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  • Day 15: A Power-packed Plate
  • Daily Nugget: “Good habits, once established, are just as hard to break as are bad habits” – Robert Puller

    How’s the weekly shopping habit coming along? This week, add these to your list:

    • Earth Balance Natural Spread (i.e. vegan butter)
    • Egg Replacer
    • Flax meal
    • Unsweetened Apple Sauce
    • Firm Tofu
    • Veggies – anything you’d normally add to an omelet

    And while you’re there, let’s take a minute to 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. The website offers loads and tons and heaps of useful information and tips.

    One of those great tips 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, vegetables); calcium (greens, beans, fortified breakfast cereal, soy milk, calcium-set tofu); protein (legumes, grains, vegetables); iron (lentils, beans, spinach, tofu, molasses, raisins, fortified cereal); and omega-3s (ground flaxseeds, walnuts, cauliflower, soybeans, tofu, Brussel sprouts).

    We could give you exact portion sizes, and we thought about it, but that makes mealtimes more of a job than an adventure. Remember to keep your plate full of these four food groups and you should have no problem getting all your vitamins and minerals. Please note that PCRM does still recommend a B12 supplement, especially for new vegans.