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Do you need an app on your phone to hold you accountable? With technology advancing, having these tools available to you can only benefit you. Here are some newer and older apps that I recommend: 

MyFitnessPal: This tracks fitness and nutrition goals. With a large food database, you can find almost anything!

Calorie Counter: This tracks fitness and nutrition as well as providing nutrition labels and inspirational tips. 

eaTipster: This was developed by dietitians and provides daily nutrition tips to your phone.

Sparkpeople food and fitness tracker: Another tracking app to assist in weight management.

Aegis Shield: this app lists banned ingredients in nutrition supplements according to sports programs. 

UPcoffee: This app shows how your caffeine intake may be affecting your sleep.

Pocket Dietitian: Provides meal planning and other tips for people with kidney disease, high blood pressure, heart disease, and diabetes.

Sparkrecipes: This app provides healthy, quick recipes for anytime and any occasion.

I just recently watched a lecture about the Vegan diet presented by Brenda Davis, RD. According to a poll, about 2.5% of Americans are vegan, with it becoming more popular in young adults. What exactly is vegan? 

A vegan diet is a eating pattern that eliminates ALL animal products, including meat, poultry, fish, eggs, dairy, and sometimes honey. 

So are there any benefits to such a restrictive diet?

According to multiple studies, vegans are less likely to be overweight and develop chronic diseases, including heart disease, hypertension, diabetes, and cancer. 

However, there is much care that needs to be put into planning a vegan diet as many nutrients may be lacking. These include: 

Protein

Iron

Calcium

Vitamin D

Vitamin B12

Omega-3 Fatty Acids 

First, let's look at Protein. 

In reality, if you are eating a variety of whole, non-processed foods and eating an adequate amount of calories, you can easily get enough protein in your diet as a vegan. Ms. Davis even mentioned a few body builders that are vegans that don't believe in protein supplements either. AKA it is possible!

What are some vegan foods highest in protein content?

Veggie "meats": Tofu and soy products contribute to the excellent source of protein of these "meats". Anywhere from 55 to 85% of the calories are from protein!

Non-starchy vegetables: These can provide anywhere from 2- to 40% of the calories from protein, making this another great source. 

Legumes: As a vegan, you should LOVE YOUR LEGUMES. Not only do they consist of 20 to 40% of calories as protein, but they provide other nutrients as well. 

Iron

According to Ms. Davis, vegans and non-vegetarians are equally at risk for iron deficiency. However, we have to remember that you will be at greater risk as a vegan if you are eating foods that are processed and low in nutrients. Here are some food sources highest in iron:

Legumes (soybeans, tofu, lentils, beans, chickpeas) 

Whole grains (quinoa, iron-fortified foods) 

Seeds and nuts 

Vegetables (mushrooms, peas, string beans) 

Fruits (prune juice, dried fruits) 

Vitamin D

Since the most bioavailable Vitamin D comes from non-food sources, vegans are at risk of being deficient. The two best ways to ensure you are getting enough Vitamin D is through sunlight and a supplement. Fortified non-dairy milks, orange juices, and cereals will have some Vitamin D.

Vitamin B12

This is the one vitamin that I think people often forget about when switching over to a vegan diet. Vegetarians and vegans have significantly lower intakes of this vitamin because it is found naturally only in animal products. There are many risks associated with vitamin B12 deficiency, hence, it is not a vitamin to forget about! 

The best way to make sure you are getting enough Vitamin B12 is to take a supplement and consume Vitamin B12- fortified foods. Two fortified food sources highest in B12 include meat analogs and cereals. 

Omega-3 fatty acids

Rely on mainly monounsaturated fats, such as nuts, olives, and avocados. Also, it is recommended to take an Omega-3 EPA/DHA supplement. 

So what do I do if I want to be vegan?

Natural, organic, grass-fed…. What do these mean? Below is a definition of each of these claims in order to help make your decision easier.

Meat and Poultry

"Natural": no additives or preservatives were introduced after the meat or poultry was processed, but does not tell how animals were raised.

“Naturally-raised”: no antibiotics, growth hormones or animal by-products were given.

"Grass-fed meats": animals are fed only mother’s milk, fresh grass, and cut hay.

"Free-range": used for poultry, meaning they have access to the outdoors, but no limit on what they eat or are given.

"USDA-Certified Organic": animals had freedom and were not given antibiotics or growth hormones, but can be raised on grain or corn versus grass-fed meats, which are just raised on milk and grass. 

Fish

"Farm-raised": fish were raised in a controlled environment where the farmers know what the fish ate and were given

"Wild-caught": unknown what the fish consumed or ingested

Eggs

"Organic": fed organic, vegetarian diet that is free of antibiotics and pesticides

"Free-range": the chickens had outdoor access, but there is no restriction on what they are fed

"Natural": no meaning of this claim