if you're a vegan you don't have to create a to-do-list when it comes to food but you just need to check that you'll get everything. magnesium, sodium, calcium, potassium, iron, zinc, copper, selenium, arsenic, manganese, cobalt, enough water, all the vitamins, (including the b's and k which are hard to get as a vegan...try champignons for k and algas for the bs), omega 3, roughage, carb and protein. just try to eat some fruits, spinach and little bit tofu as the week goes by. it should help you to get calcium, proteins and the right vitamins which are hard to get as a vegan.
it's said that one should eat five different fruits or vegetables everyday. if you want to make sure you get everything there are even tablets which are directly produced by "the vegan society". they even have some rasta reggae singers on their site to promote their organisation. i know that tablets are the last thing you want to take as an ital vegetarian but their not your typical mix of chemicals. they're called veg1.
let me ask you (all) something about salt, please. it's obvious that salty food isn't ital but that doesn't mean that you have to be a frutarian. i try to avoid as many convinience products as possible but i know that some ital rastas do eat bread and things which are made of salt to a certain extent. (i mean even most plant drinks have that small amount of salt if you buy it in a shop)
what do you think of that? can't food which is made of less than let's say 1% of salt called ital? (almond/ soy/ oat/ rice/ millet drinks, certain sauces, certain breads...). it's hard for me to check all kind of recipes, buy all the stuff and cook everyday while i have to work (not married yet...).
try to stay ital. that there are some people who refer to the stuff in our supermarkets when they want to tell somebody how great life in europe is and how gradeful we have to be for it is a complete joke to me. try to get rid of that garbage.
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