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

Taylor Wolfram

Vegan Registered Dietitian Nutritionist

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Do you prefer your mac n' cheese plain or loaded?😍

If loaded, with what?? Tell me in the comments!

At home, I douse mine with Sriracha! I really loved the options to add tasty goodies to this mac n' cheese I had from a cafe. I've also had buffalo chick'n mac n' cheese at a vegan brewery that was sooo good!

📷 Mac n' cheese bowl with seasoned tofu, marinated portobellos, paprika and green onion from @beerlinecafe

IT'S HERE! 🎉 😻THE FREE GUIDE TO VEGAN PREGN

IT'S HERE! 🎉

😻THE FREE GUIDE TO VEGAN PREGNANCY NUTRITION!

This is for all the vegans who are or may become pregnant, and for anyone who knows someone who is looking for information about vegan pregnancy nutrition! 🤰🏼🫄🏽🫃🏻

Some of the most common questions I get are around vegan pregnancy, nutrition and what to eat!!

✨I created this free guide to vegan pregnancy nutrition to share clear, concise, credible, accessible, actionable information.✨

👉🏻First things first: Veganism is safe during all stages of the life cycle, including pregnancy!

Pregnancy is an exciting time of change and growth. And with that comes increased energy, nutrient and hydration demands.

As a registered dietitian and mother, I know how important nutrition is during pregnancy. ❤️

And, I understand if you feel external pressure to ensure proper nourishment as a vegan in an effort to avoid criticism from friends, family and healthcare providers. 😒

Swipe through to see the highlights and be sure to read the full guide at taylorwolfram.com/vegan-pregnancy-nutrition! Link also in bio.

The full guide includes more details on these nutrients, including supplement recommendations!💊

#veganpregnancy #veganpregnancyfood #veganpregnancyandparenting #vegannutrition #veganmom #veganmoms #veganparent #veganparenting

Reminder: There are no rules about snacking! 😛

Reminder: There are no rules about snacking! 😛

Instead, let your body guide the way.

For example, I’ve learned that I'll need a hearty snack at night when I eat an early dinner with my baby. I get hungry!

I love eating with my daughter when I can, and family meals are important to me. Enjoying a delicious nighttime snack after she goes to bed feels like such yummy self-care!

❤️What helps you prioritize your body’s needs and approach snacking as self-care?

ID: A plate containing baguette slices, garlicky olives, soft spreadable vegan cheese and sumo citrus segments.

🗣️SAY IT WITH ME: snacks rule!!!! 😡One of

🗣️SAY IT WITH ME: snacks rule!!!!

😡One of the many things I hate about diet culture is it demonizes snacking. It tells us we should ignore or “conquer” our hunger, that we should use distraction or willpower to overcome it, and that we should only eat specific amounts and types of foods at specific times of day.

👊🏻In the words of one of my wonderful clients, FUCK THAT!

🥹Snacks are incredible. They give us energy, help us bridge the gap between meals, help us nourish ourselves, and can be a great source of joy and pleasure!

👏🏼Let’s hear it for snacks!!!👏🏼

😋What are some of your fave current snacks?

🥪Right now I’m loving a snack sandwich. So easy and filling! Sandwiches aren’t only for meals!!

ID:
1: Snacks don't ruin meals. Snacks help us enjoy meals!
Examples include: muffin & latte, pretzels & hummus, smoothie, banana & peanut butter, granola bars, cheese, fruit, crackers, & pickles.
2: Let's drop old beliefs that we need to "save up" for mealtime or that there is anything wrong with snacking.
3: Most folks need snacks between meals to help keep hunger from getting too extreme, to bridge the gap between meals.
4: Arriving at a meal with an extreme level of hunger often leads to feeling dysregulated, with disconnected, rapid eating. While arriving at a meal at a modest level of hunger allows us to approach food in a connected, peaceful way. We're able to experience more pleasure and joy with our food when we're not frantically wolfing it down.
5: Snacking is self-care!
Examples include: bagel sandwich, dried fruit & nuts, oatmeal, fruit & nut butter, yogurt parfait, vegetables & dip, bean & veggie wrap.

Just a reminder that an oil-free, sugar-free diet

Just a reminder that an oil-free, sugar-free diet is not the health flex you think it is and sucks so much joy out of life. 😣 And, it's a really slippery slope into disordered eating! ⚠️

Who's here for an expansive, abundant approach to vegan eating rather than a fear-based, restrictive plant-based diet?! 😻👊

That's what we specialize in here: anti-diet veganism and recovery from disordered eating and eating disorders.

