Yet it’s unrealistic to expect that someone who is plant-curious (but not fully committed to eating a vegan diet) will leap into a whole food plant-based diet and cut out meat and dairy altogether. Instead, more consumers are self-defining as “flexitarian” and trying to eat more plant-based and less meat. To that end, sales of meatless meat, or plant-based meat alternatives, have grown at a multiple of other food products. They are touted by companies that make them (including Beyond Meat and Impossible Foods) as better for the planet and better for the animals, but few people actually claim say they are better for you.

These are highly processed formulas that are not as good for you as, say, a bean burger or mushroom burger you’d make in your own kitchen. Still, there is a way of determining where meatless products sit on the spectrum of health foods, and the answer is that they lie somewhere between a beef burger and a quinoa salad.

Whether you’ve decided to take a step toward Meatless Mondays or are considering going fully vegan or you watched a documentary like What the Health and want to cut way back on meat, you may be wondering, are those plant-based meat alternatives (PBMAs) actually good for me? We are here to answer that question and clear up some common misperceptions about the role meatless protein plays in the future of our food systems.

Are Plant-Based Meat Alternatives Healthy?

A 2021 study showed that plant-based meat alternatives that mimic meat in taste, texture, and experience could help people who can’t imagine a life without meat shift their diets away from animal products. Instead of eating foods produced by a grossly inefficient food system, people can enjoy the experience of many of their favorite meat dishes in a more sustainable plant form. The best way to get more people to eat more plants is by meeting them where they live, dietary speaking, not guilt-tripping them about their current food preferences.

Like many of us, you may want to help combat climate change and reduce animal suffering without sacrificing your favorite foods. To help you in your decision, here are the pros and cons of swapping meat for plant-based alternatives.

The Pros of Plant-Based Meats

1. Rich in fiber, vitamins, minerals, antioxidants, and other nutrients

The most significant advantage of plant-based meat alternatives over conventional meat is that they contain fiber — an essential nutrient critical for good health. An estimated 95 percent of Americans don’t consume the recommended amount of fiber per day. (At least 25 grams for women and 38 grams for men is the accepted minimal amount of fiber to aim for.) And when it comes to gut health, fiber plays a key role in digestion and cultivating beneficial bacteria for a healthy microbiome.

In a recent study of 40 people, researchers looked at the impact of plant-based meat alternatives on gut health. Participants who replaced animal meat with plant alternatives for several weeks experienced an “increased metabolizing potential of butyrate.” Meaning? The fiber in plant-based meat alternatives, once digested, causes the growth of healthy gut bacteria, which release butyrate — an important short-chain fatty acid with anti-inflammatory properties that improves digestion and promotes gut health. Alternatively, red meat and dairy promote less healthy gut bacteria, which can contribute to high cholesterol and other early markers of increased risk for heart disease.

In addition to fiber, PBMAs can pack more nutrition than animal meat. “Plant-based meats are rich in fiber, vitamins, minerals, antioxidants, and other nutrients that animal meats lack,” explains Brittany Lubeck, RD, a registered dietitian and nutrition writer. “Because of their nutrition profile, eating more plant-based foods has been linked to lower rates of heart disease, diabetes, and certain types of cancer.”

2. Better for the environment

With the global population expected to increase for the remainder of the century and the effects of climate change already being felt, there hasn’t been a better time to swap meat for plant-based alternatives to reduce your environmental footprint substantially. “As the global population grows, the negative environmental impacts of animal [agriculture] may become even worse. This means it may take a large plant-based meat movement to make a difference on the environment,” observes Lubeck.

Plant agriculture requires significantly less land, water, and energy than animal agriculture. Consequently, eating a plant-forward diet that includes plant-based meat alternatives is one of the most effective strategies for reducing greenhouse gas emissions (GHGE) and agricultural land use related to food production and consumption. By choosing PBMAs over conventional meat, you’re supporting companies in favor of helping the environment.

Companies like Beyond Meat and Impossible Foods are part of the growing sustainability trend. In 2017, Beyond Meat engaged the Center for Sustainable Systems at the University of Michigan to assess the Beyond Burger. When compared to a quarter pound of beef, the results found that the Beyond Burger:

3. Generates 90 percent less greenhouse gas emissions

• Requires 46 percent less energy
• Has 99 percent less impact on water scarcity
• Has 93 percent less impact on land use

Similar results were found for another popular seller, Impossible Burger, which has an 89 percent lower carbon footprint than beef burgers. The statistics leave no doubt that PBMAs are the better option for the planet when compared to conventional meat.

4. Lower risk of heart disease

Research says that choosing the veggie burger over a sirloin can significantly lower your risk of heart disease. A small 2020 study examined the effects of animal-based meat and plant-based meat alternatives on heart health. Researchers had 36 people include animal meat as part of their typical diet for eight weeks, then swap the meat for PBMAs for another eight weeks while keeping the rest of their diet the same as before.

Researchers observed that the plant-based meat alternatives stage improved several cardiovascular disease risk factors, including reduced TMAO and cholesterol, due to less saturated fat and increased fiber intake. Also, the American Heart Association (AHA) recommends eating more plant protein in place of animal protein for reduced risk of cardiovascular disease.

Cons of Plant-Based Meat Alternatives

1. They’re highly processed and not as healthy as whole foods

“One con of plant-based meats is they’re not always the better-for-you option, making it somewhat difficult to choose the best brands,” Lubeck says. “Some plant-based meats are just as high or higher in sodium and saturated fat than animal meats, which may not be suitable for people with certain health conditions, such as high blood pressure, heart disease, and kidney disease.”

Many PBMAs contain added sugars, hydrogenated oils, high amounts of sodium, and other filler ingredients to enhance flavor and modify the texture to more closely resemble animal meat, according to a 2019 study published in Nutrients.

A few of the regular additives to plant-based meat are controversial, such as carrageenan which while deemed safe by the FDA, is known to cause inflammation. Look at the label. If the item has more than ten ingredients, chances are it’s a highly processed food with many additives that should be parsed individually for their health value.

The following table compares the nutrients of various plant-based meat alternatives with their animal-based counterparts.

Overall, plant-based meat alternatives are the healthier option when compared to animal-based meat. However, in the pursuit of mimicking meat, PBMAs are highly processed products that are no match when compared to whole plant foods in terms of delivering health benefits. It’s worth noting that research still needs to be done on the long-term health effects of regularly consuming plant-based meat.

2. More expensive than meat

The cost of PBMAs is a major deterrent for many people. Currently, plant-based meat products are on average 38 percent more expensive than animal meat, according to a new report by the Agri-Food Analytics Lab (AAL).  Fortunately, lower prices are on the horizon. A recent report from the Good Food Institute (GFI) projects that plant-based meat products will be cheaper than conventional meat by 2023, giving customers more affordable options when shopping for alternative proteins.

The Bottom Line: Plant-Based Meats Are Better for Your Health – in Moderation.

Plant-based meat products contain more fiber, vitamins, minerals, and essential nutrients, and have a significantly smaller environmental impact than conventional meat. Although plant-based meat alternatives are heavily processed and high in sodium and saturated fat, they can be part of a healthful diet when enjoyed in moderation and in place of animal products.

For more expert advice, visit The Beet’s Health & Nutrition articles. 

The post Are Plant-Based Meats Bad for You? An Expert Answers appeared first on The Beet.

The journey to better fitness and health comes with one caveat: you must be consistent about your efforts, which take some discipline, and you need to be willing to put in the work. Many people are guilty of wishful thinking, as in “I wish I were fitter!” but without the follow-through of actually doing the daily things required to make it happen.

To actually see results – build muscle, lose fat and improve your cardiovascular fitness – commit to a time period every day, whether you want to do at-home moves while watching a fitness video, meet a friend for cardio such as a run, walk, bike class or swim (to be accountable to someone other than yourself) or a combination.

First, we need to say: Congratulations on deciding to get in shape, feel incredible, and inject new life into your workouts. Now, here are the best diet and fitness tips you need, based on scientific research, that will help you get the most out of whichever workout you choose.

5 Expert Diet and Fitness Tips

1. Have a Healthy Pre-Workout Snack to Fuel Your Session

People often wonder what the best pre-workout fuel is to get lean and build muscle. No matter how long you’re training or the time of day, the principles remain the same, which is that you don’t want to eat more fuel than your body needs, and you want to give yourself energy (in the form of carbs) and help repair muscles that get broken down during a workout, so add some plant-based protein.

The longer your workout, the more important it is to take in some carbs for fuel as well as some form of clean protein for muscle growth and repair. If you’re planning to eat within 1 to 2 hours of a workout, consume a smaller meal (still focusing on carbs and protein) since your body needs to work to digest food, and you’d rather spend that energy on the workout rather than on digestion.

Great examples of a pre-workout snack: One piece of peanut butter on whole wheat toast with slices of banana. Or a plant-based protein shake or half a cup of quinoa with mixed berries and a handful of nuts.

“It’s generally a good idea to consume a high-carb, moderate-protein, and fairly low-fat breakfast if you’re training within the next 2 to 3 hours,” suggests Mike Matthews, CPT, celebrity trainer and author of Muscle For Life. “This ensures you have an abundance of glycogen stored in your muscles, which is your body’s primary fuel source during exercise.”

Read More: How to Choose Healthy Carbs and Lose Weight, from Experts

2. Get your Protein Within 2 Hours of Training

The old school mentality around protein intake was that if you didn’t slam a protein shake the second you set foot outside the gym, your workout was a waste. Fortunately, that’s not how it works. This idea was based on the concept of an “anabolic window” of 30 to 60-minutes post-exercise when your muscles are hyperresponsive to protein synthesis.

Current research shows that by consuming protein within three hours of starting your workout (ideally 30 grams from whole plant-based foods sources), your body will have all the amino acids it needs to build and repair muscle.

“If you haven’t consumed protein for three or more hours before your workout, eating some after you train is sensible,” says Matthews. “Doing so increases insulin levels, which suppresses muscle breakdown and delivers nutrients to your cells, and stimulates muscle protein synthesis, the process your body uses to repair, grow, and strengthen muscle fibers.”

