eat Vegan and

Thrive
a guide to nutrients on the plant-based diet

Maya Novak
Health and Lifestyle Coach
Welcome to the Eat Vegan and Thrive
There are two sorts of questions I normally get about veganism. First there’s the very common:
“So what do you eat, then?” Judging by the feedback, the cookbook 88 Kitchen Tales I wrote
with my husband Jerry a few years ago manages to answer that one very well. As for the
second sort, most people seem to be worried about getting enough nutrients with vegan
food.

I’ve seen and experienced the benefits of this diet many times
over the past few years. And that’s precisely why I love getting
this kind of questions. Not only because it means more and
more people are interested in going vegan, but because I’m
interested in those things as well - how the food we eat
contributes to better health, energy and overall wellbeing.
And because this way, I can pass my knowledge forward.

Let me start by saying that nutrients definitely aren’t a

problem on a vegan diet - as the following pages should
show you. I’ve touched on the five that pop up most often
in the questions. If you want to know more, be sure to keep
in touch! If you downloaded this through one of my links,
you should be on my email list, so you’ll be getting more
useful info from me delivered to your inbox (if you got this
e-book anywhere else, you can always sign up for the mailing
list HERE - and know there’s stuff that I share with my email list
that you won’t find anywhere else). And my Facebook page is
always a good way to stay up to date, ask your questions and
talk them over with others. So until we see each other again,
may this e-book help you on your journey.
xx Maya

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 WHY GO
VEGAN IN THE
FIRST PLACE
I’m sure the most common answer here would be: “For the animals!” But there are far more reasons
for making the switch than just compassion to all living beings. Regardless of which reason means
the most to you, it’s good to know the three main areas of benefits of plant-based foods (or the
Three Pillars of Veganism, as I like to call them).

1. FOR THE ENVIRONMENT

Did you know a single meat meal takes up to 900l (that’s 240 gallons) of water to produce?

And that animal farming contributes about one fifth of the global greenhouse gas emissions? Mostly
methane, along with nitrous oxide, which are both a lot more harmful to the atmosphere than
carbon dioxide produced by burning fossil fuels. But even so, a lot of people believe caring for the
environment means conserving water when showering or commuting to work with a bike or bus,
rather than putting another car on the road.

Agriculture accounts for most land used by and human activity and is the biggest cause of deforestation.
But more than half of all produce grown is intended for animal feed, leading to an absurd situation:
we currently grow enough plant-based food to feed 15 billion people. Twice the entire population
of the planet. Yet we feed it to animals which provide food for less than half the population, while
20.000 people starve to death every single day.

Veganism is by far the largest and easiest change that each and every one of us can make to help the
environment, the people around us, and our future generations.

Veganism is not about glorifying your own existing beliefs - it’s about doing what is right.

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2. FOR HEALTH

Being vegan isn’t just about the diet - it’s about the lifestyle.

You can be vegan for completely selfish reasons. There’s more and more research-based evidence
showing that whole, unprocessed or minimally processed plant foods are not only very suitable for
humans, they also prevent many of the common diseases we suffer from.

And can even cure others - cardio-vascular diseases and type 2 diabetes, for instance, the kind of
ailments that even many doctors simply accept as chronic and irreversible.

We’re bombarded with loads of dietary advice on a daily basis, so of course it’s the most convenient
to believe those that reaffirm our beliefs and habits. The plant-based diet borders on boring in this
regard - it gets nowhere near the media attention of the latest studies proving the positive effects
of chocolate, and doesn’t come in fancy packaging advertising its many benefits. Or it might be less
attractive because it doesn’t offer miracle cures, only simple, proven solutions.

But if you believe that solid, long-term success matters more than promises when it comes to health,
then veganism is a very obvious choice.

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3. FOR THE ANIMALS

It’s hard to accept that our choices cause others to suffer.

Any omnivorous friend can confirm this - even when justifying their decision by insisting everyone
should be free to make their own food choices, that eating meat is natural and that hunting is in our
genes, there’s normally a second part to their argument.

“Animals should be treated humanely.”

“Oh no, I only buy free-range.”
“Yes, there are some horrible farming practices, but thankfully it’s a lot better in our country!”
“But dairy doesn’t involve any killing or suffering…”

Do any of those sound familiar? I believe we can achieve a lot more with leading by example and
focusing on the positives, but however you look at it, eating animal products involves animal suffering.
True, suffering occurs in nature as well, but animals in nature remain animals.

