In the latest issue of Vegetarian Journal, The Vegetarian Resource Group’s Nutrition Advisor Reed Mangels, PhD, RD, reviews recent scientific papers related to vegetarianism. Some of the topics covered include:

Animal Product-Based Low Carb Diets Associated with Shorter Lifespan

Vitamin B12 in Vegan Women’s Breast Milk

Supplements and Fortified Non-Dairy Milks to Provide Vitamin B12 to Vegetarians

You can read the entire Scientific Update column here: https://www.vrg.org/journal/vj2019issue1/2019_issue1_scientific_update.php

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Below are 2 of the scientific updates by Reed Mangels, PhD, RD appearing in the latest issue of Vegetarian Journal.

Another Reason to Choose Whole Grains
We’ve all heard it — “Eat more whole grains.” Yes, we know whole grains are higher in fiber so we’re less likely to be constipated, but are there other benefits of whole grains? And, just what is a whole grain? According to the Whole Grains Council, it’s a grain that still has all the important parts and naturally-occurring nutrients of the grain seed. Whole grains include whole wheat, brown rice, quinoa, and oats. The USDA recommends that at least half of our servings of grains be whole grains, although it would be great to have even more whole grains in our diets.

A recent study suggests that higher whole grain intakes are associated with a lower risk of breast cancer. Researchers followed more than 90,000 women in the United States, checking with them every few years to see what they were eating and how their health was. Women with the highest intake of whole-grain foods [about 1 1/2 servings per day] had the lowest risk of premenopausal breast cancer. If individual whole-grain foods were looked at, the only significant result was that eating more brown rice was associated with a slightly lower risk of premenopausal breast cancer. Women with the highest intakes of white bread had the highest risk of breast cancer, both pre- and post-menopause.

Farvid MS, Cho E, Eliassen AH, Chen WY, Willett WC. 2016. Lifetime grain consumption and breast cancer risk. Breast Cancer Res Treat. 159(2):335-345.

Iodine in Plant Milks
Iodine is a nutrient that is needed for the thyroid gland to function normally. Studies have reported that iodine intakes of vegans in several countries are lower than those of non-vegetarians. Staples of a vegan diet, including most fruits, nuts, and vegetables, are low in iodine, although their iodine content varies depending on the soil they’re grown on and irrigation and fertilization practices. Cow’s milk and other dairy products are a main source of iodine for many people in the United States. These products are not naturally high in iodine. They contain iodine because iodine-containing disinfectants are used to clean milking machines and the iodine from these products ends up in the cow’s milk. Are plant milks a source of iodine? Researchers examined the iodine content of plant milks in the U.S. They analyzed 30 different plant milks from 16 companies. Products were based on soy, almonds, rice, coconuts, pistachios, walnuts, hemp, and cashews. The milks were very low in iodine, containing about 3% as much iodine as cow’s milk. Some have suggested fortifying plant milks with iodine, but presently this is not a common practice. Vegans can get iodine from iodized salt, iodine supplements, and sea vegetables although the amount of iodine in sea vegetables is variable.

Ma W, He X, Braverman L. 2016. Iodine content in milk alternatives. Thyroid. 26(9):1308-10.

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By Reed Mangels, PhD, RD

Vitamin B12 is an essential vitamin that helps to keep blood cells and the nervous system, including the brain, healthy. It also helps make DNA. Vegans get vitamin B12 from foods fortified with vitamin B12 and/or from supplements containing vitamin B12. You can read more about vitamin B12 on our website here: https://www.vrg.org/nutrition/b12.php. Many non-vegans also rely on fortified foods as a source of vitamin B12 since the vitamin B12 in fortified foods is easier for some people to absorb than vitamin B12 in meat.

