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Part 5 of my top tips for anyone taking part in Veganuary – Can you get enough Omega 3 following a vegan diet?⁣ ⁣ ⁣ Omega 3 is an essential fatty acids and must be obtained through food. The reason it is ‘essential’ is due to it being biologically active, unlike other fats that can be used for energy they are important for contributing to growth and development, brain function and inflammation.⁣ ⁣ ⁣ Omega 3 comes in different forms; ALA, EPA and DHA.⁣ ⁣ • ALA must be included in our diet as it has a range of important functions and it compulsory for making Omega 3 fats but unfortunately our bodies cannot make it on its own. You can find ALA in rapeseed oil, nuts and green leafy vegetables. Once we have ALA in our bodies it then starts to produce long-chain fats, EPA and DHA.⁣ ⁣ • EPA and DHA are seen to have the most health benefits, however are only made in small amounts and it is not the fastest process from ALA. To ensure you are getting enough of these fats it is important to consume foods rich in them. Oily fish is a great source of EPA and DHA.⁣ ⁣ ⁣ The BDA (British Dietetic Association) advise those who cannot get their Omega 3 EPA and DHA from fish sources to maximise conversion by avoiding high in saturated fat foods, focusing on plant foods that contains ALA (as mentioned above, we can convert ALA into EPA and DHA but this is not very efficient) and to consider a supplement from algae derived DHA as well as including sea vegetables into your diet.⁣ ⁣ ⁣ Other plant-based sources of Omega 3 are:⁣ • Flaxseeds⁣ • Walnuts⁣ • Soy⁣ • Green leafy vegetables.⁣ ⁣ ⁣ There are now Omega 3 enriched foods such as milks, yogurts and breads that may contribute to your Omega 3 intake but it is important to note that this is usually in small amounts.⁣ ⁣ ⁣ For more information on Omega 3 and 6 I have linked a blog in my bio and like any supplement, if you are unsure then seek advise from a Registered Dietitian/Nutritionist 🌱 If you are finding this series useful please share! Part one of this series was saved over 60 times 🥰 #plantbased #vegan #veganuary2020 #omega3 #fridayvibes

About last night 🌱⁣ ⁣ ⁣ It was so lovely to speak at Manchester’s @allbarone Vegan menu launch last night where I gave my top tips for those following a vegan diet!⁣ ⁣ ⁣ I finally got to try the Candid Nut Roast and it was delicious, which is also a top pick by @thelittlelondonvegan 💫 not forgetting that some of the my nutritious power dishes are also on the vegan menu so be sure to go and give them a try and let me know what you think! 🌱💗 #Veganuary #veganfood #allbarone #manchester #foodie

Part 4 Top Tips for Veganuary - Choosing the right plant based milk! ⁣ ⁣ ⁣ When cutting any food groups out of your diet it is important to ensure you are still getting essential vitamins and minerals from other sources. ⁣ ⁣ ⁣ Dairy products such as milk is full of not only protein but is rich in nutrients such as calcium and vitamin B12. When following a vegan diet it is important to try and replace dairy milk with a good fortified plant based alternative. ⁣ ⁣ ⁣ Read the labels to ensure that nutrients such as vitamin D, B12, riboflavin (B2), and calcium are fortified in your milk 🥛 and for bonus points iodine! Some brands such as @oatly are now fortifying with iodine in 2020 which is a great new addition 👏🏼 They also do great barista style milks for those coffee lovers out there! ⁣ ⁣ ⁣ Do you have a favourite plant based milk and do you check the labels when making your choice? #plantbased #veganuary #vegantips #milk #tuesdaythoughts

Friday Night Food Inspo 💫 My go to meal for a quick tea... chickpea and spinach curry 🍽 Full of fibre, plant based protein and veggies 🥬 and most of the ingredients are from the cupboard so it is super easy to throw together after a long day... 🙋🏼‍♀️ for the recipe! #fridaynight #chickpeacurry #plantbasedprotein #veganuary #vegan

Part 3 Top Tips for Veganuary – Boosting your iron intake on a plant-based diet.⁣ ⁣ Many nutrient requirements change through the lifespan and iron is no exception, not only is there different requirements at different ages there are different requirements between genders.⁣ ⁣ For example: Recommended intakes for males (19-50yrs) = 8.7mg day whilst woman = 14.8mg/d⁣ ⁣ ⁣ Iron is a mineral that has many different roles within the body. It is needed for cell growth and production of red blood cells in our blood, the haemoglobin in red blood cells binds oxygen and transports it around the body. The British Nutrition foundation state that iron is also an essential component in many enzyme reactions, having an important role in the immune system.⁣ ⁣ Iron Deficiency:⁣ - Iron deficiencies occur when a lack of dietary iron results in a deplete in iron stores in the body.⁣ - Mild anaemia symptoms are often feeling tired, lacking energy, shortness of breath and sometimes an increased risk of infection.⁣ - More severe iron deficiency symptoms are heart palpitations, brittle nails, itchy skin and mouth ulcers developing.⁣ ⁣ There are two main sources of dietary iron; haem iron which is found in animal food and non-haem iron which is found in plant-based foods;⁣ ⁣ • Haem iron is the most bioavailable form of iron with sources being red meat; beef, lamb and pork particularly rich sources whereas poultry and fish aren’t as rich. ⁣ • However, even though haem iron is the most bioavailable, non-haem iron is the predominant source in our diets through foods such as cereals, pulses, beans, nuts, fruit and vegetables.⁣ ⁣ ⁣ - It is important to understand that non-haem needs a little help with absorption, for meat eaters this isn’t so difficult but the form of iron in plant foods is absorbed far less efficiently. ⁣ ⁣ - Eating plenty of fruits and vegetables rich in vitamin C supports the absorption of iron e.g. citrus fruits, strawberries, green leafy vegetables and peppers. For example, adding a small glass of orange juice and topping your porridge and fortified milk with seeds and berries may help aid absorption (BDA) #veganuary #iron #vegan #wednesdaywisdom #humpday