Read More: The Top Sources of Protein on a Plant-Based Diet

3. Focus on Anti-Inflammatory Foods

To get the most out of your workouts, it’s essential to fight inflammation and help recovery after exercise by eating a diet that consists primarily of nutritious, whole, minimally-processed foods. Whole plant-based foods are highly anti-inflammatory by nature.

Anti-inflammatory foods such as avocados, berries, cocoa, extra virgin olive oil, green tea, peppers, and turmeric are fantastic foods to eat the day after a workout. These will help promote recovery, reduce delayed-onset muscle soreness (DOMS), and get you training again sooner. “Instead of getting wrapped up in eating a particular group of “anti-inflammatory foods,” focus on eating a healthful diet, which will beat back unhealthy levels of inflammation over time,” Matthews advises.

Pro Tip: Combine turmeric and black pepper for a supercharged anti-inflammatory effect. The compounds curcumin (found in turmeric) and piperine (black pepper) are highly anti-inflammatory and have potent antioxidative properties.

Read More: The 10 Anti-Inflammatory Foods You Should Be Eating Right Now

4. Do Static Stretching After Workouts and Dynamic Stretching to Warm Up

Before a workout, many people think all you need to do is a few stretches, five minutes on the treadmill, and you’re good to go. Unfortunately, that’s not the case. Static stretching (where you hold a certain stretch for 10 to 20 seconds), while great for relaxing muscles and cooling down after a training session, can hinder performance and weaken you while working out.

Also, static stretching before training can negatively affect sprint performance in runners, according to a 2021 systematic review published in The International Journal of Exercise Science. A better approach is to warm up before a workout with dynamic stretching—active stretches that move your joints and muscles through a full range of motion — then end a workout with static stretching to reduce muscle soreness and improve flexibility.

Read More: Start Your Morning With Stretches to Boost Circulation and Focus

5. Recovery is as Important as Exercise for Injury Prevention and Long-Term Fitness

A common mistake that both new and experienced exercisers make is not allowing optimal recovery between workouts. Steps you can take before, during, after, and between training sessions to get the most out of your workouts and optimize recovery include having a carb and protein-rich snack after a workout, eating anti-inflammatory foods in abundance, getting adequate sleep, stretching, doing mobility exercises, foam rolling, and allowing for rest days.

Taking scheduled breaks from training at least once a week can help produce quicker results because your muscles experience microscopic tears during exercise. Giving your body time to recover with a rest day allows muscle tissue to rebuild and repair, thereby increasing in size and strength. In addition, rest days help reduce the risk of injury or burnout caused by too much exercise. Rest days, however, don’t mean lounging on the couch binging on Netflix all day. Instead, make sure you’re still engaging in some form of activity. An active rest day can include yoga, hiking, swimming, biking, and walking.

Read More: 10 Plant-Based Foods That Can Help You Sleep Better at Night

Workout Plans to Shape Up Fast

If you’re looking for some quick workouts to do at the gym or in the comfort of your home, check out these beginner workout plans that will help you get in shape fast and stay in shape.

• Easy 5-Minute Arm Workout
• Easy 5-Minute Core Workout
• The Best 5-Minute Home Leg Workout
• 5-Minute Full Body Exercise

Bottom Line: Be Consistent and Commit to Getting in Shape and Feeling Great.

Whether you’re new to working out or looking to breathe new life into your exercise routine, these workout and diet tips will improve your fitness and help get you in the shape you want. Eating a whole food plant-based diet is your best bet for getting healthier, enhancing performance, and feeling your best.

For more helpful info and resources, check out What I Eat In A Day as a Vegan Nutritionist and Athlete

The post 5 Diet and Fitness Tips to Get in Shape Fast, From a Nutritionist Trainer appeared first on The Beet.

Unfortunately, our infatuation with this popular breakfast staple has health, environmental, and ethical consequences. Which begs the question, “Is there an alternative to conventional eggs?” The answer is an emphatic yes: The vegan egg. Plant-based egg alternatives made by companies such as JUST Egg, Crackd, and Follow Your Heart are designed to mimic eggs in taste, texture, and cooking ability.

Here’s how ditching poultry for vegan eggs is a healthier and more sustainable option for you and the planet.

Are Vegan Eggs Healthy?

Compared to conventional eggs (especially factory-farmed), vegan eggs are the clear winner in terms of health. Vegan eggs contain carbohydrates, plant protein, and heart-healthy fats, whereas chicken eggs are high in cholesterol and saturated fat—two significant contributors to heart disease. Also, regular eggs spike levels of trimethylamine N-oxide (TMAO) — a toxic compound produced by the interaction between certain foods and gut microbes during digestion that raises your risk of cardiovascular disease, heart attack, and stroke, according to a study published in The American Journal of Clinical Nutrition.

Most vegan egg products are designed to be more nutritious and sustainable than regular eggs, says a recent study published in Foods. Egg substitute products aim to provide healthy, cruelty-free egg alternatives for people with egg allergies and promote a more sustainable, plant-based lifestyle.

“Plant-based eggs offer many nutrients similar to conventional chicken eggs, and therefore, can be a great addition to or replacement for chicken eggs for a plant-based or vegan dietary lifestyle,” says Sarah Schlichter, MPH, RDN, a registered dietitian at Bucket List Tummy.

Are Vegan Eggs Sustainable?

The ingredients used to produce vegan eggs have a substantially reduced environmental footprint than conventional eggs. For example, JUST Egg makes its plant-based eggs from mung beans, soy, and turmeric, which contribute significantly lower greenhouse gas emissions (GHGEs) than chicken eggs. JUST Egg’s website boasts that the mung bean is a highly sustainable plant food that’s been used for thousands of years. Their liquid plant-based egg product uses 98 percent less water, 83 percent less land, and has 93 percent fewer CO2 emissions than conventional eggs.

The carbon footprint of one dozen eggs is 2.7 kilograms of CO2 equivalent and egg-laying hens are a source of GHGEs. Plus, the production of vegan eggs uses less water than a single chicken egg, which is estimated to require about 63 gallons of water, according to the Water Education Foundation.

So what ingredients go into making a vegan egg? Well, it depends on the brand. “Ingredients vary depending on the brand of vegan egg,” explains Schlichter. “For example, Follow Your Heart eggs use a soymilk powder sourced from soybeans while JUST Egg uses mung bean protein. Also, there are other additives, such as sodium and herbs, to create the savory texture and feel of chicken eggs, and for color.”

Here’s a macronutrient comparison between JUST Egg and chicken eggs, according to VegFAQs:

The calories and macronutrient profiles are similar. Though they have the same amount of fat, JUST Egg has zero saturated fat and contains heart-healthy mono and polyunsaturated fats, plus it’s free from cholesterol. However, chicken eggs have more protein and fiber. Nevertheless, if you want to protect your heart, vegan eggs are the safer bet.

What Are the Health Benefits of Vegan Eggs?

Though vegan eggs are made from plant-based ingredients, they’re still processed. Processed foods are stripped of nutritional value and pale in comparison to whole foods in terms of vitamin, mineral, and fiber content. Unless a vegan egg product is fortified, it lacks many nutrients found in chicken eggs, such as vitamins A, B, D, and E, potassium, and choline. However, compared to conventional eggs, vegan eggs are healthier for your heart for the reasons noted above.

“Vegan eggs are low in, or void of, cholesterol, which can add up with chicken eggs. This may also make vegan eggs an attractive option for those who are following a heart-healthy or low-cholesterol diet,” states Schlichter.

When baking, you can substitute a number of plant-based alternatives for eggs. Here are nine egg alternatives to use that will make your baked goods even healthier.

Bottom Line: Vegan Eggs Are Better for Your Heart and the Environment

Though vegan eggs are processed and lack vitamins, minerals, and fiber, they’re better for your heart and significantly more environmentally friendly and sustainable than their animal-based counterparts. Enjoy plant-based egg alternatives in moderation, but don’t make them a mainstay in your diet.

For more expert advice, visit The Beet’s Health & Nutrition articles. 

The post Why Vegan Eggs Are Healthier for You and the Planet, from An Expert appeared first on The Beet.

What is a Complete Protein?

Before diving into complete protein foods, here’s a quick refresher: Protein consists of 20 amino acids (the building blocks of protein). Your body produces eleven of them, but the other nine are “essential,” meaning they can only be obtained through dietary sources.

Complete protein foods contain adequate amounts of all nine essential amino acids. The reason I emphasize the word “adequate”, is that all foods (including plant proteins) contain every amino acid, albeit in varying amounts. You can also tae two foods that together have the full array of nine, and that combination becomes a “complete protein” when eaten together – or within a short amount of time from each other.

Though many plant-based foods are high in protein, most vegan protein sources are incomplete. This is because the nine essential amino acids you need to get from food—histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine—are typically found in lesser amounts in plants compared to animal-based foods.

Examples Plant-Based Complete Proteins:

• Quinoa
• Buckwheat
• Soy products (tofu, tempeh, edamame)
• Spirulina
• Ezekiel bread
• Seitan
• Mycoprotein

“Many people believe we can only get complete proteins from animal-based sources of proteins, but this is incorrect,” explains Dr. Dana Ellis Hunnes, Ph.D., MPH, RD, a registered dietitian and the author of Recipe For Survival. “All plant products contain some protein in them. The most important thing is to eat a variety of plant-based proteins and you’ll be certain to get all the amino acids you need.”

What is the Difference Between Complete and Incomplete Protein?

Incomplete proteins are low or lacking in one or more of the nine essential amino acids. Fortunately, the incomplete proteins found in most plant foods can be combined with other foods to create a complete protein. Food combinations that form a complete protein are called complementary proteins. This is the best and most effective way to get enough protein on a vegan diet.

Many plant-based proteins are low in the amino acids methionine and lysine but can be combined for a full amino acid profile, says a 2018 study published in Amino Acids. For example, rice and beans are incomplete proteins that form a complete protein when eaten together. Rice is low in lysine while beans aren’t. Beans don’t have enough methionine, but rice does. The best part is you don’t have to eat complementary proteins simultaneously. You can eat one at breakfast and the other at dinner to meet your daily protein requirement. “Ultimately, what matters most is that over the course of a day, or a few days, or even a week, you’re varying your protein source and getting all kinds of proteins so that you’re not lacking in any amino acid,” states Dr. Ellis Hunnes.

