Going vegan may sound like a healthy decision, yet it can end up detrimental to our health if we don't find vegan substitutes for the nutrients found in animal products. Those nutrients include protein, calcium, iron, zinc, vitamins B3, B6 and B12. Here's how I made sure that I still get those from my new diet....
The best protein source for vegetarians is BEANS. Not only do they have a healthy protein/ fat ratio, they also work perfectly as a meat substitute in patties (for veggie burgers), soups and other dishes that usually require meat. Just add you favorite spices and voila! - doesn't even taste like a "sacrifice"!
BLACKSTRAP MOLASSES was a real discovery to me! Just six tablespoons of it a day can satisfy our daily calcium and iron requirements, and can give us 50% of DV for vitamin B6. It's amazingly easy to incorporate b.molasses into our meals, as it gives off a great smoky flavor and adds a nice bitter taste to any dish.
NUTS are an amazing source of zinc and vitamin B3. I've been using nuts in every form I could - butters, milks and just whole nuts are a great snacking option.
And finally, my favorite is AVOCADOS (guacamole in particular, yum!) - amazing source of vitamin B6, especially if you eat them with other greens and vegetables!
Unfortunately, there's no reliable vegan food source of vitamin B12. Some claim Kombucha is high in B12, yet it hasn't been proven scientifically, that's why so far I can only rely on my B12 supplement:-(
I've been using the site called Cron-O-Meter to calculate my daily nutritional intakes. They also have an app that should allow you to evaluate your nutrition on the go, yet it has been pretty buggy, and I haven't found anything similar yet - but I'm sure there will be one pretty soon.