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  • Day 8: A Power-packed Plate
  • Daily Nugget: “Good habits, once established, are just as hard to break as are bad habits” – Robert Puller

    Power Plate graphic courtesy of PCRM

    You’ve made it through your first week being vegan! How’s it going? Are you feeling at one with the trees yet? Do you want to hug every animal you see? Are you popping out of bed after less sleep with more energy, ready to take on the world? Or are you feeling a little off kilter, sluggish, or fatigued?

    If the latter, it may be your body detoxing, but let’s take this opportunity to make sure you’re getting a good balance of energy-sustaining foods. As you plan your meals, think about creating your own version of PCRM’s Power Plate. Not familiar with PCRM? It’s time to be! PCRM is the Physician’s Committee for Responsible Medicine. Their website offers loads and tons and heaps of useful tips.

    One of those handy resources is the Power Plate, which encourages you to fill every plate with four key components: colorful vegetables, fruit, legumes and whole grains. By following this method, you’ll be getting fiber (beans, peas, fresh fruit, whole grains, and vegetables); calcium (greens, beans, and fortified breakfast cereal, soy milk, calcium-set tofu, and fortified orange juice); protein (legumes, nuts, seeds, grains, and vegetables); iron (lentils, beans, spinach, tofu, molasses, raisins, and fortified cereal); and omega-3s (ground flaxseeds, walnuts, chia seeds).

    We could give you exact portion sizes, but that makes mealtimes more of a job than an adventure. Remember to keep your plate full of these four groups, vary it up, and you should have no problem getting the nutrients you need. But do note that PCRM does still recommend a B12 supplement, especially for new vegans.