6 Examples of Complete Protein Sources For Vegans

Rice and beans aren’t the only complete protein source for vegans. Here are six vegan complete protein food combinations that deliver all nine essential amino acids.

1. Spinach salad with chickpeas and sunflower seeds

Any legume and nut combo makes a great complete protein food. Chickpeas have limited amounts of methionine while sunflower seeds lack lysine. Put the two together and voila—you have a complete protein food.
(Add sunflower seeds to this salad with wild rice, chickpeas, and herbs for a well-rounded, protein-rich meal.)

2. Peanut butter on whole-wheat toast

Finally, an excuse to indulge in PB&J sandwiches. Peanut butter doesn’t have enough methionine, but whole-wheat bread does. Meanwhile, whole-wheat bread is low in lysine and threonine, but peanut butter has plenty. Combine the two, and you have a complete protein food on your hands.
(Start your morning off right with this Peanut Butter and Coconut Yogurt Toast.)

3. Lentils and almonds

These two may seem like an odd couple, but don’t knock it until you try it. Lentils are low in methionine and almonds are limited in lysine. So tossing a handful of almonds in with a lentil dish will complete the amino acid profile and add a nice crunch and a healthy fat boost.
(Try adding lentils to this Vegan Persimmon, Pomegranate, and Caramelized Almonds Salad for a full amino acid profile meal.)

4. Whole wheat pasta and peas

With many plant-based pasta products available today, vegan pasta lovers are in heaven. Red lentil, chickpea, black bean, edamame, and whole wheat pasta are great high-protein options, but they don’t have a full amino acid profile. Peas, however, are a legume high in protein that complement whole wheat pasta’s lack of lysine and threonine. Conversely, whole wheat complements pea’s lack of methionine.
(Next time you’re craving pasta, give this Easy Spring Pasta Salad with Snow Peas a whirl.)

5. Hummus and whole-wheat pitas

Who doesn’t love hummus? Hummus is a versatile food made from chickpeas and tahini that can be used as a dip, spread, or sauce to take any snack to the next level. Eat alongside whole-wheat pitas to complement the limited amount of methionine in chickpeas and provide a full amino acid profile.
(Serve this Easy Classic Hummus with whole wheat pitas and fresh veggies for a high-protein snack.)

6. Barley and lentil soup

Barley is a whole grain low in lysine and threonine. Lentils are low in methionine. But put the two together and you have a winning combination for a complete protein meal.
(Add a whole grain to any of these protein-packed lentil recipes to create a complete protein food.)

Bottom Line: Eat a wide variety of vegan proteins to create complete protein foods.

Rice and beans aren’t the only complete protein food combination for vegans. Combine legumes, whole grains, nuts, seeds, and vegetables at meals, or eat a variety of them throughout the day to get all the protein you need.

For more expert advice, visit The Beet’s Health & Nutrition articles. 

The post The Best Vegan Sources of Complete Protein Beyond Rice and Beans appeared first on The Beet.

What is Selenium?

Selenium is a trace element, meaning your body requires it in smaller amounts than other vitamins and minerals such as vitamin A and calcium. “Though a trace element, selenium is an essential nutrient that you must consume through diet or supplements,” states Brittany Lubeck, RD, a registered dietitian, and nutrition writer. “Selenium is a part of DNA production, protein building, reproduction, and immunity.”

Though you don’t need much selenium, this important trace element plays a fundamental role in optimal health. Low selenium levels are associated with the oxidative stress implicated in the development of Alzheimer’s disease (AD), concluded a 2018 meta-analysis of 14 studies published in Biological Trace Element Research. The researchers found that the brains of people with AD had significantly lower amounts of selenium compared to non-AD brains.

Health Benefits of Selenium

Selenium has been shown to improve:

• Thyroid function
• Brain health
• Cognitive abilities

Selenium has also been shown to prevent and treat chronic diseases, including cardiovascular disease, diabetes, cancer, and inflammatory diseases.

How much selenium do I need per day?

“The amount of selenium you need each day depends on your age and whether you’re pregnant or lactating,” explains Lubeck. Also, certain groups are more likely to have problems getting enough selenium, according to the National Institute of Health (NIH). This includes people undergoing kidney dialysis, people with HIV, and those living in regions where the soil is low in selenium.

Here are the recommended daily intakes of selenium based on age from the NIH. Males and females require the same amount of selenium.

Life Stage Recommended Amount (in micrograms)

• Birth to 6 months: 15
• Infants 7–12 months: 20
• Children 1–3 years: 20
• Children 4–8 years: 30
• Children 9–13 years: 40
• Teens 14–18 years: 55
• Adults 19–71 years and older: 55
• Pregnant women: 60
• Breastfeeding women: 70

Do I Need a Selenium Supplement?

Most people get enough selenium from their diet as it’s widely available in animal-based foods. Plus, most of us eat plants grown in many different regions of the world, so we’re getting selenium absorbed by plants from the soil. However, those following a vegan or vegetarian diet should pay attention to their food choices to ensure they’re eating plant-based foods with higher amounts of selenium.

“Although a food-first approach to nutrients like selenium is always best, sometimes a supplement may be warranted,” says Lubeck. “This may be the case if you’re deficient in selenium or cannot get enough of the trace mineral through your diet for some reason.”

You can get your daily dose of selenium from oral multivitamin/mineral supplements that typically come in capsule form. There are several forms of selenium, including selenomethionine (organic form) and sodium selenite (synthetic form). According to the NIH, your body absorbs more than 90 percent of selenomethionine but only half of the selenium from selenite.

Fortunately, all forms of selenium are well-absorbed by your body, but selenomethionine — the form present in foods—is optimal. However, there are certain health conditions and bad lifestyle habits to avoid if you want to optimize selenium absorption. According to Mount Sinai, tobacco, alcohol, birth control medication, Crohn’s disease, and ulcerative colitis can inhibit the bioavailability of selenium.

Brazil nuts and selenium

Eating one Brazil nut a day (or a handful of them once per week) is a simple and effective way to meet your selenium requirements. Each brazil nut contains 68 to 91 micrograms of selenium, which exceeds the recommended daily intake, making brazil nuts an easy selenium source.

However, be careful when eating brazil nuts as too many can cause you to exceed the upper limit. Symptoms of too much selenium include garlic breath, nausea, diarrhea, skin rashes, irritability, loss of hair or nails, teeth discoloration, and nervous system issues. Even worse, extremely high selenium intake can cause severe health issues, such as difficulty breathing, tremors, kidney failure, heart attacks, and heart failure.

Here are the daily upper limits of selenium intake from all sources based on age demographics, according to the NIH.

Age Upper Limit for Selenium (in micrograms)

• Birth to 6 months: 45
• Infants 7–12 months: 60
• Children 1–3 years: 90
• Children 4–8 years: 150
• Children 9–13 years: 280
• Teens 14–18 years: 400
• Adults: 400

The 5 Best Plant-Based Foods High in Selenium

1. Brazil Nuts

Brazil nuts are by far the best bang for your selenium buck. One ounce (about six to eight nuts) contains 544 micrograms of selenium — that’s 989 percent of your daily value! Be sure not to go nuts snacking on them as you can easily exceed the upper limit intake.

(Give this Kale Caesar Salad with Wakame and Brazil Nut Parmesan a try for your daily dose of selenium.)

2. Brown rice

Each cup of this healthy whole grain contains 19 micrograms of selenium when cooked, which is 35 percent of your daily value. Brown rice is a versatile food that goes well with almost any meal.

(If you want something new, try this Nutrient-Packed Rice Bowl with Jicama and Brown Beans.)

3. Whole-wheat bread

Who knew your go-to lunchtime sandwich was a good source of selenium? Whole-wheat bread has 13 micrograms per slice, delivering 24 percent of your daily value.

(Sick of avocado toast? Try this Vegan Buffalo Chickpea Salad Sandwich.)

4. Oatmeal

Oatmeal is a breakfast staple for many of us because of its many health benefits. One cup contains 13 micrograms of selenium for 24 percent of your daily value.
A word of caution: Ensure you buy your oatmeal organic and avoid the instant, prepackaged products. These have been found to contain residues of the harmful pesticide glyphosate, according to the Environmental Working Group.

(Like big breakfasts? Then this Vanilla Matcha Oatmeal is a must-try.)

5. Lentils

You know lentils are packed with plant-based protein and healthy carbs, but they’re also a good source of selenium. One cup of cooked lentils contains six micrograms, providing 11 percent of your daily value.

(Make these Vegan and Gluten-free Lentil Meatballs that everyone will love.)

Bottom Line: Add these 5 foods to your diet to meet your selenium uptake.

Be sure to check the above guide and ensure that you’re not surpassing your age group’s upper limit for selenium. When taken in too large of quantities, selenium can cause severe health issues.

For more expert advice, visit The Beet’s Health & Nutrition articles. 

The post The 5 Best Selenium-Rich Foods for Better Focus & Thyroid Function appeared first on The Beet.

These questions gave me pause the first few times I heard them because, to be honest, I wasn’t entirely sure of the answers. I had read the books, watched the documentaries, and listened to the podcasts, but I didn’t know exactly which foods were healthy for my kids or why. And raising my kids plant-based, I needed to make sure they were getting a balanced diet, with all the nutrition they needed to grow and thrive.

So I decided to do my own research, go back to school, and became a nutritionist. It seemed like the logical way to take control of my children’s nutrition and health. No more uncertainty. If what I was feeding them was healthy or not, at least I would know that the facts I was using to make that determination were backed by scientific evidence. So now I can answer these questions with confidence, and also make the right decisions for my kids until they are old enough to make these determinations for themselves.

How to Make Healthy Recipes Kids Love

First and foremost, when it comes to diet and nutrition, I want my kids to have a healthy relationship with food. Even if that means they choose to not eat a 100 percent plant-based diet or they decide to explore animal products on their own. All we can do as parents is model healthy behaviors and feed our kids the most nutritious and delicious meals we can provide.

