FREE E-Guide: 10 Things Every Vegan Needs to Know About Nutrition

Taylor Wolfram

Vegan Registered Dietitian Nutritionist

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Eating when you’re hungry can sound way easier t

Eating when you’re hungry can sound way easier than it is in practice! 🍽️

I’ve put together a list of general strategies for honoring your hunger. 😋

✨ Being prepared is a major theme that will help you nourish yourself adequately and consistently throughout the day. ✨

👉🏻What strategies would you add?

💕Please note that this is social media and is not personalized healthcare. These tips are general, they are not tailored to specific health conditions or anything else that may be unique to you.

See an intuitive eating dietitian for individualized guidance!

#intuitiveeatingofficial #antidietculture #honoryourhunger #antidietvegan

Where are my garlic lovers?? 😛 Literally every

Where are my garlic lovers?? 😛

Literally every part of this meal contains garlic! 😍

I have a friend who is as much as, if not more than, a vegan foodie as I am and when she comes over we cook a feast, drink decaf soy lattes, and snuggle and play with my baby. 💞

Our most recent meal together was this vegan Ceasar salad with roasted chickpeas and cashew-hemp parmesan, roasted potatoes (add minced garlic once they're out of the oven!), baked tofu and garlic sourdough bread. 🤤

She made the dressing, parm and tofu marinade so I can't help with recipes, sorry! There are lots online though, and I encourage you to try some out and have fun exploring and experimenting in the kitchen!

🏷️Tag your foodie friend and get some inspo for your next feast!

(Sending love to all the IBS-sufferers for whom garlic is a trigger. I know how rough that can be if you really love garlic. Thankfully garlic-infused oil can give you strong garlic flavor. Chives and green parts of scallions offer similar flavor as well!)

I've gotten quite a few questions in my stories la

I've gotten quite a few questions in my stories lately about hunger, so let's talk about it!

Did you know that according to the creators of #IntuitiveEating, there are 4 different types of hunger? That's right! It's not just about what's happening in your stomach. Categorizing hunger in these ways helps us identify and understand various factors that drive us to eat. And that's not a bad thing, by the way — wanting to eat.

A common fear people have is if they actually honor their hunger, then they'll be completely out of control. This is totally valid given how much our culture demonizes appetite and praises restriction. Not to mention the association of eating with an expanding body, and we all know how our culture views bigger bodies. For many of us, fatphobia is at the root of our fear of hunger.

This can feel especially challenging when it comes to navigating emotional hunger. And there is nuance here, which is why I recommend working one-on-one with an intuitive eating dietitian to get personalized guidance and support. As well as a therapist who is skilled in food and body issues.

🔁 When we try to control our hunger and our food intake, we end up in what's called the diet/binge or restrict/binge cycle.

↪️So what happens when you *actually* make peace with food? You build connection and trust with your body and give yourself true unconditional permission to eat. No portion restrictions, no time of day restrictions, no restrictions period.

It's normal early in this process to eat more of the foods that you've been restricting. This is necessary for healing. And once you do, you'll find yourself eating just as much of a food as you want, with no need to control, and with no guilt.

Link in bio to a blog post all about hunger. 💖

🔍Image description in comments.

#intuitiveeatingofficial #antidiet #honoryourhunger

White rice appreciation post! 🍚 There is absol

White rice appreciation post! 🍚

There is absolutely nothing wrong with choosing white rice. Nothing!

You’re not better, wiser or healthier if you choose brown rice.

If you genuinely prefer the taste and texture of brown over white, go for it.

But choosing brown rice over white because you think you’re “bad” if you eat white rice or are terrified that it’ll have a negative impact on your health, that’s a diet mentality red flag 🚩.

Many years ago I’d always choose brown rice. At restaurants, when ordering in, at the grocery store. And it wasn’t until I really dug into my relationship with food that I realized I was making that choice from a place of fear and control. I was scared of white rice!

And it turns out that I actually prefer white rice with many foods. 😍

Also we can’t have this conversation without acknowledging how white rice is a staple food in so many cultures and it’s time we de-stigmatize that!

😋Do you like topics like this? We’d love for you to join us in the Anti-Diet New Year Support Group! It starts next week and we’ll be hanging out for 6 weeks!! Link in bio 🫶🏼

ID: A top-down photo of Chinese food in takeout containers on a white countertop. There’s a large container of white rice, a container with tofu and green vegetables, another with tofu, peppers and red sauce, and another with noodles and a variety of veggies.

