“When there is a balance, things are more sustainable. Just because it’s vegan, doesn’t mean it’s super healthy.”
— Carol, Registered Vegan Weight loss Dietitian
Carol is a return guest from July 2021. She is a Registered Vegan Weight Loss Dietitian who empowers women to learn more flexible plant-based eating habits, in hopes of achieving sustainable weight loss.
Supplements – which ones should a vegan or plant-based momma take if she’s already getting the nutrients from food?
“I definitely suggest that someone gets lab values to see where they are before taking supplements – because it is important to see what you actually need versus taking random supplements. Of course, I always recommend you vegans/plant-based individuals to take B12 since this one is more difficult to achieve through dietary consumption. Usually you only can find B12 in fortified foods like fortified cereals, nutritional yeast, and some of the plant-based milks. I also recommend vitamin D, whether someone is vegan or non-vegan. Finally, it’s important to check iron levels – that will determine if a supplement is needed for iron as well. I usually recommend vegans/plant-based people to check their levels three months after the initial check and then again in six months and on a yearly basis thereafter. A few other supplements to consider are OMEGA 3’s and Calcium. I also strongly recommend people to use iodized salt.”
You have this tagline, “hey vegan babe…” what made you hone in on that particular phrase as your coined term(s)?
“If you are eating a certain way, you will feel a certain way. If you are eating healthy, enjoying your favorite foods, and moving your body, you should feel like a vegan babe. Everything should be able to fit into this lifestyle. I feel like a vegan babe and want all my clients to feel like a vegan babe also.”
As a new mom, again, and breastfeeding, what should I be looking to grab as a snack (or meal) if I’m trying to stay healthy and lose weight?
“When it comes to meals, I would recommend you always have protein options (think 20 grams of tofu, tempeh, lentils, etc.), always have at least one of those and then don’t forget your carb – specifically one with fiber to keep you satisfied for longer, and then of course veggies. If you’re just starting, don’t forget to have at least half of your plate filled with vegetables. You want to have a fat source as well, you don’t have to have a fat source but it makes a meal taste that much better. Fats might look like, adding seeds, pesto sauce, nuts, olives, guacamole, hummus, etc.”
Question from the audience: “I’m a vegan but I’m often bloated. Is it possible I’m eating too much of one type of food?”
“Maybe – it’s super common to feel bloated in the beginning. I would recommend you take a look at your portion sizes and write down what you’re eating for a few days. It’s important to recognize how much you’re eating. Another area to think about is beans. How many beans are you consuming on a daily basis? While beans do have protein, I would suggest them more as a carb source that you would pair with a protein and vegetables. Also be careful of ultra-processed foods, carbonated beverages (i.e. waters and sodas) and sugar alcohols in the foods you buy. “
Supplements – which ones should a vegan or plant-based momma take if she’s already getting the nutrients from food?
“I definitely suggest that someone gets lab values to see where they are before taking supplements – because it is important to see what you actually need versus taking random supplements. Of course, I always recommend you vegans/plant-based individuals to take B12 since this one is more difficult to achieve through dietary consumption. Usually you only can find B12 in fortified foods like fortified cereals, nutritional yeast, and some of the plant-based milks. I also recommend vitamin D, whether someone is vegan or non-vegan. Finally, it’s important to check iron levels – that will determine if a supplement is needed for iron as well. I usually recommend vegans/plant-based people to check their levels three months after the initial check and then again in six months and on a yearly basis thereafter. A few other supplements to consider are OMEGA 3’s and Calcium. I also strongly recommend people to use iodized salt.”