One food group that is commonly included on lists of foods fortified with vitamin B12 is plant milks. While many plant milks do have vitamin B12 added, not all popular brands do. As of July, 2018, based on website information and product labels, the following milks are not fortified with vitamin B12:

Almond Breeze almond milks
Califia Farms almond milks, cashew milks, coconut milks
Dream Ultimate almond milks
Edensoy soymilks except Edensoy Extra soymilks
Elmhurst Milked nut milks and grain milks
Forager cashew milks
Malk almond milks, pecan milk, cashew milk
Milkadamia Latte de Barrista macadamia milk
Mooala almond milks, banana milks
New Barn almond milks
Orgain almond milk
Pacific Foods almond beverages
Pacific Foods cashew beverages
Pacific Foods hazelnut beverages
Pacific Foods unsweetened hemp beverages
Pacific Foods oat beverages
Pacific Foods rice beverages
Pacific Foods soy beverages except UltraSoy
Pearl soymilks
Rice Dream Classic rice drinks, Horchata, and Rice Nog
Ripple pea milks
Silk almond milks
Silk almond & coconut blends
Silk blended nut milks
Silk cashew milks
So Delicious coconut holiday nog and chocolate coconut milk
So Delicious crafted almond milks and almond milks
Soy Dream Classic soymilks
Three Trees almond milks
Trader Joe’s refrigerated and shelf-stable almond milks, Matcha almond milk, Blueberry Lavender almond milk, Cocoa Almond Cashew milk, Cashew Macadamia milk
Trader Joe’s shelf-stable Extra soymilks and soy beverages
WestSoy organic original and organic unsweetened soymilks, lowfat and nonfat soymilks, Soy Slender, Chocolate Peppermint Stick soymilk

If your favorite milk is on the list, don’t despair! You could try another similar product that does provide vitamin B12, find other foods fortified with vitamin B12, or take a supplement supplying vitamin B12. Look for our upcoming posting listing plant milks that have B12.

This is not an exhaustive list so if you’re aware of other plant milks, please send us a photo of the front of the package and the Nutrition Facts label and we’ll update our listing.

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.

By Jeanne Yacoubou, MS

Alternative names: HPMC, hypromellose

Commercial source: combined plant (wood or cotton), mineral & synthetic (often referred to as “semisynthetic”)

Used in: baked goods, sauce mixes, salad dressings, pharmaceuticals, dietary supplements, personal care products

Used for: thickening, stabilizing, retaining moisture, emulsifying, binding

Description: Derived from wood or cotton and mineral-based chemicals such as calcium bicarbonate along with petrochemicals, there are different types of HPMC depending on the nature & quantity of the petrochemical parts used. HPMCs are becoming popular in foods as alternatives to gelatin or gluten because they are functionally similar to them. They are not digestible and so have no calories. HPMCs are also widely used in pharmaceuticals & supplements. They have many industrial applications including construction, paper & textiles.

Manufacturers:
Greg of JRS Pharma® sent us documents that confirmed the following about their HPMC products: “…manufactured from cellulose pulp originated from wood (e.g. Western Hemlock, spruce)…Manufacturing raw materials are methyl chloride, propylene oxide, caustic soda, hydrochloric acid, hydrogen peroxide, calcium bicarbonate and water…There is no contact with material of animal origin during the manufacturing and packaging process of VIVAPHARM® and VIVAPUR® HPMC. Greg added: “I was able to confirm that propylene oxide is derived from petrochemicals…”
http://www.jrspharma.com/pharma_en/products-services/coatings/vivapharm-hpmc/

Leo of Orison Chemical Limited® wrote in an email that their HPMC is derived from cotton.
http://www.orisonchem.com/hpmc.html

Further information:
https://journals.library.ualberta.ca/jpps/index.php/jpps/article/viewFile/8870/7398

Classification: Vegan

For information about other ingredients, see:
https://www.vrg.org/ingredients/index.php

The contents of this posting, our website and our other publications, including Vegetarian 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.

These questions are answered in the Nutrition Hotline column in the latest issue of Vegetarian Journal.

Probiotics are live bacteria and other microorganisms that are thought to have health benefits. In case you’re wondering, bacteria are not classified as plants or as animals but have their own classification. They are called prokaryotes, which means that they are microscopic, single-celled organisms. You may see probiotics featured on the labels of foods like vegan yogurts, sauerkraut, kombucha, tempeh, and miso. Vegan probiotic supplements are also available in tablet and capsule form.