When owned by humans, they are treated as objects that satisfy our own desires, and as sources
of profit - regardless of how many images of unspoiled green pastures, frolicking cows and old-
fashioned, idyllic farms we can fit in children’s’ picture books and food commercials.

The definition of ‘humane’ is to act with kindness, mercy and compassion. Killing in a manner that
causes less pain or stress is only humane to our own feelings and I believe the moral attitude we
should be striving towards is one where there is simply no killing, unless absolutely necessary.

Eating animals isn’t just impractical - it’s unsustainable.

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 5
OF THE BIGGEST
NUTRIENT
MISCONCEPTIONS
PROTEIN
Deciding where to start was pretty easy. Lack of protein is still the most common concern by far -
according to popular belief, it is impossible to get enough without eating meat, eggs and dairy. So
what about protein, then? Are you really at risk if you give up all animal products?

The amount of protein needed obviously varies from person to person, so if you’re a professional
athlete, you need more than someone with a sedentary lifestyle. A good rule of thumb is to multiply
your weight in kg by 0.8. This will work for most people, even with some exercise thrown in. Add
regular, strenuous physical activity, and you should multiply your weight by 1.2, while professional
athletes training multiple hours per day, 6 days per week, can go with up to 1.5g/kg. There are no
scientifically proven benefits of exceeding this (and a growing list of negative effects).

So going with the limit of 1.5g/kg, a 60 kilo (130lbs) person requires 90 grams of protein per day. Not
really that hard to achieve!

I know a lot of people still believe that animal products are essential for getting enough protein. But
that’s a myth that has been dispelled a long time ago.

What is important to understand, though, is that ESSENTIAL AMINO ACIDS

protein can’t help us much - it’s the amino acids
utilized by our body to make its own protein which
really matter.
There are 20 standard amino acids, but
only 9 that are classified as essential. These
are the ones we need to get from the food
we eat, because the body can not produce
them on its own. The 9 essential amino ac-
ids are:

• tryptophan
• threonine
• isoleucine
• leucine
• lysine
• methionine
• phenylalanin
• valine
• histidine

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And what is even more important to know is that amino acids are found in absolutely every kind of
unprocessed food. Even plants. Yep, even strawberries, blueberries, pears, lettuce, bananas, parsley,
peaches, rice etc. contain ALL the amino acids, in varying amounts.

The chart above shows the amino acid profile of cooked lentils, compared to chicken flesh. As you
can see, lentils beat chicken on almost all counts. Why almost all? Because of the methionine - lentils
have less of it than chicken. But is this good or bad?

METHIONINE is an essential amino acid, but a lot of people consume way more of it than necessary.
It is a sulphuric acid compound which has been linked to cancer. Cancer cells (bowel cancer, prostate
cancer, ovarian cancer...) literally feed on methionine.

Starving these cells, in the way that most people understand - by eating less food - is not a very
effective method. Less calories generally mean less methionine, but a better approach is to cut down
on foods that are high in this particular amino acid: eggs, dairy, meat and fish. Plant-based foods
actually contain very little methionine, as you can see on the next page.

Page 10
Being an essential amino acid, we still need to get methionine from food to cover our daily
requirements. How much do we need? The WHO recommends 10.4mg per kilo of bodyweight.

Example: a 2000 calories/day diet of plain rice would provide you with 0.9 grams of methionine. A
60kg person requires 0.6g per day. As you can see, there’s no risk of running low on this particular
amino acid, because whole plant foods provide more than enough of it. The one thing you’ll often
hear me say is this, though: to avoid nutritional deficiencies, you should provide your body with
enough energy by eating food that is high in both macro- and micronutrients. Whole plant foods
can provide everything you need, especially when grown organically or in your own garden.

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I mentioned the protein requirements at the beginning of this chapter. The chart above can help you
figure out how much you actually need.

USING THE CHART

Find your weight on the horizontal axis and check where it intersects one of the dashed lines of
protein intake to discover how many grams per day you should be aiming for.

My approach is based on getting about 10% of calories from protein, so you can also find what this
means for different caloric intakes. The horizontal lines are meant as a guide - if you consume 2000
calories per day and aim for 10% protein, this equals to 50 grams.

