Vegan Savvy is a simple, flexible and nutritionally approved way to make it easier to stick to a plant-based diet without compromising on your health.
“Vegan” doesn’t necessarily mean “healthy” and it’s easy to fall down a rabbit hole of vegan fast food and beans on toast, which could mean you don’t get enough essential nutrients like iodine, omega-3 fatty acids, vitamin B12, iron and calcium.
Lack of key nutrients may lead to unwanted symptoms of feeling sluggish or low in energy, looking pale and suffering mood swings.
Vegan Savvy was released on 10th December 2020. Not just for vegans – it’s helpful to anyone wanting to eat more plant-based foods.
“As veganism goes mainstream, there is a growing hunger for evidence-based information about vegan diets.
Dietitian Azmina offers a wealth of practical tips based on both her professional expertise and personal experience of supporting her daughter’s vegan journey. If you’re enjoying a vegan diet, this book [Vegan Savvy] could help you to ensure that your nutrition is on track.“
“Vegan Savvy is a practical companion for anyone choosing to follow a vegan diet. It’s like having your own experienced and knowledgeable dietitian on hand to give you reliable advice, so you can optimise your nutritional intake every day. If only there was a book like this for all dietary patterns.“
This evidence-based guide offers accessible, visual and practical ways to ensure you are getting enough of the key nutrients without having to swallow handfuls of supplements.
The VVPC Plate
Azmina’s VVPC plate has room for all types of food, and is the foundation of planning any meal, whether it’s the occasional desk lunch, family dinner, or dining out at your favourite restaurant.
Whenever you eat lunch or dinner, imagine your plate split into four quarters. Fill two of these quarters with veggies such as stir-fried vegetables or salad (or a piece of fruit eaten after your meal), one with carbs (such as sweet potatoes in their skins) and one with protein (such as mixed bean chilli). Whenever you sit down to a meal, visualise this image, or just think of the letters VVPC.
You could download the image and pin it to your fridge!
What counts as a portion of fruit and vegetables?
The World Health Organization (WHO) recommends that we should eat at least 400g fruit and vegetables a day. This equates to at least five 80– 100g portions. Conveniently, most whole fruits are around this weight; an apple, a pear and an orange are 80–100g. Bear in mind there are two magic words in this recommendation that are often forgotten: ‘at least’.
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Azmina has been interviewed on online news channels about Vegan Diets, she offers expert media quotes to the press and she also works with brands to provide nutritional expertise and guidance on plant-based product development.