To find answers to the other questions, you can read the entire pieced here: https://www.vrg.org/journal/vj2018issue2/2018_issue2_nutrition_hotline.php

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By Julia Mathew, VRG Intern

Denmark is the largest single exporter of pork and has one of the highest rates of meat consumption in the world. About 28 million pigs are raised annually in the small Scandinavian country of five and a half million. Historically, Scandinavia has had a diet rich in meat and dairy products. However, the vegan movement has been growing across the region. In recent years, the organic health food industry has been booming in Denmark. The capital city of Copenhagen was named the European Green Capital in 2014 and aims to be carbon neutral by the year 2025. Although it was met with resistance from the Danish Agriculture and Food Council, Landbrug & Fødevarer, a meat tax to reduce climate effects was proposed by the Danish Council of Ethics, Det Etiske Råd. Environmental incentives, along with ethical concerns, have caused many Danes, especially within Copenhagen, to become interested in the vegan movement.

Copenhagen is one of the most expensive cities in Europe and frequently eating out can easily add up. However, cheaper vegan-friendly options exist. Take advantage of street food, such as falafel, which can be found at stands or small shops throughout the city, especially in Nørrebro. Smileys Kebab is a small stand in front of the Amagerbro Metro Station that sells cheap falafel wraps, pita, and salad boxes from 25-35 Danish kroner. It is vegan except for the white, dairy-based dressing that often comes on it. Falafel-House is another good option in central Copenhagen that is fairly cheap as well. Some hotdogs stands, such as Den Økologiske Pølsemand (DØP) by the Round Tower in central Copenhagen, offer organic vegan sausage or pølse. The Swedish fast food chain MAX Hamburger also offers the spicy “Oumph! BBQ Burger,” which includes pulled soy protein and vegan mayonnaise for 52 Danish kroner. These are all great options for relatively fast and ‘cheap’ plant-based meals for Copenhagen standards. It is also important to note that most coffee shops in Copenhagen offer plant-based milks such as soy, almond, and oat milks. Many cafes and bakeries are also starting to label pastries as vegan and often offer raw vegan cakes.

In terms of grocery shopping, many Danish supermarkets offer vegan options. Most grocery stores carry some sort of plant-based milks such as soy, almond, rice, oat, and coconut milks. Netto, SuperBrugsen, Fakta, Lidl, Føtex, Meny, Irma, and Aldi are some common supermarkets in Denmark and generally all sell non-dairy milks. The most common brands of plant-based milks in Denmark are Alpro, Naturli’, Urtekram, and Oatly. Tofu, falafel, soy creamer, and vegetable margarine are often found at most grocery stores. Discount grocery store companies, such as Netto and Lidl, generally do not carry as diverse of vegan products as larger grocery stores like SuperBrugsen and Meny, which often sell Astrid och Aporna products. Some Rema1000 stores sell vegan ice cream by the brand Tofuline. Larger grocery stores such as Irma, SuperBrugsen, and Føtex often have vegan spreads, nut butters, tofu, ice cream, and vegan specialty products to some extent. Many ethnic shops sell cheaper produce, nuts, juices, and falafel in comparison to Danish supermarkets. The Danish Vegan Society is currently working with Danish grocery stores across the country to increase the number of vegan products offered. Many vegan specialty shops in Copenhagen import vegan products from countries like Germany and the UK.

Health is becoming an increasingly popular concern for Danes, and plant-based food is on the rise. The number of plant-based restaurants and vegan options available in Copenhagen has significantly risen in the past few years.