If your weight intersects the dashed line below the 2000 calory solid line, it means you’re getting
enough protein, or even more than you need. If your weight intersects the calories line above the
dashed line, you’re getting less.

If this worries you, you can either raise your caloric intake and stay with the same ratio of protein, or
stay with the same daily calories, but increase the percentage of calories from protein - to 15%, for
instance.

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TOP 5: foods containing the most protein, by food group

LEGUMES g P/100g GRAINS g P/100g

1 kidney beans* 25 1 rolled oats 15

2 lentils* 25 2 wild rice* 15
3 white beans* 23 3 whole-grain pasta* 15
4 chickpeas* 21 4 spelt 15
5 tempeh 19 5 quinoa 14
*dry weight

VEGGIES g P/100g FRUITS g P/100g

1 peas 5,2 1 dried apricots 3,4

2 kale 4,3 2 dates 2,5
3 parsley 3,0 3 passion fruit 2,2
4 spinach 2,9 4 apricots 1,5
5 potato 1,9 5 blackberries 1,4
*raw fruits and vegetables

NUTS AND SEEDS g P/100g

1 almonds 21
2 pistachio 20
3 sunflower seeds 20
4 flax seeds 20
5 sesame seeds 18

*I do not recommend consuming nuts and seeds in large amounts because of their inappropriate ratio of omega-3 to omega-6
fatty acids. Most nuts and seeds contain large amounts of omega-6 and very little omega-3 (flax seeds, chia seeds, hemp seeds and
walnuts being the more notable exceptions).

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CALCIUM
The human body can not produce its own calcium, so we need to get it with food. Most people
firmly believe that the best dietary source of calcium is milk, and that consuming dairy products
strengthens the bones. They don’t stop to consider how calcium got in the milk in the first place - by
the animal eating calcium-rich foods.

Green leafy vegetables are an extremely rich source of calcium and you can see a comparison in the
chart below. Notice that milk and dairy are nowhere near the top spots - neither by their calcium
content, nor by the absorption rate.

Did you know that our bodies absorb about 25% more calcium available in kale than in milk? And
you’re probably wondering just how much green leafy vegetables you need to eat to get to the 100
calories used as a reference in the chart. The denser sorts, such as dandelion, parsley or kale, contain
100 calories in about 200 to 250 grams. For the sorts with a higher water content (lettuce, silverbeet,
chard, spinach, bok choy), you can expect to get 100 calories from about 500 to 600 grams.

Here’s another interesting fact: 1 cup of milk contains

about as much calcium as 120 grams of dandelion
greens, or 2 tablespoons of dried basil.

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TOP 5: foods containing the most calcium, by food group

LEGUMES mg Ca/100g GRAINS mg Ca/100g

1 tofu** 683 1 teff* 180

2 white beans* 240 2 amaranth* 159
3 black beans* 123 3 oats* 54
4 tempeh 110 4 quinoa* 47
5 chickpeas* 57 5 bulgur* 35
*dry weight

**tofu prepared with calcium sulfate

VEGGIES mg Ca/100g FRUITS mg Ca/100g

1 lambsquarters 309 1 dried figs 162

2 turnip greens 190 2 medjool dates 64
3 dandelion greens 187 3 dried apricots 55
4 rocket / arugula 160 4 currants 55
5 kale 150 5 oranges 40
*raw fruits and vegetables

NUTS AND SEEDS mg Ca/100g

1 sesame seeds 975

2 chia seeds 631
3 flax seeds 334
4 almonds 264
5 brazil nuts 160

* I do not recommend consuming nuts and seeds in large amounts because of their inappropriate ratio of omega-3 to omega-6
fatty acids. Most nuts and seeds contain large amounts of omega-6 and very little omega-3 (flax seeds, chia seeds, hemp seeds and
walnuts being the more notable exceptions).

Page 16
IRON
Another mineral that vegans supposedly lack. True or not? Mention that you’re anaemic and you
will invariably hear you should eat more meat, fish, seafood, liver... But a look at the chart below will
show there’s much better sources than animal foods, which are actually located more towards the
bottom.

Plants are very rich in iron, especially green leafy vegetables. Parsley is an exceptional source, along
with spinach, silverbeet, dandelion greens...