Part 2 Top Tips for Veganuary - How to get enough Vitamin B12 on a plant-based diet 🌱 ⁣ ⁣ B12 is an important vitamin especially if you follow a plant based diet with the majority of defiencies amongst vegans. B12 is a water-soluble vitamin which plays an important role in cell metabolism, serving as a cofactor for enzymes involved in the normal function of the nervous system, the formation of red blood cells and the metabolism of folate.⁣ ⁣ The British Nutrition Foundation state that B12 is involved in energy production and together with folate and Vitamin B6 is required for maintenance of normal blood homocysteine levels – if this rises too much it can be a risk factor for cardiovascular disease.⁣ ⁣ A vitamin B12 deficiency can cause:⁣ ⁣ • Fatigue⁣ • Anaemia⁣ • Potential nerve damage⁣ ⁣ Food sources of Vitamin B12 are almost all animal origin products such as meat, salmon, milk, cheese and eggs. However, there are a couple of plant-based sources; ⁣ ⁣ • Fortified breakfasts cereals⁣ • Unsweetened soya milks/yogurts⁣ • Yeast extract such as Marmite⁣ ⁣ ⁣ The British Dietetic Association recommend eating two portions of fortified foods per day to help with your B12 intake. If this isn’t possible, consider taking a daily supplement with approximately 10mg of Vitamin B12.⁣ ⁣ The Vegan Society advise that if you are relying on fortified foods, check the labels carefully to ensure you are meeting your daily requirements using the example of “if a fortified plant milk contains 1 microgram of B12 per serving then consuming three servings a day will provide adequate vitamin B12. Others may find the use of B12 supplements more convenient.”⁣ #veganuary #plantbased #vitaminb12 #veganrecipes #supplements #b12deficiency

Part 1 of my top tips for anyone taking part in Veganuary this year - How to get enough protein this Veganuary 💪🏼⁣ ⁣ Protein plays several important roles in the functioning of our body such as growth and repair and the maintenance of good health.⁣ ⁣ Protein is made up of amino acids, there are about 20 different amino acids commonly found in plant and animal proteins. For adults, 8 of these are essential, meaning they must be provided in the diet. ⁣ ⁣ Animal products contain a full range of essential amino acids however, the majority of plant-based proteins don’t. ⁣ ⁣ Around 61% of the UK’s protein intake is from animal products (BNF). When cutting this food group out of your diet it is important to consume a combination of plant-based proteins to boost the overall biological value. ⁣ ⁣ Foods such as soya, quinoa and hemp are ‘complete’ plant-based sources of protein and of course, there are many vegan supplements that contain all the essential amino acids.⁣ ⁣ With the food first approach in mind other plant-based sources of protein include:⁣ ⁣ •Beans – baked, kidney⁣ •Chickpeas and lentils⁣ •Tofu⁣ •Grains - oatmeal, wheat flour⁣ •Nuts – almonds, walnuts⁣ ⁣ ⁣ How much protein do we need?⁣ ⁣ Adults and children should consume two to three servings of protein every day. Our protein requirements change throughout our lifespan however, general recommendations for adults is around 0.75g protein per kg of body weight.⁣ ⁣ ⁣ SJ Top Tip – add nuts and seeds to porridge or salads, beans and lentils to pasta dishes or for a quick meal baked beans on toast to help boost the variety of plant-based proteins in your diet and increase the biological value.⁣ #protein #veganuary #plantbased #vegan

Signing off for Christmas 💫⁣ ⁣ Yesterday I finished work for ten days which when you are staying at home with friends and family, feels amazing!⁣ ⁣ It always looks so nice and fun being a nutritionist on instagram but like any profession it can be really difficult (especially when it’s a profession everyone is an expert in 👀) and I know for me and fellow colleagues a lot of hard work goes on behind the scenes which may not always be instagrammable. ⁣ ⁣ ⁣ So, this Christmas instead of me saying ‘don’t feel guilty around food’ which we shouldn’t but also we all know goes a little deeper than just a reminder! ⁣ Let’s celebrate Christmas like it’s 2004... where nothing was for social media, you text all your friends separately to say ‘merry Christmas’ and maybe asked your besties what they got... took photos because you wanted to not because you had to and enjoyed the celebrations with your eyes not through a lens 🤷🏼‍♀️😇⁣ ⁣ Have a lovely Christmas everyone🎄 #christmaslove #outofoffice #camera #throwback #nutritionist

A Foodies Guide to Marrakech 💫 I haven’t wrote a blog in a whileeee as I have been trying to consolidate useful information for you guys on Instagram posts but I thought I would note down all the places we ate in Marrakech for anyone planning a visit... and if you don’t have a visit planned, you really should! Link is in bio 🥰 #marrakech #foodie #newblogpost #fridayvibes

Sloe Gin Mince Pies 💫 A little throwback to last Christmas when I made these beauties!! I haven’t had time to do them yet and I think I’m going to attempt to bake gingerbread this year (so if you have any recipes please send them my way) but these were delish so if you would like the recipe just comment below and I’ll add them to the blog for you 💗🥰 #skirting #mincepies #festivevibes #christmasiscoming

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