How is your 2023 going⁉️ Have you been able t

Hey dietitians, slow your scroll!!! 🛑 Do you r

Hey dietitians, slow your scroll!!! 🛑

Do you remember learning about veganism in school? 🎓 Did it extend much beyond "make sure they get enough protein and take a B12 supplement?" It didn't for me! 🤦

Which is why my associate @jessicasteinbachrd and I are hosting a 2 CPEU workshop for dietitians all about counseling vegans on January 10! 🎉

This is a MUST for any RD who works with vegans or people who may become vegan (so, just about everyone!).

✅We cover the must-know, vegan-specific nutrition info you didn't learn in school
✅PLUS special counseling strategies and so much insight on how to assess and counsel vegan clients based on our years of experience
✅AND we have a section all about eating disorders because disordered eating is common, including among vegans!

We would love for more folks to join us so that we can have a really engaging discussion and Q&A! 🙋🙋‍♀️🙋‍♂️

If you can't attend live, no sweat! Still sign up so that you get the recording of the event. 🧑‍💻

We can't wait to see you!!! Link in bio to register. 🔗

ID: 3 tan slides with an orange circle in the center and black text.
1: What all dietitians need to know before working with vegans:
Veganism is not a diet
The first thing you should do when you get a vegan client
How to get adequate B12, iodine, calcium, omega-3s
How to build vegan meals that are nourishing & satisfying
Most plant-based content is filled with diet culture and fatphobia
How to assess for disordered eating
Veganism and eating disorder recovery are possible, with special considerations
(continued in comments)

🚩 Swipe to see how to spot a diet in this "it's

🚩 Swipe to see how to spot a diet in this "it's-not-a-diet-it's-a-lifestyle" age of sneaky marketing!

What would you add to this list?

✨Are you working on ditching diet culture? Join our Anti-Diet New Year Support Group! It starts January 17 and runs for 6 weeks. Link in bio to learn more + register.✨

#antidiet #antidietnewyear #antidiet2023 #antidietvegan

ID: 8 tweets from Taylor that read
1: We’re upon the New Year which means you’re likely inundated with diet and weight loss ads, promos, conversations, etc. One of the many twisted things about the $72 Billion diet industry is that they’re using sneakier and slimier marketing tactics than ever.
2: They know that “diets” are out and many folks are catching on to how harmful they are, so they’re presenting their programs as something different. Let’s not be fooled, these are the same old diet tricks packaged as something else. And, they’re just as harmful as ever.
3: For harms on dieting, check out this great thread from
@thefatdoctorUK: (Quote Tweet) FatdoctorUK🏴󠁧󠁢󠁳󠁣󠁴󠁿🏳️‍⚧️🏳️‍🌈🩺
@thefatdoctoruk Dec 28 It's time for your annual reminder that going on a diet come January 1st is one of the worst thing you could do for your health. 95% of you will gain back any weight that you lose and 2/3 will end up heavier but THAT IS NOT THE POINT 🧵
4: Let’s talk about how to spot a diet:
🚩 If they’re desperately trying to convince you that it’s not a diet, it probably is.
🚩 Any person or program telling you exactly what, when, or how much to eat.
5: 🚩 Restricting types or amounts of foods, or when you’re “allowed” to eat.
🚩 Any type of “cleanse” or “detox.”
🚩 Only eating if you’ve exercised or having to exercise before you can eat (aka having to “earn” or “burn” food through exercise).
6: 🚩 Having “cheat” days. What are you cheating on if it’s not a diet?
🚩 Anything that requires tracking calories, macros, points, etc.
(continued in comments)

Popping into your feed to remind you that it's OK

Popping into your feed to remind you that it's OK to eat white pasta! 🍝

➖You don't only have to eat whole grains.
➖There is no shame in enjoying white pasta, rice, bread, etc. more than the whole-grain version.
➖If you never buy the white/refined version, consider if you're still restricting and holding on to fears about those foods.

Note that I did not say that nutrition doesn't matter at all or to never eat whole grains. Unfortunately when some people hear messages like those above, a fearful part of them jumps to conclusions and anxieties about food and health. This is a common product of diet culture.

But food and nutrition don't have to be (and aren't) so black and white. They don't require tight control, rules, diets or programs. If you catch yourself thinking that way about food, consider reaching out to a dietitian who is skilled in intuitive eating!

✨How to work with us:

✅Join the Anti-Diet New Year Support Group! The first session is January 17.

✅Work with us one-on-one! We are accepting applications for new counseling clients for early 2023.

🔗Links to both in bio!

ID: A top-down photo of two platters of pasta on a wooden dining table. The top platter contains white bowtie noodles with pesto, kale and butter beans. The bottom platter contains white penne noodles with tomato sauce and bell peppers.

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