But if you can’t eat so much greens, you can get plenty of iron from legumes, as well. Particularly
lentils. Did you know 500 grams of cooked lentils contains about 17mg of iron?

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There’s a catch to getting iron from legumes, though. Although they contain a lot of it, they also contain
inhibitors (phytic acid/phytates) which can prevent its absorption. But there’s some good news, too:
absorption enhancers can make a big difference.

IRON ABSORPTION ENHANCERS

The most potent iron absorption enhancer is Vitamin C. Currants, red and green peppers, oranges, lemons,
kiwifruit, grapefruit - they’re all loaded with it. If you are fighting anaemia, I suggest combining foods high in
Vitamin C with foods that are rich in iron to ensure better absorption.

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TOP 5: foods containing the most iron, by food group

LEGUMES mg Fe/100g GRAINS mg Fe/100g

1 soybeans* 15,7 1 teff* 7,6

2 white beans* 10,4 2 amaranth* 7,6
3 lentils* 6,5 3 oats* 4,7
4 black beans* 5,0 4 quinoa* 4,6
5 chickpeas* 4,3 5 spelt* 4,4
*dry weight

VEGGIES mg Fe/100g FRUITS mg Fe/100g

1 parsley 6,2 1 dried apricots 2,7

2 artichokes 3,4 2 fresh mulberries 1,9
3 dandelion 3,1 3 black currants 1,5
4 spinach 2,7 4 medjool dates 0,9
5 beetroot greens 2,6 5 raspberries 0,7
*raw fruits and vegetables

NUTS AND SEEDS mg Fe/100g

1 sesame seeds 14,6

2 pumpkin seeds 8,8
3 chia seeds 7,8
4 cashews 6,7
5 flax seeds 5,0
* I do not recommend consuming nuts and seeds in large amounts because of their inappropriate ratio of omega-3 to omega-6
fatty acids. Most nuts and seeds contain large amounts of omega-6 and very little omega-3 (flax seeds, chia seeds, hemp seeds and
walnuts being the more notable exceptions).

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ZINC
Zinc is needed for growth and development, for maintenance work in the body and for the immune
system. Men have higher daily requirements than women, just the opposite to iron. Women need
more iron because of the monthly blood loss with period. Men require more zinc because it is lost
with ejaculation.

Below, you can see a comparison of foods according to their zinc content - notice the top spot is
occupied by parsley once again. Yep - besides iron, parsley is rich in zinc, too. But you might feel it’s
impossible to eat so much parsley or leafy greens in general. Not a problem - check out the lentils.
To get 8mg of zinc, you’d need to eat 650g of cooked lentils - about 3 cups. This also provides about
22mg of iron and 59g of protein.

ZINC ABSORPTION ENHANCERS

The Allium family of vegetables (garlic, onion, shallots, leeks, and chives) were recently found to
have a “promoting influence[s] on the bioaccessibility of iron and zinc…”

Cooking or eating them raw with foods high in zinc enhances the absorption up to 50%.

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TOP 5: foods containing the most zinc, by food group

LEGUMES mg Zn/100g GRAINS mg Zn/100g

1 soybeans* 4,9 1 wild rice* 6

2 black, white beans* 3,7 2 teff* 3,6
3 lentils* 3,3 3 spelt* 3,3
4 peanuts 3,3 4 quinoa* 3,1
5 chickpeas* 2,8 5 buckwheat* 2,4
*dry weight

VEGGIES mg Zn/100g FRUITS mg Zn/100g

1 parsley 1,1 1 wild blueberries 0,7

2 shiitake mushrooms 1,0 2 avocado 0,6
3 alfalfa sprouts 0,9 3 dried figs 0,6
4 peas 0,8 4 blackberries 0,5
5 spinach 0,5 5 dried apricots 0,4
*raw fruits and vegetables

NUTS AND SEEDS mg Zn/100g

1 pumpkin seeds 10,3

2 sesame seeds 7,8
3 cashews 5,8
4 sunflower seeds 5,0
5 chia seeds 4,6
* I do not recommend consuming nuts and seeds in large amounts because of their inappropriate ratio of omega-3 to omega-6
fatty acids. Most nuts and seeds contain large amounts of omega-6 and very little omega-3 (flax seeds, chia seeds, hemp seeds and
walnuts being the more notable exceptions).