Vegan-friendly Restaurants, Cafes, and Shops in Copenhagen
• 42Raw (Pilestræde, Frederiksberg): Serves brunch, burgers, salads, tapas, pizza, lasagna, sandwiches, breakfast bowls, and smoothies; 100% raw vegan
• Acacia (Frederiksberg): Serves ice cream sandwiches, muffins, cupcakes, and desserts; vegan-friendly
• Café N (Nørrebro): Serves brunch, burgers, soup, hummus and bread, sandwiches, the hearty ‘Café N-plate’, and freshly squeezed juices; 100% vegan
• Green Burger (by Nørreport Station): Serves various plant-based burgers with vegan mayonnaise and sauces; 100% vegan
• Hope Bar (Central): Serves salads, smoothie bowls, brunch, raw desserts, and coffee; mostly vegan
• Kaf (Nørrebro): Serves vegan brunch, sandwiches, and cakes; 100% vegetarian and mostly vegan
• Morgenstedet (Christiania): Serves organic, home-cooked, hearty vegetarian meals from soups and bread to rice and pasta dishes; 100% vegetarian and mostly vegan
• Naturbageriet (Central): Serves various vegan Danish pastries and vegan food products; vegan-friendly
• Nicecream (Vesterbro): Serves coconut milk ice cream, bars, cookie sandwiches, milkshakes, and acai bowls; 100% vegan
• simpleRAW (Central): Serves brunch, snacks such as kale chips and sweet potato nachos, stuffed rice paper with veggies, warm burgers, zucchini noodles, raw cakes, juices/smoothies and shakes; 100% vegan and mostly raw
• Souls (Østerbro): Serves brunch, hearty salads and sandwiches, pizza, burgers, coffee, and raw cakes; 100% vegan
• The South Indian (Frederiksberg, Vesterbro): Serves traditional South Indian food such as sambar, chutney, idli, vada, parotta, and different varieties of dosas, has a popular all you can eat dosa special; vegan-friendly
• Torvehallerne (by Nørreport Station): Also known as the ‘Glass Market’, houses many coffee, pastry, and small food stands; some vegan options available
o Most coffee stands have soy, almond, or oat milks available
o The Fresh Market has fruits, vegan salads, and breakfast bowls to-go
o Grød is a porridge bar that has some marked vegan options
o Smag has multiple dense and flavorful vegan salads
• Urten [by Atlas Bar] (Central): Vegan restaurant located above and owned by Atlas Bar, serves hearty and diverse plant-based foods such as braised or roasted vegetables, soups, pancakes, and various desserts; 100% vegan

Specialty Shops & Health Food Stores
• Den Vegansk Butik (Central): Sells many vegan food products such as dry goods, spreads, drinks, bars, pasta, and pastries; 100% vegan shop
• Astrid och Aporna (Frederiksberg): A Swedish brand with its own shop and line of various vegan products, along with many imported products; sells plant-based meats, cheeses, spreads, sweets, dry goods, frozen treats, and also offers a small selection of prepared foods; 100% vegan shop
o Astrid och Aporna Spiseri is a small vegan fast-food restaurant in Nørrebro that offers hotdogs and burgers
• Spidsroden (Nørrebro): Offers many plant-based meats, specialty products, and produce; 99% vegan shop
• Natur og Sundhed Helsekost (Nørrebro): Health food store that offers many cosmetics and body care products, as well as bars and some vegan specialty products; vegan-friendly
• Helsemin (Nørrebro, Vesterbro, Central): A small health food chain that offers organic cosmetics and body care products, as well as supplements and some vegan specialty products; vegan-friendly

By Jeanne Yacoubou, MS

In July 2016 The Food and Drug Administration (FDA) ruled that vitamin D2 could be added as a nutrient supplement to plant-based beverages intended for use as milk alternatives as well as to non-dairy yogurt alternatives. https://www.federalregister.gov/documents/2016/07/18/2016-16738/food-additives-permitted-for-direct-addition-to-food-for-human-consumption-vitamin-d2

[VRG Note: Vitamin D2 (ergocalciferol) is derived from fungal or plant sources. Vitamin D3 (cholecalciferol) is most often derived from sheep’s wool (lanolin) although a vegan vitamin D3 form is available http://vitashine-d3.com/. Vitamin D3 is frequently added to cow’s milk and orange juice.]

The VRG wondered if vitamin D2 was permitted by the FDA to be added to orange juice since nothing in the recent ruling specifically addressed this issue.
We searched Title 21 of the Code of Federal Regulations (CFR) and located the status of both forms of vitamin D as a food additive.

Here it states that vitamin D3 may be added to juice; Vitamin D2 is not mentioned.
https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/CFRSearch.cfm?fr=172.380

By contrast, vitamin D2 may be added to certain foods:
http://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/cfrsearch.cfm?fr=172.379

On this page it states that “Vitamin D2 may be used safely in foods as a nutrient supplement defined under 170.3(o)(20) of this chapter…” but there is no mention of juice. Under that section, the CFR states the definition: “Nutrient supplements: Substances which are necessary for the body’s nutritional and metabolic processes.”

