To say I am a picky eater is probably an understatement. It’s not that I don’t like food but I look at food as fuel that generates the energy needed to exist and train. Over the past few years I have realized that some foods make me feel sick and other foods I simply don’t enjoy eating. However, there are foods that I absolutely love as well, primarily fruits, vegetables, almonds, peanut butter, and chocolate. I also love animals, want to lower my foot print in our environment, and want to prove to the naysayers that athletes can achieve peak performance on a plant based diet. Our bodies don’t know where it got the omega 3’s whether from animal, laboratory, or from something hanging off a tree. So how do you get what you need?
Complex carbohydrates: Found almost exclusively in plant foods. Whole grains, beans, legumes, and vegetables
Protein: Beans, legumes, seeds, grains (especially quinoa and amaranth), leafy green vegetables, lentils, tofu, nuts, tempeh, miso, and peas
Fat: Avocados, vegetable oils, nuts and seeds
Vitamin A: Green leafy vegetables, carrots, squash, sweet potatoes, wheat grass juice
Vitamin B1 (Thiamin): Whole grains, nori, wakame, legumes (especially peanuts)
Vitamin B2 (Riboflavin): Green vegetables, whole grains, beans, legumes, nutritional yeast, hiziki
Vitamin B3 (Niacin): Whole grains (especially brown, black and red rice), posole, masa, nori, wakame, peanuts, nutritional yeast
Vitamin B5 (Pantothenic acid): whole grains, beans, legumes, mushrooms, nuts, nutritional yeast
Vitamin B6 (Pyridoxine): Whole grains, leafy green vegetables, dulse, nori, nutritional yeast, carrots, peas, sunflower seeds, walnuts
Vitamin B12 (Cyanocobalamin): Nutritional Yeast, fortified cereals, fortified soy products such as soy milk, tempeh, and miso.
Biotin: Soybeans, nutritional yeast, whole grains
Vitamin C (Ascorbic acid): Citrus fruits, bell peppers, chilies, amaranth, berries, cabbage, parsley, sprouts, tomatoes, Brussels sprouts
Chlorine: Soybeans, whole grains, legumes
Co-Enzyme Q10: Peanuts, spinach
Vitamin D: Sunflower sprouts, fortified soymilk, fortified vegan cereal, sunshine.
Vitamin E: Nuts, seeds, wheat, oats, quinoa, brown, red and black rice, broccoli, cauliflower, dandelion greens, sprouts, asparagus, cucumbers, spinach, wheat germ oil
Folic acid: Microalgae, sprouts, leafy green vegetables, whole grains, nutritional yeast, dates, beans, legumes, mushrooms, oranges, beets, fenugreek and root vegetables
Inositol: Whole grains, nutritional yeast, beans and legumes, especially soybeans)
Vitamin K: Alfalfa sprouts, asparagus, hemp seed, blackstrap molasses, dark leafy green vegetables, green tea, kelp, soybeans, oats, rye, wheat
Vitamin P (bioflavonoids): Peppers, buckwheat, black currants
Vitamin U: Green cabbage
Boron: Seaweed, alfalfa, unrefined sea salt, nuts, carrots, leafy green vegetables, apples, pears
Calcium: leafy green vegetables, broccoli almonds, nutritional yeast, sesame seeds, figs, dandelion greens, wakame, hiziki, kelp, kombu, amaranth, quinoa, oats, beans, legumes, microalgae, fortified soymilk.
Chromium: Seaweed (especially kelp and alaria), whole grains, mushrooms, beets, nutritional yeast, beans, legumes
Copper: Seaweed, whole grains, raisins, apricots, garlic, mushrooms, beets, nuts, leafy green vegetables
Flourine: Seaweed, rye, brown rice, parsley, avocados, cabbage
Germanium: Seaweed, garlic, shiitake mushrooms, aloe vera, ginseng, onions
Iodine: Seaweed and unrefined sea salt
Iron: Seaweed, molasses, whole grains, nuts, beets, sesame, seeds, beans, legumes, prunes, raisins, dates, dried apricots, almonds (taken with a vitamin c source will boost the iron absorption) cashews, tomato juice, rice, tofu, lentils, and garbanzo beans (chick peas)
Magnesium: Seaweed, whole grains, microalgae, amaranth, beans, legumes, leafy green vegetables
Manganese: Seaweed, whole grains, nuts and seeds, dark green leafy vegetables, avocados
Phosphorous: Seaweed, whole grains, beans, legumes, dried fruit, garlic, nuts, seeds
Potassium: Kelp, dulse, carrot juice, whole grains, beans, legumes, bananas
Selenium: Seaweed, whole grains, beans, legumes, garlic, mushrooms
Silicon: Seaweed, whole grains, bib lettuce, parsnips, dandelion greens, strawberries, celery, cucumbers, apricots, carrots
Sodium: Seaweed, celery, unrefined sea salt
Sulfur: Seaweed, cabbages, beans, legumes, onions, garlic, nettles, soybeans
Vanadium: Seaweed, whole grains, vegetable oils, dill, radishes, green beans
Zinc: Seaweed, legumes, beans, seeds, mushrooms, nettles, soybeans,whole grains (especially the germ and bran of the grain), nuts, tofu, leafy vegetables (lettuce, spinach, and cabbage), and root vegetables (onions, potatoes, carrots, celery, and radishes)
So my mission to to educate and share with you my vegetarian and plant based nutrition as I move through the next several months. Recipes, product favorites, and more!
Here is my new favorite meal. Baked sweet potato with wild rice and brown rice, organic black beans, diced tomato, and fresh cilantro. Seriously amazing!!!
Some of my other recent favorites are:
Stay tuned for more delicious plant based nutrition tips and recipes