Page 23
VITAMIN B12
There are almost as many myths about B12 as there are about protein. Fact is, Vitamin B12 deficiencies occur
in omnivores and vegans alike. It’s not just vegans who suffer from this, although, statistically speaking, we
seem to be more at risk. The common belief is that animal foods are a good source, but most farmed animals
actually get their B12 from supplements, because they’re either raised indoors on grains, or are grazing on
soil that it too depleted to be a good source.

The basic things you should know about Vitamin B12: it is manufactured by bacteria living in the soil, and also
by bacteria in our intestinal tract. However, we mostly absorb B12 with the help of a glycoprotein called the
intrinsic factor, which is produced in the stomach - the intestinal B12 is generally insufficient for our needs.

The recommended daily amount is between 3 and 6µg - that’s micrograms, so it doesn’t really seem much,
right? But apart from 1 to 2µg processed with the intrinsic factor, the bioavailability of all B12 ingested is
actually only a few percent. If the intrinsic factor is not doing its job properly (there are many possible causes
of this, from alcohol abuse and bacterial infections, to diabetes, chronic bowel inflammation and side-effects
of pharmaceuticals), it takes a relatively high daily dose to ensure your needs are met. Up to 1000µg per day,
although you shouldn’t worry about overdosing. B12 is a water-soluble vitamin, so the excess is just washed
out of the body with urine.

B12 plays an importaint part in the formation of red blood cells, the replication of our DNA and the development
and maintenance of the nervous system. This makes B12 deficiency so much more dangerous, as it can lead
to irreparable nerve damage, blindnes, early-onset Alzheimer’s and a variety of other nasty symptoms.

The good news is, the body does store a supply of B12 in the liver, which makes it possible to spot and treat
dropping levels before the symptoms turn from lack of energy and chills into anything more serious.

B12 IN FIGURES

3-6µg The recommended daily B12 amount for adults

2-5mg The average amount of B12 stored in the liver
3 years or more How long the above stores can last before any symptoms of deficiency appear.
15% The percentage of population believed to be suffering from at least mild B12 deficiency
90% The percentage of B12 supplements produced worldwide that is intended for farmed
animals

Page 25
Should vegans supplement, then? I would recommend everyone, regardless of their diet, test their vitamin
B12 levels at least every two years. Serum B12 levels alone may not be a good indicator, so it’s a good idea to
test for MMA (methylmalonic acid) – elevated levels can be an indicator of B12 deficiency.

If you are concerned, have borderline deficiency or find your levels are dropping, there’s plenty of vegan
sources of B12. A lot of plant milks and other products come fortified with it, some brands of nutritional yeast
contain it, but your best bet is definitely supplementation. Look for the methylcobalamine form in sublingual
pills or sprays. B12 injections are also an option, but taking it orally works well enough, if you don’t have any
underlying medical conditions inhibiting the production and activity of the intrinsic factor.

Most importantly, do not feel apprehensive about supplementing, even if

you’re following a completely organic, whole-food plant-based diet.
Remember that even the B12 in animal foods mostly comes from
supplements. It’s just that the world we live is a much cleaner and
more sterile place than it used to be, which makes getting
bacterially-produced vitamins harder.

The consequences of a B12 deficiency left

untreated can be life-altering, so this is one
area where you absolutely want to play it safe!

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Who is Maya Novak?
Maya Novak is a passionate Health and Lifestyle Coach and Broken Ankle Recovery Specialist who
currently resides in Wanaka, New Zealand. Born and raised in Slovenia, her passion for helping people
began early on and it has stayed with her ever since.

Maya is also a writer and has authored several wellness books,

including a cookbook entitled “88 Kitchen Tales” and 12 Day
Health Reboot Formula, an online program. Additionally, she
received extensive training from the Wellness Forum Institute
for Health Studies. While Maya’s primary specialities lie in
plant-based nutrition and positive recovery from injuries, she
prefers not to limit herself and serves clients from all walks of
life.

Immersed in the fitness world for nearly two decades and

counting, Maya now provides a multitude of services that
focus on leading a healthy and equally as fulfilling life. Her
training and expertise are what make her knowledgeable, but
her unwavering enthusiasm and drive is what empowers other
women to take full charge of their lives.

To find out more about Maya and her life-altering, health-

conscious services, check these two options below and start
your health journey.

Page 27
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