SHOW NOTESWhy?EthicalEnvironmental - A vegetarian, pescetarian or flexitarian diet  with an increased intake of plants and reduced reliance on animal-based products (so not just a vegan diet) has been associated with significant reductions in premature mortality and environmental impact.  https://www.thelancet.com/action/showPdf?pii=S2542-5196%2818%2930206-7Health - https://academic.oup.com/jn/article/148/4/624/4965931  Dietary changes to balanced flexitarian, pescatarian, vegetarian, and vegan diets led to reductions in premature mortality of 19% (95% CI 18–20) for the flexitarian scenario to 22% (18–24) for the vegan scenario https://www.thelancet.com/action/showPdf?pii=S2542-5196%2818%2930206-7https://www.ncbi.nlm.nih.gov/pubmed/28446499Self-experimentFinancial Combination Nutrients to be aware of If you’re planning on going fully plant-based, vegan, then there are some important nutritional considerationsVit B12 - most will need a supplement. Check your levels.Mushrooms, tempeh, miso and sea vegetables are often claimed to be a source of B12. However, this is not accurate. They contain a compound with a similar structure to B12, but it doesn’t work like B12 in the body.Don’t forget fats - mouthfeelMilk alternativeBon Soy (25mg calcium per 100mL) vs VitaSoy CalciPlus (160mg per 100ml = 50% RDI) Impressed Plant Milk (almond, cashew, pea, fava bean) (117mg per 100ml) or oat milkListen to our milk ep and find a fortified alternativeAnd if not - calciumLow oxalate dark green leafy veg - kale over spinach (the oxalates bind to the calcium), almonds, soy, white beans, edamame, broccoli, bok choy, okra  Selenium - include just one brazil nut per day Iron - listen to ep 5Iodine - iodised salt or miso/seaweed products Omega-3s - you’ll get some from flaxseed meal, ground chia, walnuts → grinding enhanced the bioavailability which is still poor!). Consider a yeast or algae derived omega-3 supplement 0 chat to an APD or doctor.   Protein - it’s not hard to get enough protein. 0.8g/kg/d = 60kg person = 48g per day = 1 tin beans (15g) + glass plant milk (8.5g) + 2 cups broc or veg (15g) + ½ cup quinoa (4g) + handful nuts (5.2g)Plant foods are lower in certain amino acids than animal products and it is important to get a complete AA profile across the day. This is fairly easy to do so long as we include a variety of plant foods daily - eg rice + beans or tofu + peanut satay sauce or soy milk + chia seeds. Complete = soybeans, quinoa, chia, hemp, seitan  Important to know that it’s not inherently healthier to be vegan/vegetarian vs omnivorous. What’s unanimously healthy is a diet rich in plant foods, but it doesn’t have to be a diet devoid of animal foods. You can be a vegan and also not have a healthy or balanced dietReport: -  World Health Organization Collaborating Centre on Population Salt Reduction, The George Institute for Global Healthhttps://www.georgeinstitute.org/sites/default/files/meat_alternatives_key_findings_report.pdfOther Key References:https://www.thelancet.com/action/showPdf?pii=S2542-5196%2818%2930206-7https://www.ncbi.nlm.nih.gov/pubmed/28446499

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