Here’s where the CFR states that it’s admissible in certain foods/beverages to use either form of vitamin D as “vitamin D.” Again, orange juice is not specifically identified in relation to vitamin D2 supplementation.
http://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/cfrsearch.cfm?fr=184.1950

Searching for more information about FDA’s position on vitamin D2 in orange juice, we contacted a few government scientists who conduct nutrition research.

Dr. Bess Dawson-Hughes, MD at the USDA Human Nutrition Research Center on Aging at Tufts University sent us a link to a pertinent article on vitamin D titled Vitamin D fortification in the United States and Canada: current status and data needs http://ajcn.nutrition.org/content/80/6/1710S.full.pdf+html

A footnote in Table 1 Lawful addition of vitamin D to foods in the United States of this article specifies that vitamin D3 is permitted in juices. It appears that Table 1’s “vitamin D” for the other foods/beverages can be either vitamin D2 or vitamin D3.

We asked Dr. Dawson-Hughes: Do you know if FDA’s position is that since D2 is defined as a dietary supplement and it is NOT expressly prohibited from being added to juice, then companies may add it to juice?

She replied:
Since milk can be fortified with D2 or D3 (see statement below from the Calvo article), I would think that D2 can be used to fortify other foods.
This is the statement from the article linked above on which Dr. Dawson-Hughes based her conclusion:

…Vitamin D, which includes crystalline vitamin D2 and
D3 and vitamin D2 and D3 resin formed from the irradiation of ergocalciferol and cholecalciferol, can be added as the sole source of added vitamin in the food categories shown in Table 1 and must not exceed the specified limitations …

The VRG also contacted FDA by email and phone for confirmation. Here is our question posed in January 2017 to FDA’s Food and Cosmetics Information Center and Technical Assistance Network (FCIC/TAN) followed by their reply:

Q: … [In the CFR] D2 is permitted in plant-based milks but I see only D3 as allowable in fruit juice.
Are companies in the US permitted to add vitamin D2 to orange juice?

A: Thanks for your inquiry! Yes, vitamin D (2 & 3) can be added to orange juice.

Thank you for contacting FDA’s FCIC/TAN.

The VRG followed up with a phone call to FCIC to inquire about the specific reference in CFR’s Title 21 on which FCIC based its answer.
We began the phone call by asking whether a juice company could add vitamin D2 to orange juice. The immediate response was “If a company has approval.” Wondering which CFR regulation supports this reply, we continued by asking for the CFR reference. We received this answer after being put on hold for a few minutes: “If vitamin D2 is not expressly written as prohibited [in the CFR] it may be used [as a dietary supplement defined in 21CFR170.3] in orange juice.” The call was disconnected while we repeated our request for the CFR reference for this statement.

Related Information:
• http://ajcn.nutrition.org/content/77/6/1478.abstract?ijkey=d73961b7bcd1c655998db2664e6d31f2bf51d074&keytype2=tf_ipsecsha
• https://www.ars.usda.gov/ARSUserFiles/80400525/Articles/AJCN87_1092S-1096s.pdf
• http://www.nutraingredients-usa.com/Suppliers2/Lichen-based-vegan-vitamin-D3-gains-momentum-as-Nordic-Naturals-introduces-new-product

The contents of this posting, our website and our other publications, including Vegetarian 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 judgement about whether a product is suitable for you. To be sure, do further research or confirmation on your own

For information on other ingredients, see http://www.vrg.org/ingredients/index.php
To support The Vegetarian Resource Group research, donate at www.vrg.org/donate
Or join at http://www.vrg.org/member/2013sv.php

By Jeanne Yacoubou MS

The VRG received an email inquiry in October 2016 from a graduate student studying nutritional science in Germany:
Question: Do you know if there’s any resource for finding vegan alternatives to animal sourced enzymes/other laboratory “ingredients”?
For my master’s thesis I..[am] extracting cardiac glycosides from plants, separating them with chromatography (HPTLC), and then doing a bioassay directly on the HPTLC plate.

This bioassay will be with pig Na+/K+-ATPase because cardiac glycosides inhibit this enzyme specifically.

