Allergies forcing me to go vegan, how does my diet look?
I always shied away from being completely vegan, but I have had some recent eczema outbreaks; I kept a food diary and have realized that dairy seems to be the trigger. So now I am going totally vegan and would love a critique of my diet to make sure I am getting good nutrition.
I read a great book by Leslie Beck, RD, which has a food exchange plan that is vegan. I had success with exchange-based plans in the past but always had to ration the carbs; this one being designed for vegans does include carbs but it will also make sure that I get enough protein, veggies and so on. I am trying the 1400-calorie plan she suggests, which includes:
3 servings protein
5 servings grains or starchy vegetables
3 servings fruit (you can trade one for an extra grain or starchy veg serving)
5 servings vegetables
3 servings fats or oils
She specifies what a serving is for the different foods in these groupings, and I made a list of the ones I eat and am planning my meals off of there. Here was my day today. I welcome comments on how I am doing...
Breakfast: Smoothie of rice milk (for the B12), coffee and a spoonful of protein powder (I can't have soy milk or nut milk, so I am using rice milk and having the hemp powder). I also had a homemade oatmeal muffin. This was a protein and a carb, and I traded one of my fruit servings for a carb serving to include the rice milk.
Snack: Cherries and a few pieces of sunflower seed granola (about 100 calories worth). This was a protein and a fruit serving.
Lunch: 2/3 cup of cooked grains from a mix (it had quinoa, barley and a few other ones) topped with a stir-fry of spinach and 1/3 cup chickpeas cooked with a spoonful of olive oil. This was two grain servings, a fat, a vegetable and a protein.
Snack: A cup of red pepper strips, a peach and 2 tbsp hemp seeds. This was a vegetable, a fruit and a fat.
Dinner: A cup of baby carrots, then a whole-wheat bagel with a measured serving of peanut butter. Peanut butter can be a fat or a protein depending on the serving size; this was two grain servings, a protein and a vegetable.
By my calculation, I still could have one more vegetable, but I did hit all the other targets. She has a little chart showing how to divide it up per meal, to keep your blood sugar even. I followed it perfectly except that I added in a mid-morning snack because I was hungry; I could have had two fruits in the afternoon otherwise.
I do feel satisfied with the food I ate today. My plan for tomorrow:
Breakfast: The smoothie again, and a toaster waffle with peanut butter (two starch, one protein)
Snack: I liked having the extra morning snack and will probably do it again. Cherries and two tbsp sunflower seeds (a fruit, a fat)
Lunch: Veggie burger with salad and baby carrots (two starch, one protein, two veg). If I get ketchup on the burger, I may count it as a fat serving.
Snack: A cup of apple slices, red peppers with hummus for dipping (a fruit, a vegetable, a fat). Hummus is another which can also count as a protein if you adjust the serving size, but I'll just have a little bit.
Dinner: We are probably having Indian. Rice, a bit of naaan and the one with the cauliflower and potato in the tomato sauce. (two starch, two vegetable)
How does this all look to you guys?