This sentiment is explained well by Dr. Dana Ellis Hunnes, Ph.D., senior dietitian at UCLA Medical Center and author of Recipe For Survival: What You Can Do to Live a Healthier and More Environmentally Friendly Life, “As a plant-based Mom, I think it’s incredibly important to have a healthy relationship with food and not force kids to eat things they have tried and definitely do not like, but also work with them on finding ways they might like it.”

So how can you find new ways to get your kids to try foods they dislike? Dr. Ellis Hunnes uses her son as an example. “For example, my son is not a fan of steamed vegetables, but he loves roasted cauliflower. So, finding different ways of preparing foods that make them more flavorful can make a huge difference.”

The recipes below are 100 percent plant-based and contain only whole food ingredients. These are highly nutritious meals that provide a healthy balance of plant proteins, carbohydrates, and healthy fats (along with vitamins and minerals) to help ensure your kids are energized, fueled, and ready to take on the world.

5 Plant-Based Lunch Recipes Kids Will Love

1. Mashed Yam Quesadillas

Servings: 2

Ingredients

• 2 organic whole wheat wraps (we use organic spinach wraps)
• 1 medium yam, skinned
• 1 green bell pepper, diced
• ½ cup frozen whole kernel corn
• 6 tbsp organic mild salsa
• 1 cup non-dairy vegan cheese, shredded (we use Daiya shredded cheddar cheese)

Instructions

1. Fill a medium-size pot half full of water and bring to a boil.
   While water is boiling, peel and chop the yam into large chunks.
2. Place the chopped yam in the boiling water. Reduce to medium heat and cook covered for 15 to 20 minutes until the potato is soft. Once the yam is cooked, drain the water and mash the potato.
3. While the yam is cooking, preheat a medium saucepan over medium heat. Drizzle on a tablespoon or two of extra virgin olive oil to slick the pan.
4. Layout the wraps on a large cutting board. Cut a vertical line in the center and along the bottom half of each wrap.
5. For layering the ingredients, imagine each wrap is divided into four quadrants. It’ll probably be helpful to refer to the images below.)
6. In the bottom right quadrant and top left quadrant of each wrap, evenly spread 1.5 tbsp of salsa. In the top right quadrant and bottom left quadrant of each wrap, evenly spread about ⅛ of the mashed yam. Sprinkle ¼ cup of the shredded non-dairy cheese on top of each yam quadrant.
7. Now for the tricky part: the folding of the quesadillas. Fold the bottom right quadrant up to the top right and press down to compact the ingredients. Then, fold the top right to the top left quadrant. Press down again. Then fold the top left to the bottom left, creating a large triangular-shaped quesadilla.
8. Place each quesadilla on the pan. Cook for 5 to 7 minutes until the wrap is browned.
   Using a large spatula, flip the quesadilla. Cook for another 5 to 7 minutes until browned.
9. Transfer the quesadillas to the cutting board and cut them into 3 or 4 slices for the kids to eat with their hands. Enjoy!

2. Tofu Scramble with Brown Rice and Veggies

Servings: 2 to 3

Ingredients

• 1 block of organic tofu, firm or extra firm
• ½ cup of dry whole grain brown rice
• 1 red bell pepper, diced
• 1 can of diced tomatoes – 14 ounces
• ¼ cup frozen whole kernel corn
• ¼ cup of frozen green peas
• 1 avocado, sliced
• 3 tbsp of nutritional yeast
• ¼ tsp of sea salt
• Dash of black pepper

Instructions

1. Preheat a medium saucepan over medium heat. Drizzle on a tablespoon or two of extra virgin olive oil or water.
2. Add the dry brown rice to a small pot along with 1 cup of water. Bring to a boil then reduce to a simmer. Cook until the brown rice is cooked and has absorbed all the water.
3. While the brown rice is cooking, add the block of tofu to a medium-sized mixing bowl. Crumble it with your hands or use a masher to break it down into a crumble.
4. Add the nutritional yeast, sea salt, and black pepper to the mixing bowl and combine with the crumbled tofu.
5. Add the tofu mixture, red bell pepper, diced tomatoes, corn and green peas to the saucepan and stir well.
6. Cook for 8 to 10 minutes. Be sure to stir every few minutes. Turn off the heat and add the brown rice to the tofu scramble.
7. Dish out the tofu scramble into bowls and top with avocado. Ready to eat!

3. Toasted Sweet Potato with Peanut Butter & Jam

Servings: 2

Ingredients

• 4 slices of sweet potato (approximately 1/4″ thick and long enough to fit in toaster)
• 4 tbsp of natural peanut butter
• 1 cup of organic raspberries
• 1 whole banana, thinly sliced
• 2 tbsp of chia seeds
• 2 tbsp of hemp hearts
• 2 tbsp of flaxseed
• Dash of cinnamon
• Maple syrup or agave nectar (optional)

Instructions

1. Cut a sweet potato lengthwise into approximately 1/4″ thick slices. Length should be long enough to just fit inside your toaster.
2. Toast for a total of 12 to 15 minutes until the sweet potato is soft. This will require multiple toastings. We usually set the toasting time for 5 minutes and repeat 3 times.
3. Allow slices to cool for 5 minutes after toasting.
4. While the sweet potato is toasting, prepare a homemade jam with the raspberries, chia seeds, flaxseed, and hemp hearts by blending them together. Add a splash of plant milk if necessary.
5. Transfer the blended mixture to a pan and heat over medium heat for 5 until it forms a sticky jam texture. Remove from heat.
6. Spread the peanut butter and jam on the cooled potato slices.
7. Top with sliced banana and cinnamon. Drizzle on maple syrup or agave nectar for some added sweetness!

4. Mashed Cauliflower and Potato with Roasted Chickpeas

Servings: 2

Ingredients

• ½ of one large cauliflower head, chopped
• 6 whole russet potatoes, skinned and halved
• ½ cup of carrots, chopped and steamed
• ½ cup frozen corn or green peas
• 1 cup of organic, no-salt-added, or low sodium canned chickpeas (drained and rinsed)
• 2 tbsp of unsweetened organic soy milk
• 3 tbsp of nutritional yeast
• ½ tsp of roasted garlic & red pepper seasoning
• Sea salt to taste
• Dash of black pepper

Instructions

1. Preheat your oven to 375°F. Line a baking sheet with parchment paper.
   Drain and rinse the canned chickpeas. Pat them dry with paper towel then add to a mixing bowl.
2. Season chickpeas with roasted garlic & red pepper seasoning and sea salt. Combine well then transfer to baking sheet.
3. Cook chickpeas in the oven for 30 minutes.
4. While chickpeas are cooking, chop the carrots and steam them for 5 to 10 minutes until soft. Fill a large pot half full with water and bring to a boil. While water is boiling, chop the cauliflower head and russet potatoes then add to the boiling water. Reduce to medium heat and cook covered for 15 to 20 minutes until the cauliflower and potatoes are soft.
5. Once cauliflower and potatoes are cooked, mash them with a masher or large fork if you don’t have a masher.
6. Add the steamed carrots, unsweetened organic soy milk, nutritional yeast, sea salt and black pepper to the mashed cauliflower and potato. Combine all ingredients well.
7. Remove roasted chickpeas from often and add to the mash.
8. Serve in bowls for kids to eat with spoons. Just make sure it’s cooled first!

5. Epic Smoothie Bowl

Servings: 2

Ingredients

• 1 cup of unsweetened organic plant milk of choice (soy, almond, oat, cashew)
• 1 cup of frozen mixed berries (blueberries, blackberries, raspberries, strawberries)
• ½ cup of frozen mango
• ½ cup of frozen kale or spinach
• ¼ cup of frozen green peas
• ¼ cup of frozen riced cauliflower
• ¼ cup of frozen sliced beets
• 1 whole banana
• 1 medjool date, pitted
• 2 tbsp of hemp hearts
• 2 tbsp of flaxseed
• 1 tsp of cinnamon
• ¼ tsp of ground turmeric
• Dash of black pepper
• 1 tbsp of raw, unsalted walnuts
• 1 tbsp of raw, unsalted pumpkin seeds
• 2 tbsp of cacao nibs
• 2 tbsp of organic raisins

Instructions

1. Add the ingredients to a large high-power blender in the order listed above.
2. Blend thoroughly until ingredients are combined into a nice, thick ice cream consistency. Add water as required to achieve desired consistency.
3. Scrape out into a bowl. Be sure to get everything from the sides of the blender!
4. Add toppings as listed. Feel free to add whatever toppings you like, or omit them entirely!

Bottom Line: Making plant-based meals your kids will love is easier than you think.

First, this is not a one-way dialogue. Talk to your kids and ask them what they like to eat. Get them to pick out fresh produce when you’re shopping at the grocery store, and then have them prepare it with you. Kids generally love to taste their own creations. Keep it fun.

Most importantly, don’t force them to eat foods they don’t like. Developing a healthy relationship with food is the top priority! If you take the emotion out of it, chances are they will taste it on their own and start to like broccoli, spinach, and other healthy greens and vegetables, without your having to work at it. Just keep serving healthy food, They will eat it.

The post 5 Healthy Lunch Ideas Kids Will Actually Eat, From a Nutritionist Dad appeared first on The Beet.

Carnitine is a compound that plays a critical role in energy production in the body, especially in how your cells burn fat for fuel. And while most people produce enough carnitine on their own, without the help of animal products in their diet, carnitine can become depleted in some people following a vegan or plant-based diet.

Carnitine is found in animal foods, so many people think that a vegan diet leaves you lacking in this important nutrient. Read on to learn carnitine’s vital role in the body, how you can get enough carnitine on a plant-based diet, and whether you need to consider carnitine supplementation.

What Is Carnitine?

Carnitine is a compound derived from amino acids and found throughout all tissues of your body, according to the National Institutes of Health (NIH). It plays an essential role in energy metabolism and removing waste products and cellular toxins. Carnitine has two forms — D and L. L-carnitine is the active form produced by the body and found in food. “The human body usually produces all the carnitine it requires,” explains Lon Ben-Asher, MS, RD, a registered dietitian with Pritkin. “Only in specific situations, such as genetic and medical reasons, does it become a conditionally essential nutrient where it’s required through food or supplement intake.”