[VRG Note: Here is an animated depiction of how Na+/K+-ATPase functions in cell membranes: http://academic.brooklyn.cuny.edu/biology/bio4fv/page/atp_ann.htm]

Answer: There have been technological advances in manufacturing on a large scale some proteins such as albumin, trypsin or insulin using non-animal sources:

https://www.emdmillipore.com/US/en/products/biopharmaceutical-manufacturing/upstream-processing/cell-culture/cell-culture-ingredients-supplements/non-animal-origin-supplements/b.ib.qB.2oYAAAFD9.lUTxI9,nav?ReferrerURL=https%3A%2F%2Fwww.google.com%2F&bd=1

https://tools.thermofisher.com/content/sfs/brochures/GIBCO_CC19_v3.pdf
http://www.diapedia.org/management/8104090217/animal-insulins
To the best of our knowledge there is currently no commercially available non-animal enzyme source for Na+/K+-ATPase. Major laboratory suppliers use porcine organs:

http://www.sigmaaldrich.com/catalog/product/sigma/a7510?lang=en&region=US

It is possible to create Na+/K+-ATPase using yeast as this article describes: http://www.jbc.org/content/271/5/2514.full.pdf

The Materials and Methods section beginning on p. 2 (in paragraph titled “Plasmid Constructions”) identifies the source of the original pig gene from a cDNA library. Libraries for many species are widely available. https://web.archive.org/web/20090303224855/http://image.hudsonalpha.org/

Genetic copies begin from an original gene from the source organism. The process is described in Step 1: http://biotechlearn.org.nz/themes/dna_lab/dna_cloning

In the case of porcine ATPase, the animal DNA, when incorporated into the genetic material of microbes such as yeast, may result in the production by the microorganism of large amounts of the protein (i.e., the ATPase enzyme) coded for by the copied gene.

Interested readers may note that enzyme research may be carried out using animal cells such as those from squid because they are large: http://www.nature.com/articles/ncomms8622

Lastly, the microorganisms involved in recombinant DNA technology are often grown on broths containing the dairy protein casein ( a common ingredient in the LB medium mentioned on p. 2 of the article cited above), or on sucrose or glucose (i.e., sugar) which may have been filtered through cow bone char.

If any reader knows of a vegan source for laboratory enzymes please let us know at [email protected].

The contents of this posting, our website and our other publications, including Vegetarian 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.

For more ingredient information, go to http://www.vrg.org/ingredients/index.php

To support The Vegetarian Resource Group research, donate at www.vrg.org/donate

Join at http://www.vrg.org/member/2013sv.php

By Natalie Allen, VRG Intern

Eating Vegan as a Teen Runner
By Natalie Allen

After deciding to become vegan for the animals, planet, and to benefit my personal health, I have learned how to fully sustain myself as a healthy teenager on a vegan diet. Also, I am a runner which makes what I eat that much more important. When running up to eight miles every day or running an intense speed workout during the cross country and track seasons, I have felt the effort I put into eating a whole plant based diet has drastically changed my running for the better. However, when my team goes on team bonding trips, to far away meets, or hosts team potlucks it can sometimes be a bit of a hassle to find things that a vegan can eat. Here is some advice I rely on as a vegan runner. I find that it helps to explain to my coach that I am vegan. When my coach or coaches have known that I am vegan, they have been more accommodating when it comes to things like setting aside a meatless spaghetti for me at the team potluck or making sure that there is always a vegan snack taken to meets. Overall, a sustainable and nourishing food plan as a vegan runner for me looks something like this (I am also a girl so male runners take this into consideration):

Breakfast- For breakfast I have a high-calorie meal that fills me up and fuels my day, I never skip breakfast! : Smoothie- up to five bananas, cup of frozen fruit, and supplements as desired such as ground flax, chia, or vegan protein powder. I may also add a vegetable such as spinach or kale.
Or
Oatmeal with fruit, nuts, and almond milk.

Snack- I usually have a snack that will satisfy a mild hunger. I choose snacks that satisfy a craving : Trail mix- almonds, dark chocolate chunks, cashews, raisins, etc.; snack bar- LARABAR, Clif Bar, Nature’s Bakery Fig Bar, etc.; fruit; popcorn.

