The Vegan Society, U.K.-- Guide for Vegan Prisoners, 2018
Download original document:
This text is machine-read, and may contain errors. Check the original document to verify accuracy.
Nutritional advice Nutrients that deserve special attention Well-planned vegan diets can provide all the nutrients that our bodies need. If you’re catering for people who exclude animal products from their diets, there are several nutritional considerations that need to be taken into account, including the roles of fortified foods and supplementation. It’s important to provide a daily diet that contains good sources of iron, such as lentils, chickpeas, beans, tofu, cashew nuts, ground linseed, pumpkin seeds, kale, raisins and fortified breakfast cereal. Iron-rich food should be combined with a source of vitamin C to optimise absorption (see ‘Fruit and vegetables’ in table above for examples). Getting the balance right It is recommended that everyone in the UK uses a vitamin D supplement during autumn and winter as a minimum. Vegans also need to ensure reliable intakes of vitamin B12, iodine and selenium. Using a specially designed supplement like The Vegan Society’s VEG 1 is a particularly good idea for vegans in prison. Although vitamin B12, iodine and selenium can be obtained from carefully selected foods, it may not be possible in a prison environment. The following table provides guidance about how to balance the different food groups based on the principles of the UK’s Eatwell Guide: FOOD GROUP SUGGESTED INTAKE COMMENTS Fruit and vegetables (fresh, tinned, frozen or dried), including orange varieties and leafy greens At least 5 x 80g portions per day (30g for dried fruit) In order to boost iron absorption, ensure meals contain a vitamin C source, such as pepper, broccoli, cabbage, oranges, pineapple or orange juice. Every day, offer a really rich source of carotenoids, such as sweet potato, carrots, spinach or apricots, and a good source of vitamin K, such as Brussels sprouts, cabbage, broccoli, spinach or spring greens Starchy foods - ideally higher fibre choices, such as oats, wholemeal bread and sweet potato Every meal Some breakfast cereals are not suitable for vegans because they are fortified with vitamin D3 from sheep’s wool. Wholemeal bread is a good source of zinc. Protein-rich foods, such as beans, chickpeas, lentils, tofu, soya mince and other soya products, Vegan Quorn, peanut butter, cashew nuts and pumpkin seeds Most meals Nuts and seeds, especially those rich in omega-3 fat, such as walnuts or ground linseed Daily e.g. six walnut halves (20g) or a tablespoon of ground linseed If you can buy linseed in bulk and mill small batches as needed, this might work out a lot cheaper than offering walnuts Calcium-rich foods, such as fortified foods and calcium-set tofu At least 2 portions daily n.b. 1 portion - 200ml fortified plant milk OR 200g fortified soya yoghurt OR 70g calcium-set tofu (uncooked weight) At least 3 litres of fortified plant milk should be available weekly to every vegan Tend to contain good amounts of iron and zinc too. Dry soya mince is an economical source of protein. Take a look at the table below for further information: NUTRIENT SUGGESTIONS Vitamin B12 Eat fortified foods (such as yeast extra, fortified plant alternatives to dairy, ready oats and dairy-free spread) at least twice a day providing a total of at least 3mcg (micrograms), use a daily supplement containing at least 10mcg, or use a weekly supplement containing at least 2000mcg Vitamin D Supplement during autumn and winter (all year if you do not regularly expose your skin to sunlight or you have darker skin). Vitamin D3 from lichen and vitamin D2 are vegan-friendly. Recommended dose is 10mcg per day. Iodine Arguably, a supplement is the best option. Recommended intake for adults is 140mcg per day. Selenium Eat a couple of Brazil nuts daily or supplement. Recommended daily intakes for adults are 60-75mcg. Ingredients to avoid Vegans don’t eat anything that comes from an animal. This includes: • • • • Meat, including chicken, fish or any kind of shellfish Milk from any animal, or products containing milk such as cheese, yoghurt, cream and mayonnaise Eggs, or products containing eggs Honey, gelatine or beeswax Here is a non-exhaustive list of common ingredients to avoid: Albumen Guanine Royal jelly Carmine or cochineal Keratin Shellac Casein Lactose Tallow Collagen Lanolin Whey Gelatine Propolis E901, E120, E441, E913, E904, E545