Becoming Vegan

Brenda Davis and Vesanto Melina. Book Publishing Company, 282pp, pbk, £14-99.

Every so often a book comes along that you feel should be on every vegan's bookshelf (and probably every vegetarian's too). Becoming Vegan is one such book. Written by two Canadian dietitians, Becoming Vegan is a comprehensive and authoritative guide to vegan nutrition. If that sounds rather unappetising, the book is in fact very user-friendly, with just the right amount of detail for the health professional but not too much for the lay reader seeking guidelines for a healthy plant-based diet. All the macronutrients (protein, fat, carbohydrates) and micronutrients (vitamins and minerals) are covered, with chapters on phytochemicals (naturally occurring chemicals found only in plants which are currently the subject of much research for their potential health benefits) and perspectives on vegan health (with particular regard to heart disease, cancer, diabetes and osteoporosis). There are also chapters on vegan diets during pregnancy and lactation, infancy and childhood, and old age, with further chapters covering eating disorders, weight problems, nutrition for the vegan athlete, vegan diplomacy (how to cope with tricky situations outside the home), and an outline of the reasons for adopting a vegan diet. At the centre of Becoming Vegan, both metaphorically and physically, is the Vegan Food Guide, a daily plan for healthy eating based on the familiar food pyramid. Whole grains form the base of the pyramid (and the basis of a healthy vegan diet), with fruit and vegetables comprising the next layer, followed by beans, nuts, seeds and fortified soya milks, and finally sources of the essential fatty acids and vitamins B12 and D. There is guidance on the recommended amounts of each food type, and menu plans for a range of energy needs from 1600 to 4000 calories. Being written for the North American market, some of the supplementary foods mentioned in Becoming Vegan are not available in the UK. However, this is only a minor drawback, and one that is easily rectified by a visit to your local health food store. No diet, including the vegan diet, is a panacea for good health. However, equipped with a copy of Becoming Vegan you have a far better chance of achieving it.

Paul Appleby, December 2000

(Check out Vesanto Melina's web site www.nutrispeak.com for articles on vegetarian and vegan nutrition.)

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This page created 24 December 2000 by Paul Appleby.