Lunch- I usually make a lunch that incorporates a fat, protein, and carbohydrate. Considering this is the only meal that I eat before practice, I make sure to eat a good amount: Peanut butter and jelly sandwich on whole wheat bread; up to three fruits; vegetable- carrots, cherry tomatoes, celery, etc.; another snack.
Or
A vegetable soup. Dr. McDougal makes great on the go soups that are delicious and vegan (oftentimes I ask a teacher to heat up my soup in his or her classroom’s microwave); up to three fruits; another snack.
Or
Salad with chickpeas and dressing- I usually make my own dressing by mixing tahini, lemon, water, and seasonings or I combine apple cider vinegar and agave syrup for a quick vinaigrette; up to three fruits; another snack.

Post-workout fuel- I make sure that this meal is high in protein and carbohydrates considering this is what will help my body to recover after my workout and grow stronger: Smoothie- banana, frozen fruit, protein powder, other supplements as desired; whole wheat toast with peanut butter; trail mix; snack bar; etc. .

Dinner- At dinner I eat something that is carbohydrate and protein rich: Meatless spaghetti with tomato sauce and whole wheat or gluten free noodles with tofu as meat substitute.
Or
Vegetable and tofu stir fry with jasmine rice and soy sauce.
Or
Around three baked potatoes with toppings like beans, vegan cheese, green onions, etc.

Snack- This snack is typically had as dessert or eaten as a late night snack, so I make sure it fills me up and is satisfying: Dark chocolate, vegan ice cream, cereal, etc.

I also take a multivitamin, to make sure that I am getting all of the vitamins I need. I take a supplement that contains iron and B12. Women runners are sometimes low in iron and I want to make sure that I’m getting enough.

In the end, this is just a small look into what I eat as a teen vegan runner during the cross country and track seasons. I also find many meal ideas on the internet, specifically Pinterest. Vegan cooking should be fun and exciting, which is why I am always getting creative and having fun in the kitchen!

As for traveling long distance with my team, I have learned to always bring more snacks than I think I will need. Also, if I visit a restaurant or camp with my team, talking to the waiter or waitress, makes them happily willing to attend to my needs as a vegan. For example, my coach has taken our team on a bonding trip at the beginning of the season for the past two years. We venture up to Lake Davis in California and spend a few days at a summer camp turned cross country camp with Sierra Nevada Journeys. Food is supplied and the kitchen staff was happy to make me food that served my needs. Yet, I still brought a number of other snacks to fuel my workouts during the periods between breakfast, lunch, and dinner. This also goes for far away meets. Some of my meets during the season require a bus ride that can be over an hour long. I am constantly eating Clif Bars. They are my go to energy bar during the season! The Clif bar company is an environmentally friendly company and makes an array of bars that are easy to find, vegan-friendly, and taste good! Overall, by being a vegan runner and traveling with my team I have learned a lot. By eating the right foods and enough of them, I feel any teen can be successful as a runner and beyond. Good luck out there.

The contents of this posting, our website, and our other publications, including Vegetarian 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.

For more information, see:
http://www.vrg.org/nutshell/athletes.htmhttp://www.vrg.org/athlete/http://www.vrg.org/teen/#athletes

Medline Plus (National Institutes of Health)
http://www.nlm.nih.gov/medlineplus/

USDA’s Food and Nutrition Information Center: Human Nutrition and Food Safety https://www.nal.usda.gov/human-nutrition-and-food-safety

Centers for Disease Control http://www.cdc.gov/

National Center for Health Statistics (CDC) http://www.cdc.gov/nchs/

Oregon State University Micronutrient Information Center
http://lpi.oregonstate.edu/mic

Dietary Guidelines for Americans https://www.dietaryguidelines.gov/

Foods (FDA) http://www.fda.gov/Food/default.htm

Food Safety Information http://www.foodsafety.gov/

Office of Dietary Supplements (NIH)
https://ods.od.nih.gov/

Child Nutrition Programs (USDA) http://www.fns.usda.gov/cnd/

USDA Nutrient Data Laboratory
http://www.ars.usda.gov/main/site_main.htm?modecode=80-40-05-25

Economic Research Service (USDA) Food Choices and Health
http://www.ers.usda.gov/topics/food-choices-health.aspx

Vegan and Vegetarian Nutrition Research: 35 Years of Changes and What to Expect for the Next 35 (September 14, 2017)
http://www.vrg.org/blog/2017/09/14/vegan-and-vegetarian-nutrition-research-35-years-of-changes-and-what-to-expect-for-the-next-35/

And also visit www.vrg.org