gould JF, et al. Omega-3 fatty acid addition during pregnancy. Cochrane Database Syst Rev. 2018;11(11):CD003402.

To read more about vegan pregnancy see:

Vegan nutrition in pregnancy and childhood

Pregnancy and the vegan diet

To read more about dietary supplements see:

Do vegetarians have to take vitamin B12 supplements?

Calcium supplement

NIH’s Office of Dietary Supplements Offers a Helpful Dietary Supplement Label Database

The contents of this posting, our website, and our other publications, including Vegetarian Journal and Vegan Journal, are not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional. We often depend on product and ingredient information from company statements. It is impossible to be 100% sure about a statement, info can change, people have different views, and mistakes can be made. Please use your best judgment about whether a product is suitable for you. To be sure, do further research or confirmation on your own.

Try this simple vegan Blueberry French Toast Casserole for your next brunch or breakfast gathering. Using bananas as the base, it pulls together in minutes and can rest in the fridge overnight, all ready to bake the next morning. And just wait until your guests smell the lovely aroma of French Toast Casserole as you pull it from the oven! A wonderful way to begin the day.

See video at: https://youtu.be/Zjd8NkmWhnc

Get the recipe at https://www.vrg.org/journal/vj2019issue3/2019_issue3_blueberry_recipes.php

photo from YEA Camp

It’s not too early to find a vegan-friendly summer camp for your children. Here are some possibilities:

Vegan Camps

Camp4Real in Charlottesville, Virginia serves vegan meals. See: https://www.camp4real.com/summer-camps/

Veg Camp in Canada serves vegan food: https://www.facebook.com/vegetarianecocamp/

Vegan Camp in New Jersey serves vegan food: https://tomorrowsadults.org/camp/summer/

YEA Camp held in Massachusetts provides vegan food: https://yeacamp.org/

 Vegan-Friendly Camps

Camp Zeke is a Jewish camp that will accommodate vegans. They are located in the Pocono Mountains in Lakewood, PA. See: www.campzeke.org

Mountain Camp in California offers a vegan option at every meal as well as a salad bar. See:  www.mountaincamp.com/about/food-at-summer-camp

Takodah YMCA camp in New Hampshire offers a vegan option at every meal. See: https://www.camptakodah.org/summer-camp/about/food-nutrition/

Recent topics brought up include:

– The USDA is requesting comments on proposed changes to school lunch regulations. USDA seeks public comment on the following question: What feedback do stakeholders have about the current fluid milk substitute process? USDA is especially interested in feedback from parents and guardians and program operators with firsthand experience requesting and processing a fluid milk substitute request.”

– Incorporating peanut butter in meals in families with no nut allergies

– Reminder about VRG’s Scholarship Contest for graduating high school seniors promoting a veggie lifestyle

https://www.facebook.com/groups/VRGparentsandkids is intended to be a group that offers support for families raising children on vegan diets and for vegan kids around the world. We envision it as a place to get advice about a wide-variety of topics: pregnancy, birthday parties, school lunches, Halloween, non-leather apparel, cruelty-free products, summer camps, and more. Please use it as a place to share your wisdom, seek advice, or just find a sympathetic ear. The goal is to offer support.

Consequently, any profane, defamatory, offensive, or violent language will be removed. Feel free to disagree, but do so respectfully. Hateful or discriminatory comments regarding race, ethnicity, religion, gender, disability, sexual orientation, or political beliefs will not be tolerated. We expect that posts should relate to vegan diets and lifestyles. The Vegetarian Resource Group reserves the right to monitor all content and ban any user who posts in violation of the above rules, any law or regulation, SPAM, or anything otherwise off topic.

Please share this information with any veggie families that you know! Thanks.