Even if your diet is low in carnitine, your kidneys generally produce sufficient amounts of the compound from the amino acids lysine and methionine (precursors to carnitine) to meet daily requirements. Also, your body is efficient at maintaining carnitine homeostasis (balance in the body) with the kidneys’ excretion and reuptake of amino acids.

Are You Deficient in Carnitine?

Symptoms that may show up if you are deficient in carnitine include, according to Cedars Sinai Medical Library:

• Decreased or floppy muscle tone or muscle weakness
• Tiredness (fatigue)
• Irritability
• Delayed movement (motor) development
• Poor feeding in a baby
• Symptoms of low blood sugar (hypoglycemia) if the liver is affected
• Swelling (edema) or shortness of breath, if the heart is affected

There are two types of carnitine deficiency — primary and secondary. Primary carnitine deficiency is caused by a genetic disorder that usually occurs by age 5. Symptoms include heart disease, skeletal-muscle weakness, and hypoglycemia (low blood sugar). Secondary carnitine deficiency occurs from specific health issues or under certain conditions (e.g., kidney failure or antibiotic use) that lower carnitine absorption or increase its excretion. There are several signs of secondary carnitine deficiency, including muscle weakness, fatigue, irritability, and delayed motor development in kids.

Most healthy adults and kids don’t need to worry about carnitine deficiency or taking supplements for the reasons noted above. However, if you have inadequate levels due to a health condition or from medications, you can supplement with a standard dose of 0.5 to 2 grams per day. Be careful not to exceed 3 grams as this can reach toxic levels, with adverse effects such as nausea, vomiting, diarrhea, abdominal pain, and a “fishy” body odor.

“If [someone] has chronic [kidney] disease, a secondary carnitine deficiency may result due to the kidney’s increased excretion of amino acids (e.g., lysine and methionine) therefore consumption of foods rich in carnitine and/or supplementation may be appropriate,” advises Ben-Asher.

What the Research Says

A small study published in the European Journal of Nutrition compared the carnitine concentrations in the blood and muscle tissue between sixteen vegetarians and eight omnivores. All participants were male and given oral supplementation of 2 grams of L-carnitine for 12 weeks. The researchers found that the vegetarians had lower blood carnitine concentrations, but equivalent muscle carnitine levels compared to the omnivores. Oral supplementation of L-carnitine showed a normalization of the blood carnitine and a slight increase in muscle carnitine amongst the vegetarians. The biggest takeaway was that vegetarians don’t experience impaired muscle function or energy metabolism as a result of carnitine deficiency.

Which Foods Are High in Carnitine?

The foods with the highest amounts of carnitine are red meat, chicken, fish, eggs, and dairy. This makes sense, considering carnitine’s name is derived from the Latin carnus (or flesh) as the compound was first isolated from meat. Fortunately, eating plant-based foods high in the amino acids lysine and methionine helps ensure your body produces adequate amounts of carnitine.

Plant-based foods high in lysine include:

• Quinoa
• Lentils
• Beans
• Tofu
• Tempeh
• Soy milk
• Pistachios
• Pumpkin seeds.

Methionine-rich plant foods include:

• Quinoa (give it up for complete proteins!)
• Oats
• Hemp seeds
• Sunflower seeds
• Brazil nuts
• Almonds
• Buckwheat.

Do Vegans Need to Supplement Carnitine?

“Because carnitine is produced naturally by the human body, there is no established RDA or DRIs,” states Ben-Asher. “A healthy individual will usually produce all the carnitine they need by the cells to convert fat into energy production, therefore there is no need to obtain from other sources.” So unless you have an underlying medical condition or genetic disorder, there’s no need for vegans to supplement carnitine.

Eating plant-based foods high in carnitine precursors will prevent deficiency. Combining plant-based sources of lysine and methionine with plant foods rich in vitamin C, vitamin B6, iron, magnesium, and niacin can also enhance carnitine production.

If you’d still prefer to supplement for insurance, there are two types of carnitine supplements: L-carnitine and acetyl-L-carnitine. The NIH states that acetyl-L-carnitine is more readily absorbed by the small intestine and is more effective at crossing the blood-brain barrier, meaning it’s more easily absorbed by the brain. In addition, acetyl-L-carnitine can improve brain function and reduce deterioration in older adults with mild cognitive impairment and Alzheimer’s disease, says the NIH. However, L-carnitine is more affordable and is still effective at increasing carnitine production.

Vegans with chronic kidney disease can benefit from carnitine supplementation, according to the NIH. Kidney disease causes the kidneys to produce less and eliminate more carnitine than normal which significantly increases a person’s risk of carnitine deficiency. Remember to not exceed 3 grams per day and check with your doctor before taking a carnitine supplement.

Bottom Line: A healthy, diverse vegan diet enables you to produce sufficient carnitine.

Carnitine is a critical nutrient used for energy metabolism and the removal of toxic waste products. Healthy vegans free from kidney disease and medication use don’t need to supplement carnitine. Eating plant-based foods high in the amino acids lysine and methionine help the kidneys produce enough carnitine for good health and to help you thrive.

For more expert advice, visit The Beet’s Health & Nutrition articles. 

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With so many options available, figuring out which plant-based diet works for you can be downright confusing. As a result, many of us throw our hands up in surrender and dig our heels in the dirt with old eating habits. Fortunately, we spoke with a registered dietitian who gives useful insights to help you determine which one could work best for you to reduce your meat intake and eat more plants.

Are all plant-based diets equal?

“Firstly, it’s important to define what a plant-based diet is,” states Katie Cavuto, MS, RD, Executive Chef for Saladworks. “A plant-based diet [emphasizes] eating plant-based foods like fruits, vegetables, whole grains, nuts, seeds, and beans. However, this doesn’t mean you don’t eat meat.” Here are various ways you can limit animal products and adopt a plant-based diet:

Different Types of Plant-Based Diets

• Whole food, plant-based: Eats plant foods in whole, natural form, or as minimally processed as possible. Avoids processed and refined foods such as alternative meats or artificial sweeteners.
• Vegan: Eliminates all animal products (meat, dairy, and eggs). Can include alternative meats, refined foods, and artificial sweeteners.
• Vegetarian: Avoids meat, fish, and animal products but eats dairy, eggs, and honey. Includes lacto-vegetarian (eats dairy but not meat or eggs), ovo-vegetarian (includes eggs, no meat or dairy), and lacto-ovo-vegetarian (consumes eggs and dairy, no meat).
• Flexitarian: A “flexible” approach to PBDs. Flexitarians are semi-vegetarian, eating primarily plants and occasionally small amounts of meat, poultry, and fish.
• Pescatarian: Avoid meat and poultry but eat fish, dairy, and eggs.

A 2017 study published in the Journal of the American College of Cardiology compared the risk of coronary heart disease (CHD) between three different categories of plant-based diets by examining the dietary data of over 209,000 adults spanning two decades. The categories included:

1. An overall plant-based diet that emphasized healthy plant foods while reducing the intake of animal products (similar to a flexitarian diet).
2. A whole food plant-based diet that emphasized the consumption of only healthy plant foods, including fruits, vegetables, whole grains, nuts, legumes, seeds, and healthy oils.
3. An unhealthy plant-based diet that emphasized less healthy, processed plant foods, such as fruit juices, refined grains (white rice, white bread, cereals, pasta), french fries, potato chips, and sugar-sweetened beverages.

So which diet came out on top with the lowest risk of heart disease? You guessed it, the healthy plant-based diet that emphasized whole plant foods. Conversely, the highest CHD risk category was the unhealthy plant-based diet which focused on refined grains and processed foods.

The takeaway is that eating more whole plant-based foods is good for you, regardless of your overall dietary choices. “Most studies show that any increase in the amount of plant-based foods you eat will offer health benefits, including reduced risk of cardiovascular disease, diabetes, and cancer,” explains Cavuto. “[In addition], there are some general ideas that we can all agree [on], including the fact that whole, unprocessed foods are more nourishing than their highly processed counterparts.”

How to eat a well-balanced plant-based diet

As a starting point for achieving a well-balanced plant-based diet, fill half your plate with colorful fruits and vegetables. Then, fill the rest of your plate with balanced amounts of plant protein, whole grains, legumes, nuts, seeds, and healthy fats such as avocado or extra virgin olive oil. (Looking for healthy meal inspiration? Check out these 10 Easy and Healthy Plant-Based Soups and Salad Recipes.)

“Instead of focusing on percentages of specific nutrients, the Dietary Guidelines for Americans (DGA) recommends we simplify the way we view our food choices […] by consuming a variety of whole foods while cutting down on foods that contain excessive amounts of salt, added sugars, and saturated fats,” says Cavuto.

The most important thing to remember is to choose the eating plan that feels the best for your body. Recognize that this may change depending on the season or your life stage. Cavuto advises, “Be open to listening to what your body needs versus subscribing to a way of eating that you “think” is healthy, as this will vary from person to person.”

The Best Plant-Based Foods to Add to Your Diet

• Fruits & Vegetables: Any fruit or vegetable that’s in season or that you can get your hands on. The more colorful and varied, the better!
• Whole grains: Brown rice, buckwheat, oats, whole wheat, barley, millet
• Legumes: Lentils, chickpeas, beans, peanuts, green peas
• Nuts & Seeds: Walnuts, almonds, Brazil nuts, flaxseed, chia seeds, hemp seeds, pumpkin seeds, sesame seeds
• Plant Protein: Tofu, tempeh, quinoa, seitan, legumes

Start small if you’re on the fence about embracing a fully plant-based diet. A minor shift in your diet, such as reducing animal products or swapping meat for tofu or beans at one or two meals a day can significantly improve your health and reduce your environmental impact.

Bottom Line: Eat more plants and listen to your body.

Ultimately, there is no single diet that works for everyone. The “best” diet for you is whichever one gets you eating primarily whole foods from plant-based sources.

“Which type of eating plan you choose is a personal decision as our nutrition needs are all different, and while one way of eating may work for one person, it doesn’t mean it works for everyone,” says Cavuto.

The post How to Choose the Best Plant-Based Diet for You, From Experts appeared first on The Beet.

In fact the latest research shows that the earlier in life you adapt a mostly plant-based diet and avoid saturated fat (in meat and dairy) and eat more vegetables, fruits, whole grains, legume, nuts and seeds – and less junk food – the healthier you will be in the future. A mostly plant-based diet has proven to help lengthen longevity!

