Nutritional guidance for veganism

Asked March 28, 2017, 12:37 PM EDT

My family would appreciate nutritional guidance for veganism.
(1)(a) general guidance for adults (male and female) and
(b) also specifically for pre-natal and lactating women and
(c) also and weaning infants.
(2) We are aware that nutritional supplementation will be required: what supplementation is recommended and in what quantity per day?
(3) We have read conflicting information that "vegan" supplements (specifically, Vitamin D, and DHA/EPA omegas) - it seems they are marketed as "vegan" but are constituted from animal sources - while we understand that true veganism may be an impossibility, and are willing to supplement with these, we would like to know if there are truly "vegan" sources for all the supplements?
(4) What is the best way to avoid high cholesterol through veganism: one of us has developed high cholesterol despite a long-term practice of veganism.
(5) Finally, we have completed higher education, and feel competent to request references to textbooks used at CSU's introductory classes to nutrition for further technical self-instruction, or a reference to any free or low-cost online classes or resources CSU offers in nutrition.
Thank you.

Mesa County Colorado human nutrition

1 Response

You have requested a lot of information. Since there is limited space here for me to answer you, I am going to provide you with links to other resources that may be helpful to you.
1a General guidance for adults
http://www.eatright.org/resource/food/nutrition/vegetarian-and-special-diets/food-sources-of-importa...
https://www.choosemyplate.gov/tips-vegetarians
https://www.choosemyplate.gov/ten-tips-healthy-eating-for-vegetarians
http://www.nationalacademies.org/hmd/~/media/Files/Activity%20Files/Nutrition/DRI-Tables/2_%20RDA%20...
http://www.chooseveg.com/foodplate
b) http://www.todaysdietitian.com/newarchives/tddec2007pg38.shtml
https://www.choosemyplate.gov/moms-pregnancy-breastfeeding
c) http://www.eatright.org/resource/food/nutrition/vegetarian-and-special-diets/feeding-vegetarian-and-...
http://www.eatright.org/resource/food/nutrition/dietary-guidelines-and-myplate/introducing-solid-foo...
2) I believe the need for nutritional supplementation is addressed in the above links.
3) There appears to be some sources of most nutrients that are vegan. For vitamin D, it can come from yeast (https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/). The three main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plant oils such as flaxseed, soybean, and canola oils. DHA and EPA are found in fish and other seafood. Algae (algal oil) is a vegan source of DHA and EPA. However, it provides mostly DHA. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/ The only vegan source of B12 is nutritional yeast.https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/
4) Besides the foods that we eat, genetics also plays a role in whether we develop high cholesterol or not. Eating heart healthy is still beneficial even if it doesn't resolve high cholesterol. The most effective ways of lowering cholesterol seems to be limiting saturated fat, trans fat, and refined carbohydrates (sugars, white flour, etc.).
5) Since I am not a faculty member at Colorado State University, I can't provide specific information to help you find a textbook or class in nutrition. I have looked through their catalog and feel that FSHN 150 Survey of Human Nutrition would probably be a good starting point for you. For more information, contact the Food Science and Human Nutrition department at CSU http://www.fshn.chhs.colostate.edu/faculty-staff/index.aspx.