Question: “I’m a vegan. Are there any changes or issues I need to be concerned about when following the Pritikin Eating Plan?”
Answer: Only a few. That’s because vegans (people who do not eat any animal-derived foods, including dairy foods) on a high-fiber whole-food diet like the Pritikin Eating Plan are already taking many steps to ensure nutritional adequacy.
“A properly planned vegan diet can include all nutrients,” states Jeffrey Novick, MS, RD, Director of Nutrition at the Pritikin Longevity Center. “For people following a strict vegan diet, the nutrients of most concern are vitamin B-12, vitamin D, omega 3s, and DHA.” For a Pritikin-vegan eater, Jeff Novick and his team of registered dietitians at Pritikin recommend the following:
Vitamin B-12
Ensure adequate intake of B-12 by taking a supplement of 6 to 250mcg of B-12 each day.
Inadequate vitamin B-12 can raise homocysteine levels in the blood and lead to impaired cognitive function.
Vitamin D
Ensure adequate intake of vitamin D by spending a little time in the sun. If you’re living in sunny climes, chances are you’re getting enough vitamin D. All most people need is about 10 to 15 minutes of sun exposure two to three times weekly.
If you live farther north than Los Angeles or Atlanta (above 35 degrees latitude), or if you tend to stay indoors or lather up with sunscreen whenever you go outdoors, take a supplement with at least 1000 IU of vitamin D-2 daily.
Low levels of vitamin D have been linked with an increased risk of several cancers, including prostate, colo-rectal, breast, and pancreatic cancer. Inadequate D may also increase the risk of autoimmune diseases such as multiple sclerosis and rheumatoid arthritis.
Omega 3 and DHA (essential fatty acids)
Ensure adequate intake of omega-3 fatty acids by eating either 1 to 2 tablespoons of ground flaxseeds or 1 to 2 ounces of walnuts daily, as well as plenty of green leafy vegetables.
Ensure adequate intake of DHA by taking a vegan supplement containing at least 300mg of DHA per day. Good supplement choices of vegan DHA include Omega Zen (300mg of DHA in each capsule) and DEVA (200mg of DHA in each capsule).
Another brand, Neuromins, contains 100 to 200mg of DHA derived from algae, but the capsules containing the DHA are made from gelatin, so some vegans may choose not to use them.
Low levels of omega-3 and perhaps especially DHA have been linked to an increased risk of Alzheimer's disease and decline in cognitive function, and an increased risk of fatal cardiovascular-related events. Low levels may also be associated with increased inflammation in the body and an elevated risk of at least some types of cancer, such as prostate cancer. |
Printer Friendly Version 