Sadly, only a third of parents polled felt confident they were doing a good job shaping their children’s eating habits. I empathize with these parents because I’ve experienced all the challenges of encouraging picky kids to eat healthier, even with my nutrition background. I’ve learned to take it one meal at a time and have a long-term mindset regarding my kids’ diets and health.

10 Tips to Get Picky Eaters to Eat Healthy Foods

1. Introduce a wide variety of healthy foods

The more whole foods you offer your kids, the more likely they’ll find something they enjoy. The key is consistency and not pressuring them to eat foods they dislike. Research indicates the most successful way to get picky eaters to try new foods is a combination of consistent daily exposure, giving non-food rewards, and parents modeling healthy habits.

“One of the best things parents of picky kids can do is to have a wide variety of different healthy plant-based food choices in the house,” explains Dr. Dana Ellis Hunnes, Ph.D., MPH, RD, a registered dietitian, plant-based mom, and the author of Recipe For Survival. “[That way], if your child doesn’t want a particular item, there’s an equally healthy alternative at their fingertips.”

Be sure to start small and introduce new foods slowly. Offering too much too soon can cause a picky eater to regress and become more stubborn in refusing new foods. Even a tiny bite of new food is a step in the right direction for many picky kids.

2. Give them the power to choose

Giving kids autonomy can go a long way to getting them to try new foods. A helpful tip is to provide them with options. For example, try asking, “Would you like veggies and hummus, a smoothie, or peanut butter toast?” Ultimately, kids are the ones who choose whether they’ll eat a particular food.

“Picky eating is often a way for a child to exert her individual opinions or control over his food choices,” says Dr. Ellis Hunnes. Providing options gives kids a sense of autonomy while giving you peace of mind knowing they’re eating healthy foods.
(Need some meal inspiration? Here are 5 Healthy Lunch Ideas Kids Will Actually Eat.)

3. Make mealtime fun and stress-free

What you consider picky eating may be different from another parent, so stop putting so much pressure on your kids (and yourself!). Instead, remain neutral and make mealtime stress-free to help encourage your child to try new foods. If family mealtime is fun and enjoyable, your picky eater will be far more likely to try healthy foods. As parents, we’re the ones whose perceptions dictate the emotional atmosphere and quality of family mealtime.

4. Get them cooking with you

Including your kids in meal prep and cooking is an excellent way to get them more interested in trying new foods. After all, kids are more likely to eat something they helped create. In addition, kids who frequently help cook family meals have been found to have higher fruit and vegetable intake, according to a 2020 study published in Current Developments in Nutrition.

If they’re old enough, have them chop fruit and veggies or help combine ingredients when baking. Bring them grocery shopping and let them pick out the produce or a new vegetable they want to try. Feeling included in weekly meal planning can help stoke their interest in trying new foods.

“One of the most important things parents can do to help children have healthy relationships with food is to involve them in food choices,” states Dr. Ellis Hunnes. “For example, in our house, we each get a vote on what we’re eating for the week. That way, it’s guaranteed we all get to have something we want.”

5. Avoid dishing out snacks and drinks before mealtime

Every parent has heard “Can I have a snack?” enough times to be driven certifiably insane. But permitting too many snacks or drinks before meals can fill up their little stomachs so that when it comes to mealtime, they’re not hungry and therefore less likely to eat whole foods. It’s essential to keep your kids on a somewhat regular eating schedule every two to three hours so they’re hungry at mealtime and have time to burn off all that energy.
(Check out these 5 delicious vegan snacks to pack on your next family road trip.)

6. Do let them play with their food

I’m as guilty as anyone of demanding my kids use utensils and minimize their mess at the dinner table. But I’ve realized this isn’t a realistic expectation of young, curious kids. Sensory exploration increases fruit and vegetable intake among preschool children, says a 2017 study published in Appetite. So let your kids get messy and play with their food. If they want to eat with their hands or mix several foods, so be it! It’s all part of their learning and getting familiar with food.

7. Model healthy eating habits

For better or worse, kids will ultimately model their parents’ eating habits. So show them how you can nourish your body by listening to it, eating when you’re hungry, sensing when you’re full, and choosing whole foods over processed junk food.

Research shows that parents modeling healthy eating habits has a more significant influence on kids’ eating habits than the quality of parents’ diets. “Letting the child figure out when they’re full instead of telling them to clean their plate is another way of helping the child have a healthy relationship with food. Let their satiety rule, not authority or guilt,” advises Dr. Ellis Hunnes.

Bottom Line: Help guide your kids in cultivating a healthy relationship with food.

Parents have a strong influence over kids’ eating habits. Don’t stress over a single meal that your child refuses to eat. Be patient and remember you’re in this for the long haul. If you  consistently offer your kids healthy options and they eat mostly whole foods, they’ll be fine.

For more expert health advice, visit The Beet’s Health & Nutrition articles. 

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The message that veganism is a sustainable, healthy lifestyle gets undermined when plant-based celebrities, such as Miley Cirus, decide to give up being vegan and go back to eating meat, as she did in 2020. Of course, everyone is entitled to eat whatever they want, but the issues that motivated these celebrities – such as Liam Hemsworth, Mike Tyson and others – to stop eating vegan could have been solved without adding animal products or fish back into their diets. It all comes down to planning, researching, and eating a wide range of plants.

Here is a closer look at some well-known celebrities who ended their vegan diet, and how they could have kept going, by finding the nutrients they needed from plant-based foods. The point isn’t to coax them to eat a vegan diet, but to inform you and anyone else who reads their reasoning, to understand that when it comes to a healthy, well-balanced diet, there are plant-based options that allow for you to get all the nutrients your body needs.

Celebrities Who Stopped Being Vegan, and How They Could Have Kept Going

Miley Cyrus is no longer vegan

After several years as an outspoken vegan, animal rights activist who cried after eating fish the one time that her then-husband grilled it for her, Miley Cyrus told fans she ditched her plant-based diet in 2020 in favor of pescetarianism (eating fish but not meat). Cyrus made the transition because she believed she was deficient in Omega-3 fatty acids. She explained that her “brain wasn’t functioning properly” in a 2020 interview on The Joe Rogan Experience.

Often called brain fog (or mild cognitive impairment) this state of lack of focus or memory lapse is common in older adults and can be caused by a myriad of issues, many of which are unrelated to diet. Lack of sleep, low blood sugar, or even COVID can all contribute to brain fog. So Cyrus’s attribution that her vegan diet was the sole cause of her brain fog could be off the mark.

There are 3 types of Omega 3s: ALA, EPA, and DHA. Fish are a rich source of the long-chain omega-3s DHA and EPA, which are beneficial for the brain, but so are algae oil supplements, which can provide a healthy dose of brain-boosting Omega-3s.

In addition, our bodies convert some of the short-chain omega-3 ALA from the food we eat into DHA and EPA, typically enough to maintain brain health and function. Excellent sources of ALA include flaxseed, chia seeds, walnuts, and brussels sprouts.

A list of plant-based foods that are rich in Omega-3 fatty acids includes:

• Chia Seeds
• Hemp Seeds
• Flaxseeds
• Walnuts
• Brussel Sprouts
• Perilla Oil
• Algal Oil

There may be some merit to Cyrus’s claim since not everyone is efficient at converting ALA into DHA and EPA, which are the active forms of Omega-3 your body needs. If she wasn’t eating enough foods high in ALA or couldn’t convert sufficient amounts into EPA/DHA (and wasn’t supplementing algae oil), she may have been low in omega-3s and experienced brain fog.

“ALA is the precursor to DHA and EPA, so it must go through a conversion process in the body. Unfortunately, this conversion process is not efficient in most people,” explains Ryan Andrews, MS, of Precision Nutrition. “The only way to get a consistently reliable amount of DHA and EPA on a plant-based diet would be through algae oil supplementation.”
Anne Hathaway gave up her vegan diet because of low energy.

Anne Hathaway was once plant-based

Actor Anne Hathaway stopped eating vegan while filming the movie Interstellar due to the physical demands of wearing a bulky spacesuit every day, Hathaway revealed to Harper’s Bazaar back in 2014. Hathaway says she “just didn’t feel good or healthy, not strong” during her time as a vegan and that after eating salmon her “brain felt like a computer rebooting.”

Our energy levels are related to what we eat, but a vegan diet can be planned out to include nutrients that give us energy, focus, and mental sharpness, says Jinan Banna, PhD, RD, a Registered Dietitian and associate professor at the University of Hawaii. Often times someone eating vegan can lack specific nutrients and minerals needed to provide cells with energy, she adds. “If you’re not getting enough of certain nutrients, such as iron, you may have low energy,” Banna explains

“Iron is needed to transport oxygen in the body, which is essential for energy.” Good plant-based sources of iron include lentils, chickpeas, beans, tofu, spinach, pumpkin seeds, raisins, and fortified cereals. When combined with vitamin C (abundant in many fruits and vegetables), iron absorption can increase by 67 percent.

A lack of calories can also contribute to low energy

Many people don’t realize that you may need to eat more food to get enough energy when switching to a vegan diet because plants are generally less calorically dense than animal products. Also, you need to eat more calories if you’re physically active, as many performers and athletes are. Calorie-dense plant-based foods include legumes, avocados, dates, and any type of nut butter.

To ensure you’re getting enough calories, eat more healthy fats, Banna suggests. Fats are the most calorically dense macronutrient, containing nine calories per gram compared to carbs and protein which provide four calories per gram. “Add more avocado, nuts, nut butter, olive oil, and tahini to your diet for a calorie boost. Smoothies are another great option for getting more calories,” the RD advises.

Liam Hemsworth stopped eating vegan after getting kidney stones

Actor Liam Hemsworth scrapped his vegan diet in 2019 after getting kidney stones. “I was vegan for almost four years, and then [in] February of last year I was feeling lethargic. Then I got a kidney stone. It was one of the most painful weeks of my life,” Hemsworth told Men’s Health in 2020. Hemsworth suffered from a calcium-oxalate kidney stone, the most common type according to the National Kidney Foundation (NKF). Calcium-oxalate kidney stones are caused by too many oxalates in the urine, which can crystalize and form a solid “stone.”

