Best vegan Iron sources & how to reduce food waste.
In my Q/A series this week I had a chat with Vegan Dietitian Rebecca Phillips.
A vegan diet offers numerous health benefits, avoids harm to animals, and is beneficial for the environment.
However, while a vegan diet can provide all the nutrition needed to be healthy, it’s important that it is properly planned.
As a vegan Dietitian, Rebecca enjoy helping people of all ages achieve their nutrition goals and learn how to meet their nutritional needs with a vegan diet.
She is an Accredited Practising Dietitian (APD) with over 20 years experience in a range of clinical areas. These include
Paediatrics to geriatrics,
Pregnancy and infant nutrition
Conditions such as heart disease
Additionally, She has personally eaten a vegan diet for 15 years.
Through her business Botanic Nutrition she provide telehealth Dietitian services across Australia, with Medicare and Private Health Insurance rebates available.
Whether someone is new to vegan eating or is a long term vegan, Rebecca provide a client centred, evidence-based approach to assist people to achieve good nutrition.
Q1 : Vegan Iron Sources & Vitamin C
Iron is an important nutrient involved in transporting oxygen around the body, fighting infections, and children’s growth and development.
Iron deficiency is one of the most common nutrient deficiencies around the world.
With the right choices, a vegan diet can provide enough iron to meet requirements. Vegan foods which are good sources of iron include
Whole grains (eg quinoa)
Nuts and seeds
Dark green leafy vegetables
Dried fruits (eg. figs).
Including a source of vitamin C with iron rich foods is important as it makes a big difference to iron absorption.
The amount of iron absorbed is up to 6 times greater when 50mg of vitamin C is added to a meal.
This amount of vitamin C is easy to achieve, for instance: ½ cup of broccoli, 1 orange or mango, or ½ cup strawberries.
Q2: How we can reduce food waste and save / store food.–
Food waste is a big issue in Australia. We waste around 7.3 million tonnes of food each year (about 300kg per person)
Which amounts to more than 5% of our greenhouse gas emissions.
There are some things we can do to improve this:
- Buy food that you intend to eat.
- Consider when you will eat the food (will you be able to eat it before it expires? Do you have a particular meal in mind?)
- Avoid buying excess food that won’t be eaten.
- Store leftovers in the fridge or freezer and be sure to use them. It may turn into a work lunch, or form the base of another meal.
- Plan ahead. This helps to make sure food is eaten before it expires, and that you have the ingredients you need.
- Check food use by dates regularly, and store food with the shortest expiry dates at the front to use first and the longest dates at the back.
Trying some simple strategies can add up to a lot less wasted food.
Q3 : Your thought about healthy weight loss.
Our bodies come in many different shapes and sizes, and are influenced by many different factors.
Weight is one aspect that impacts on health but is certainly not the only measure.
If someone’s weight is affecting their health, then taking steps to improve this can lead to a positive outcome.
Where someone’s health would benefit from reducing weight, it is important to consider all aspects of their situation.
This includes their health status, nutrition, and fitness, and not just the number on the scales.
When weight loss is healthy, it should result from a person wanting to lose weight for an appropriate reason and achieving that in a healthy way.
Rapid excessive weight loss, nutritionally deficient diets, and over exercising are not good examples of how to improve health through weight loss.
Appropriately planned eating patterns and nutrition goals, combined with suitable exercise, and consideration of overall health needs,
can result in sustainable healthy weight loss and long term health benefits.
How people can contact you.
Social media: Instagram (@botanicnutrition)