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4 Friday, March 22, 2024brooklintowncrier.com An increasing number of people are following a vegan lifestyle for ethical, environmental, or health reasons. According to madeinca.ca, in 2020, 4.6% (approx. 1.8 million) of Canadians identified as vegan and 7.6% (approx. 2.9 million) as vegetarian. The age group that is adopting this lifestyle at the fastest rate is 18 to 29, which means that you may know someone who is now vegan or vegetarian. And, this person may be wondering if it is safe. (Editor's note: The site's statistics come from https://www. statista.com/statistics/817435/ specialty-diets-in-canada/ The answer is yes, it is safe, but careful planning is required to ensure a healthy vegan diet because, as with any diet, there is a risk of nutritional deficiencies. However, many who consume meat can also have such deficiencies. There are different varieties of the vegan diet. Here are three of the most common: Whole-food vegan diet. This is based on a variety of whole plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. Raw food vegan diet. It is based on raw fruits, vegetables, nuts, seeds, or plant foods cooked at temperatures below 118°F (48°C). Junk food vegan diet. This diet relies heavily on mock meats and cheeses, fries, vegan desserts, and other heavily processed vegan foods. Vegans avoid eating any animal foods as well as any foods containing ingredients that come from animals. These include: Meat and poultry Fish and seafood Dairy Eggs Bee products Animal-based ingredients Foods to eat: Tofu, tempeh, and seitan. They provide versatile protein-rich alternatives to meat, fish, poultry, and eggs in many recipes. Legumes. Foods such as beans, lentils, and peas are excellent sources of nutrients. Nuts and nut butter. Unblanched and unroasted varieties are good sources of iron, fibre, magnesium, zinc, selenium, and vitamin E sources. Seeds like hemp, chia, and flaxseeds contain a good amount of protein and beneficial omega-3 fatty acids Calcium-fortified plant milk and yogurt. These help vegans achieve their recommended dietary calcium intake. Nutritional yeast fortified with B12. This is an easy way to increase the protein content of vegan dishes and add an interesting cheesy flavour. Whole grains are a great source of complex carbs, fibre, iron, B vitamins, and minerals. Sprouted and fermented plant foods. Ezekiel bread, tempeh, miso, natto, sauerkraut, pickles, kimchi, and kombucha often contain probiotics and vitamin K2. Fruits and vegetables are excellent foods for increasing your nutrient intake. Leafy greens such as bok choy, spinach, kale, watercress, and mustard greens are particularly high in iron and calcium. It is important for everyone, not just vegans, to follow a well-planned diet that limits processed foods and includes nutrient-rich options. However, some vegans may need assistance in consuming sufficient amounts of these nutrient-rich or fortified foods to meet their daily requirements. In such cases, taking supplements can be beneficial. It is recommended to consult a doctor who can conduct yearly blood work to check nutrient levels before spending extra money on supplements. Sheree's Hack: A well planned vegan diet includes a wide variety of foods, which is key. Why Being Vegan Is Safe Plant-Based Eating by Sheree Nicholson Brooklin Optometric Centre, Visit us at Brooklin Optometric Centre, 5959 Anderson Street, Brooklin, ON For appointments and inquiries, call 905-655-6200 or visit brooklineyecare.ca New Season, New Styles Shield your eyes from the bright spring sun with our fashionable and protective sunglasses. From classic styles to trendy frames, whether prescription or non-prescription, find the perfect pair to complement your spring wardrobe!