“Every morning I was having five handfuls of spinach, and then almond milk, almond butter, and also some vegan protein in a smoothie,” Hemsworth told Men’s Health at the time. Considering that some of the highest oxalate foods are spinach, almonds, beets, chard, and beans, it’s no wonder Hemsworth developed a kidney stone. “If you eat a lot of oxalate-rich foods like leafy greens or nuts – foods that might be more common in a vegan diet – you’re increasing your chance of getting kidney stones,” warns Dr. Koushik Shaw, MD, a urologist at the Austin Urology Institute.

It’s easy to blame a vegan diet as the source of Hemsworth’s kidney stone. After all, his diet did veer toward the extreme oxalate end of the spectrum. But a lack of variety in any diet can cause problems down the road. The fact that he ate plants exclusively without varying the choices means not getting a diverse spectrum of nutrients, and vitamins and building up a healthy microbiome – since the bacteria in your gut thrive on multiple types of foods, not the same food over and over again.

Eating five handfuls of spinach every day is pounding your kidneys with far too many oxalates. (And don’t forget his morning smoothie included almond butter and almond milk, two other high-oxalate sources.)

Hemsworth might have been able to avoid giving up a vegan approach if he had included more variety. For example, instead of spinach every day, swap it out for kale or bok choy — two low-oxalate, nutrient-dense greens. Replace the almond milk with oat milk or pea milk. Snack on walnuts or cashews instead of only almonds, or replace the almond butter with peanut or sunflower butter. Whenever you can, choose a variety to strengthen your overall health and immune system.

Calcium is important on a vegan diet

Lack of calcium in the diet can also contribute to the formation of kidney stones. Eating foods high in calcium is the best way for your kidneys to flush out oxalates and avoid forming stones because calcium binds with oxalates in the intestines before entering the kidneys, according to the NKF. Foods like kale, bok choy, broccoli, tofu, and fortified non-dairy milk are all excellent sources of calcium and also are low in oxalates.

To help keep kidney stones at bay, Dr. Shaw recommends you stay hydrated, don’t eat too much protein, consume less sodium, avoid vitamin C supplements, and include insoluble fiber in your diet.

Bottom Line: A well-planned vegan diet offers all the nutrrients your body needs

Whether you’re a seasoned plant-based eater or new to ta vegan diet, do your research or speak with a dietitian who can help you plan a healthy, balanced vegan diet to ensure you’re getting all the nutrients you need including Omega-3s, calcium and iron.

For more expert advice, visit The Beet’s Health & Nutrition articles. 

20 Athletes Who Went Vegan to Get Stronger

1. Novak Djokovic: Number one tennis champion in the world

The number one tennis player in the world, Novak Djokovic, went plant-based more than twelve years ago to enhance his athletic performance and win more matches. In recent interviews, he has credited going vegan with helping him rise from third place in the world to first in the world because it helped clear his allergies. Before changing his diet, Djokovic had searched for cures to the breathing issues that cost him matches and focus which caused him to struggled during his most intense matches. The allergies used to make him feel like he couldn’t breathe and would be forced to retire from competitive matches as he did in Australia. “Eating meat was hard on my digestion and that took a lot of essential energy that I need for my focus, for recovery, for the next training session, and for the next match,” he said. Djokovic emphasized he does not eat foods that require a lot of digestion, especially in the morning, when he needs all of his energy for training. Instead, he starts the day with hot water and lemon, then celery juice, and some superfood supplements.

2. Tia Blanco: Professional Surfer and Beyond Meat Ambassador Read More: 20 Who Athletes Swear by a Plant-Based Diet to Boost Performance

Tia Blanco won gold at the International Surfing Association Open in 2015 and credits her success to her vegan diet. Blanco reports that a vegan diet helps her stay strong and she enjoys eating different forms of vegan protein like nuts, seeds, beans, and legumes. The professional surfer was influenced by her mother, who is a vegetarian and grew up in a veggie-forward household, Blanco has never eaten meat in her life, which made the plant-based switch much easier. And speaking of making things easier, Blanco has an Instagram cooking page called @tiasvegankitchen where she shares her favorite simple vegan recipes so all of her fans can eat like their favorite professional vegan athlete. In addition to her home-cooked meals, Blanco recently became an ambassador for vegan company Beyond Meat and now she posts Instagram stories and highlights of her favorite meatless meat recipes.

3. Steph Davis: World Leading Professional Rock Climber

Steph Davis has been vegan for 18 years now and says, “there’s nothing in my life that hasn’t become better as a result, from climbing and athletics to mental and spiritual well being.” Davis has competed on some of the most challenging verticle routes on the planet –like Concepcion (5.13), which is known to be one of the hardest pure climbs anywhere. Davis holds the third overall ascent and is the first female to ever make the ascent of the route. Davis described it as her “most technically demanding climb ever.” Davis explained why she went vegan eight years ago when she partnered with PETA. “What can we do to start making changes in a positive way? And if it just so happens that changing our lifestyle leads to environmental benefits, health benefits, economic benefits, and positive social change, then all the better. One thing I’ve learned is you don’t have to do or be anything you don’t want to be, and you can change anything in your life just by starting to do it. It’s you who chooses who and what you are, by the things you think and the things you do.” She goes on to add, “no one says you have to become a “perfect” vegan overnight. But why not start making small changes and see how it feels? I believe it’s the small choices people make that have the biggest power to change, and nothing is more simple yet also more far-reaching than changing how and what you choose to eat. We’re all here for a short time, in the end, and living a well-intentioned and compassionate life seems like what ultimately matters the most, the only real goal that I aspire to.”

4. Venus Williams: Tennis Great

Tennis champion Venus Williams swears that making the switch to veganism was one of the factors that helped to improve her performance and get over an auto-immune disease. The tennis star went vegan back in 2011 when she was diagnosed with Sjögren’s syndrome, a debilitating autoimmune disease with a range of symptoms from joint pain to swelling, numbness, burning eyes, digestive problems, and fatigue. She chose to eat plant-based to recover to her formerly healthy self, and it worked so she stuck to it. The seven-time Grand Slam singles champion recovers faster on a plant-based diet now, compared to how she felt back when she ate animal protein. When you have an auto-immune disease you often feel extreme fatigue and random body aches and for Venus, a plant-based diet provides energy and helps her reduce inflammation. The Beet reported on Willaim’s diet and what she normally eats in a day to stay healthy, fit, and win more matches. Talking about her favorite dinner meal, Williams adds, “sometimes a girl just needs a donut!”

5. Mike Tyson: The First Heavyweight Boxer to Hold the WBA, WBC, and IBF Titles

Mike Tyson recently said he is “in the best shape ever” thanks to his vegan diet. The boxing legend then announced he’s getting back into the rings after 15 years, to fight against Roy Jones, Jr. in California later this fall. Tyson went vegan ten years ago after dealing with health complications and in the wake of having cleaned up his life: “I was so congested from all the drugs and bad cocaine, I could hardly breathe.” Tyson said, “I had high blood pressure, was almost dying, and had arthritis.” Now, the 53-year-old powerhouse is sober, healthy, and fit. “Turning vegan helped me eliminate all those problems in my life,” and “I’m in the best shape ever.” His new trainer agrees: Watching Iron Mike’s speed during recent training sessions, observed: “He has the same power as a guy who is 21, 22-years old.”

6. Chris Paul: The NBA’s Newest Vegan Who Was Influenced by The Game Changers

Oklahoma City’s point guard Chris Paul decided to ditch meat and dairy and was asked join on as a co-executive producer for the popular documentary, The Game Changers. For breakfast, Paul enjoys oatmeal with plant-based milk and nut butter. For lunch, he fuels up with pasta or brown rice with Beyond Meat sausage, grilled vegetables, and a curry sauce. His chef told USA Today, “The main thing is, we try to keep it as light and clean as possible for his normal routine, with organic ingredients. Anything that can minimize body inflammation. Chris is always worrying about what he can and can’t eat.” So far it appears he’s getting it right. In an exclusive interview with The Beet’s Awesome Vegans columnist Elysabeth Alfano, Paul said eating a plant-based diet helps him keep up with players half his age.

7. Colin Kaepernick: Former (future?) NFL Player and Social Activist

In 2016, Kaepernick made the switch to veganism with his longtime girlfriend to recover from a series of injuries that had him down for the count. The Beet recently reported on how this dietary switch has allowed Kaepernick to stay strong and healthy. Now, he’s in the gym building muscle and looks fitter than ever. But will he be picked up? The professional football player claims that a vegan diet makes him feel “always ready” to perform his best on the field.

8. Cam Newton: New England Patriots’ Newest Quarterback is Vegan

Cam Newton just replaced Tom Brady, who also follows a mostly plant-based diet, as the New England Patriot’s QB, after having made the plant-based switch back in March 2019. The NFL Star first decided to ditch meat and dairy to recover quicker from injuries when he learned that a plant-based diet is proven to help reduce inflammation. “I’ve seen such a remarkable change in the way my body responds to the food that I eat,” Newton told PETA for his recent partnership for a new campaign called, “Built Like a Vegan,” proving that you don’t need to eat meat to be strong. Newton enjoys a meat-free burger on a pretzel bun, heavy on pickles and sauce. He adds: “People often ask, ‘How do you get your protein?’ I just say, ‘I get it in the same way you do, but it’s fresher and cleaner.’ ” Newton shares how to do it: “My advice to a person who wants to become vegan is to eat on schedule. If you can eat on a schedule, you won’t miss [a meal or crave meat] or think anything different, and you’ll be alright.”

9. Elijah Hall: American Sprinter Training for The 2021 Tokyo Olympics

Elijah Hall says about his vegan diet: “Going vegan was the best decision” he has ever made. Hall holds records in the indoor 200 meters and was training for the Tokyo this summer when it got postponed by a year due to the pandemic. Hall said “the effects that it’s having on my body are amazing. Becoming a plant-based athlete has opened many doors to my health and my training.” We predict he’ll only get faster in the next 11 months and break records, come home with golf and be the world champion in 12 months.

