Vegan Nutrition

Whether you want to be 100% plant-based or you are just trying to eat less meat, I can guide you on how to create balanced, nutritionally-sound, plant-based meals you will enjoy.
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As a vegan are you tired of hearing?

“You’re vegan, I could NEVER do that!”

“That’s so restrictive” 

“So, you just eat vegetables?”

“Where do you get your protein from?”

“I just love cheese” 

“Cavemen ate meat”

“Yes, this restaurant has vegan options – there’s a salad!”

Everyone has an opinion on veganism but what you need is expert advice from a veteran vegan who is also a Registered Holistic Nutritionist. 

Choosing a plant-based diet is a very personal choice, so here are some personal things about me: 

  • I have been vegan for over 20 years
  • I love animals, especially my two dogs
  • I am a Kung Fu master – with a gold sash (higher than black belt)
  • I love chocolate!

HOW WE CAN HELP

Vegan Nutrition Support in Toronto and the GTA

Benefits of a  Plant-Based Diet

  • Rich in antioxidants, phytochemicals and polyphenols which are important for lowering inflammation and preventing disease
  • High in fiber which is excellent for gut health
  • Reduces your carbon-footprint and overall impact on the environment
  • Has been shown to reduce cholesterol levels, blood pressure and improve insulin sensitivity
  • Whole food and mostly plant-based diets have been shown to improve longevity

What are Blue Zones?  

Researcher Dan Buettner coined the term “Blue Zones” to describe the geographic regions with high rates of not only mortality but longevity. Longevity means not only a long life, but a healthy life with lower rates of chronic disease. These regions include Okinawa, Japan, Sardina, Italy and Nicoya, Costa Rica. One common theme among these regions was a simple lifestyle, lots of gentle physical activity (e.g. walking) and a 90-95% whole food, plant-based diet.

Here’s How We Can Help! 

Here’s what you get from a vegan nutrition session: 

  • Guidance on how to create balanced plant-based meals. 
  • Explanation of where your macro-nutrients are found, especially plant-based proteins
  • A summary of nutritional recommendations based on your specific needs. 
  • A list of plant-based whole foods to substitute meat, eggs and dairy, so you don’t need to rely only on vegan packaged foods.  We show you how to be self-sufficient!
  • Meal ideas and recipes and recipe links (so many recipes!) 
  • Favorite vegan products, stores, and restaurants (if you’re local) 
  • Nutritional supplements for vegans 

Ready to Get Started?

Click to book your vegan nutrition session. 

Have questions? Arrange for a No-cost 10-minute Discovery Call and speak directly with Eileen to learn more.

BOOK A FREE CONSULT

Your Questions Answered

1Vegan vs. Flexitarian?
There is no such thing as the vegan police. Although being 100% plant-based has worked well for me, I understand it is not for everyone. I’m not here to tell you to be vegan, but rather guide those who want to make this choice, on how to be a healthy vegan. For some, being a flexitarian works better. Others may just want to incorporate a few plant-based meals a week. I can guide you nutritionally wherever you fall on the plant-based spectrum.
2Is it possible to eat healthy as a vegan? Am I getting all of my nutrients?
Yes, you can get most of your nutrients from plant-based whole foods alone if you eat a well-balanced diet. Two nutrients that are difficult to get are vitamin B12 and vitamin D, but we discuss supplementation during our nutrition session.
3 I am an athlete. Can I grow muscle and excel as a vegan athlete?
Yes, there are many successful vegan athletes such as Serena and Venus Williams, Arnold Schwarzenegger, and Carl Lewis. Plant based protein is easy to digest and absorb.
4As a vegan, is soy my only option for protein? I don’t like tofu.
I don’t eat tofu as a vegan, as I find soy difficult to digest. Instead, I get my protein from a variety of beans, legumes, pulses, nuts, seeds, whole grains, vegetables, and fruits. It’s important for any diet (plant-based or otherwise) to have variety in order to ensure you are getting a full range of nutrients.
5As a vegan, do I just eat vegan versions of animal products like veggie burgers?
I didn’t become a vegan just to eat vegan versions of meat and cheese. While some of these packaged vegan foods can be convenient in a pinch, many of them do not contain a lot of nutrients. Our focus is on whole foods that are naturally vegan. Of course, we do have recipes such as cashew cheeses and black bean burgers.
6What do I do if I crave meat and cheese?
First, remember that the choice is yours if you want to be 100% plant based. However, if you’re craving things like meat and cheese, it may not be those foods you want. Instead your body may want:
  • Protein
  • Fat
  • Salt and other minerals
  • Umami – a flavor that means savory and richness
In your nutrition session we can go through what you’re craving and try to figure out what you are missing in terms of nutrition or flavour.
7I don’t want to cook ALL the time, what do I do when I go out?
I am a gluten-free vegan and believe it or not, I can still eat out at a restaurant. If you live in the Vaughan, or Greater Toronto Area, I can suggest restaurants. There are so many vegan restaurants now and most restaurants now have vegan options (more than just salad). Every now and then, I don’t feel like cooking a full meal but instead of take-out, I choose one of my go-to quick recipes. I found I prefer it to take out.
8I am not vegan, but my teen/child has decided to become vegan, can you help them?
Yes, we have lots of young clients and we are happy to guide them nutritionally if they choose to be vegan. Many of our recipes are kid friendly.