10. Morgan Mitchell: Omplyian Sprinter Who Won her First Title at 2014 Australian National Championships

Five-years ago, Morgan Mitchell went vegan and it made her faster, leaner and happier. Last year she was featured in the plant-based athletes documentary The Game Changers and said, “Being vegan has helped me immensely. I don’t feel sluggish like I did when I was eating meat, and my recovery from training really took off. It felt like an overall cleanse for my body, and I started seeing greater results on the track.” Now Michelle is committed for the planet as well. “Ultimately helping the environment and not contributing to animal cruelty was a big thing for me, too. That was my initial reason for going vegan, and the rest of the benefits were just added bonuses.” Mitchell describes what she eats in a day for enhanced performance and more energy to win sprints. “I like to make sure I have three different types of protein in there. I use tofu, beans, and mushrooms, along with spinach, vegan cheese, and hash browns,” she says. “I also love to add Beyond Meat for more flavor, which is a great source of plant protein as well. That usually keeps me full for the better part of the day,” she told Well + Good.

11. Lewis Hamilton: Formula One Driver Who Credits His Vegan Diet For Allowing Him to Be Victorious

“We were taught that eating animal products was good for us but we’ve been lied to for hundreds of years,” said Lewis Hamilton. The Beet reported on Hamiltion’s vegan diet quoting The New York Times that he credits his new plant-based diet with making the difference in his career. Hamilton gave up processed food and animal products for vegetables, fruit, nuts, grains, because of his strong compassion for animals, for the benefit of the environment, and his own health. Hamilton isn’t the only vegan in his family. His dog Rocco is fully vegan and Hamilton says he’s “super happy” on Rocco’s very own IG post. Earlier this year, Hamilton gave up his private jet because he said it’s a big pollutant and aims to live a sustainable lifestyle. Back in February, he started a line of sustainable clothing with Tommy Hilfiger at London Fashion Week.

12. Patrik Baboumian: Arguably The Strongest Man in The World

Featured in The Game Changers for his elite strength and his superhuman ability to lift a car, Patrik Baboumiam is one of the strongest men in the world and also happens to be vegan. Baboumian lifted 358 pounds in the 2009 German log lift nationals. Back in 2014, Baboumiam partnered with PETA in his campaign “Want to be Stronger” describing powering yourself with plants and how you can build muscle without eating meat. One of his 2019 PETA campaigns showed him posing with crossed arms and leaves in his mouths with the text: “The world’s strongest animals are plant-eaters: Gorillas, buffaloes, elephants and me.” Bahoumiam’s diet consists of a dairy-free shake for breakfast with 8 grams of protein and 0 carbohydrates. For lunch, he enjoys vegan sausage, falafel, low-fat oven fires, peppers, and more grilled veggies. He normally eats 250 grams of carbs and 90 grams of protein just for lunch. Dinner includes vegetables cooked potatoes, and tofu. If you want to eat like Boubanian, he reports his food diary on his blog BarBend.

13. Arnold Schwarzenegger: Former Proessional BodyBuilder, Producer, The Game Changers, and former Governor of California

Here’s a guy who has worn many hats: Bodybuilder, Terminator, California Governor, and now vegan and advocate for the plant-based lifestyle. Arnold Schwarzenegger ditched meat and dairy and has proven that you don’t need to eat animal products to be strong, healthy and reverse symptoms of heart disease. Now 73, he had a pulmonary valve replacement 1997 due to a congenital defect and underwent emergency open-heart surgery in 2018 to replace the valve again. He then changed his eating and fitness habits and now extolls the virtues of plant-based eating for the environment as well as health reasons. He is a producer of The Game Changers (a movie with many masters) and an advocate for going vegan for health, the environment and the sake of animals (he posts on IG with his pet donkey and miniature pony, both household dwelling animals). Schwarzenegger said last year: “Right now, seven million people are dying every year. That is alarming and everyone in the government has the responsibility to protect the people…. 28 percent of the greenhouse gasses come from eating meat and from raising cattle, so we can do a much better job.”

14. Scott Jurek: Named One of The Greatest Ultra-Marathoner’s Of All Time Read More: 20 Who Athletes Swear by a Plant-Based Diet to Boost Performance

Jurek is an extreme ultra-marathon runner who has won the Hardrock Hundred, the Badwater Ultramarathon, the Spartathlon, and the Western States 100 Mile Endurance Run (you get the idea). Jurek has been vegan for almost two decades, after easing into it by cutting out meat in college, he slowly stopping seafood and finally giving up all animal products once he realized that eating this way made him feel healthier and happier. To run such an extreme amount of miles, you need to fuel your body with plant-based foods that will give you enough energy and carbohydrates to go the distance. The goal is to eat 5,000-6,000 calories of plant-based foods daily. Jurek outlined his plant-based diet in an interview with Bon Appetite. Instead of waking up to a hot cup of coffee to boost energy, he prefers to drink tea and a green smoothie with spirulina or chlorella and a host of other ingredients. He adds bananas, frozen pineapple slices, or mangoes, brown rice and pea protein, (for protein) to rebuild what’s lost in training. This is not just any smoothie.

15. Alex Morgan: USA Soccer Star, Plays for the Orlando Pride of the NWSL

Soccer star, Alex Morgan is one of the beloved members of the USA National Team that won the World Cup and has shown that the female players deserve to get equal pay as their male counterparts by the US Soccer Federation. She is also an animal rights advocate and longtime vegan, having given up meat when she decided that “it didn’t feel fair to have a dog, and yet eat meat all the time,” referring to her adorable pup Blue. Morgan aims to eat 90 grams of plant-based protein daily to stay fit and lean, especially for her workouts and on the field. Morgan admitted that breakfast was difficult because “a lot of the things I love like pancakes and French toast had dairy and eggs.” But now she enjoys oatmeal with nut butter and berries, smoothies, rice, quinoa, veggies, black beans, protein shakes, Mediterranean food, Impossible burgers, Mexican beans, and sauteed veggie burritos, she told USA Today.

16. Paul Rabil: Pro Lacrosse Player: A Vegan Diet Helped Alleviate His Sciatica

Paul Rabil who played for the Boston Cannons and the New York Lizards of Major League Lacrosse, ditched meat and dairy after his 2019 season ended and revealed he’s now “officially” vegan on YouTube. “At first [switching to a plant-based diet] was to help solve some pain and trauma that I was going through. Over the last two years, I’ve had two herniated discs…. and that has led to a ton of shooting pain down my legs, its called sciatica,” Rabil explains the purpose of his diet switch. He adds: “I’ve tried to a lot of things; I’ve had a number of cortisone shots; I’ve done physical therapy for two years. And I reached a place where I was thinking ‘okay maybe I can solve this with nutrition because a lot of our pain stems from inflammation. Within a few weeks, I started noticing a lot of alleviation so I started focusing and doubling down more on veganism”

17. Hannah Teter: 2006 Olympic Snowboard Gold Medalist

Hannah Teter won Olympic gold and silver in the halfpipe and is also a seven-time XGames medalist. She changed her diet after watching the documentary, Earthlings when she discovered how “horrible” factory farming is. After a strict vegetarian diet, Teter liked the way she performed and believes that her diet helped her win gold at the 2006 games. She now considers herself “plant-based” and in an interview with the Huffington Post, Teter said, “I feel stronger than I’ve ever been, mentally, physically, and emotionally. My plant-based diet has opened up more doors to being an athlete. It’s a whole other level that I’m elevating to. I stopped eating animals about a year ago, and it’s a new life. I feel like a new person, a new athlete.”

18. Nick Kyrgios: Professional Tennis Champion Ranked 40 in The World

Djokovic is not the only tour player to go plant-based. Nick Kyrgios shared that he does not eat meat anymore because of his strong compassion for animals. During the time of the Australian wildfires, the Aussie native explained: “I’ve been passionate about animal welfare for some time now. I don’t eat meat or dairy anymore. That’s not for my health, I just don’t believe in eating animals.” “I tried a vegan diet a couple of years ago but with all the travel I do, it was hard to stick to it. Since then I’ve managed to make it work, and I’ve been vegetarian for quite a while. “Seeing the footage of these animals suffering from the fires only reinforces why I’ve chosen this diet. When I see these terrible photos, I can’t comprehend eating meat.”

19. Matt Frazier: Ultra-Marathoner Credits Vegan Diet For Breaking Personal Records

Matt Frazier has run 27 ultra-marathons in his career so far and continues to write about the endurance strength of being a vegan athlete in his personal blog, which he started 11 years ago: No Meat Athlete. The Beet recently interviewed Frazier about his vegan journey and how to be a successful athlete on a plant-based diet. When asked about the first time he ditched meat Frazier replied, “I had already cut 90 minutes off my first marathon time. I was still 10 minutes away from the Boston Marathon qualifying time. I had plateaued, and I was not sure how I was going to find 10 minutes. [Plant-based eating] was what I was missing. That’s what it took. The other big noticeable difference to me [after going vegan] was I stopped getting injured. Injuries had always been a big part of my running journey. When I became vegan, it was around the time I ran three 50-milers and a 100-miler. I didn’t have any injuries. If it’s done right, [plant-based diets] can really help you recover faster.”

20. Michaela Copenhaver: Professional Rower, World Record Holder, 10,000m Indoor

Rowing is grueling. It’s known as the toughest endurance sport in the world. The world record-breaking female rower, Michaela Copenhaver went vegan in 2012 for ethical reasons, she told Great Vegan Athletes. “Initially, I just wanted to eat more vegetables. Those things are super good for you, and they’re delicious. Being vegetarian and vegan made me more conscious of how many servings I was getting a day (or not).” When she switched from vegetarian to vegan it was almost accidental: “I was traveling for a regatta in the fall of 2012. I had been vegetarian for 1.5 years already but relied pretty heavily on dairy and eggs. While I was traveling, I was bouncing from couch to couch and had no way to safely store dairy or eggs—so I decided to try a week without them. I felt great, and it wasn’t nearly as scary as I thought. I’ve been vegan ever since.” Now it’s a value system: “Once I stopped eating and using animals, I felt I could finally address a question that had been bothering me for a long time—what right do we have to exploit other creatures? Now, I understand that we have no right, and my motivations are primarily ethical.”

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