Our entire practice is based on the values of anti-oppression, compassion, and justice.

Our mission is to support people on their unique path of healing and empower them to find autonomy with food, movement and body.

And our vision is that all beings enjoy total liberation and are free from systems of oppression.

Veganism is about liberation & freedom, not fear & restriction‼️

This doesn't mean that we don't care about nutrition or that nutrition doesn't matter. In fact, we have an online course that teaches you how to meet your nutrient needs as a vegan and create a routine around food WITHOUT any of the restrictive or perfectionistic attitudes or behaviors.

Is this what you've been looking for? ✨ Hop into the Anti-Diet Vegan Nutrition Online Course at taylorwolfram.com/course!! Link also in bio.

ID: Taylor's hand is holding an open to-go box containing a cinnamon roll topped with chocolate frosting, chocolate chips, chunks of chocolate chip cookie, chunks of brownie, and chocolate sauce.

#antidietvegan #vegannutrition #veganrd #vegandiet #vegandietitian #veganeatingdisorderrecovery

Did you know that hunger & fullness cues often don

Did you know that hunger & fullness cues often don't "work" as expected for people with an eating disorder?

Trying to follow hunger & fullness signals can be complicated for those recovering from an eating disorder, as these cues may feel inaccessible, confusing or overwhelming.

Swipe and read to learn how to navigate hunger & fullness as you connect more deeply to your body’s cues during your recovery journey. This content is from a blog post by my associate @jessicasteinbachrd!!

#eatingdisorderrecovery #eatingdisorderawareness #intuitiveeatingofficial

ID:
1: How do eating disorders impact hunger and fullness cues?
2: Eating disorders and disordered eating can greatly complicate the ability to understand bodily communication related to hunger and fullness. The body may begin to silence these cues or you may feel confused about how to understand what a body cue means.
3: Often, disordered eating is centered around ignoring hunger and passing it off as fatigue, thirst, anxiety, etc. Your eating disorder might tell you that it’s wrong to eat when you’re hungry or that you’ve somehow accomplished something by not eating when you’re hungry.
4: Eating disorders can cause early satiety, meaning you feel full before you’ve eaten enough. And, there can be a lot of fear around eating to fullness when you have a restrictive eating disorder. Eating disorders can also mute fullness as a way to numb feelings and emotions or to gain control.
5: During the recovery process, both hunger and fullness cues may feel more intense as the body adjusts to eating a consistent amount of food. Eating according to a meal plan is often the first step in beginning the recovery process. This is not only important for nourishment, but it also helps your hunger and fullness cues become more reliable!
6: Once you feel comfortable with following your meal plan, you may begin to feel ready to dive deeper into intuitive eating, which includes (but it is not limited to) tapping into hunger and fullness. Make sure you discuss this with your care team!

You are worthy of all the love today and every day

You are worthy of all the love today and every day! 💞

What’s one way you can show compassion to yourself today? Let’s fill the comments with loads of positive self energy 💖

📷 @jessicasteinbachrd and I wearing black t-shirts with white writing that says “bodies change worth doesn’t”. Photo by @stacykeck.

Fatphobia is always inexcusable, and it especially

Fatphobia is always inexcusable, and it especially has no place in a movement supposedly about body liberation.

We will never liberate non-humans while simultaneously oppressing humans. We believe in and stand for collective liberation here.

I see so many "but health!" comments. Most of us have been misled to believe that fatness = illness and that increasing body size = worsening health. Or that fatness is just a symptom of eating a lot of food.

It's time to release that misinformation rooted in patriarchy and white supremacy and begin to learn how weight stigma causes way more harm than fatness does. There are zero diseases that only exist in fat people.

And if those of us in healthcare offered fat folks the same compassion, listening, screening, diagnosing, treatment, monitoring, accessible spaces & equipment, and respect as we offer thin folks, we'd see markedly improved health outcomes.

If you actually want to support someone's health, making fatphobic comments is not it. In fact, that is 100% anti-health.

What you CAN do is keep your mouth shut about peoples appearances and instead channel your energy into tearing down systems of oppression and working for equitable, accessible, high-quality healthcare, food and housing. These are key drivers of health, not body size.

#bodyliberation #totalliberation #consistentantioppression #veganismisnotadiet

ID: A tweet from Taylor that says "Lizzo being unapologetically Black, fat and vegan has many vegans showing their fatphobia. This is disgusting and only hurts the animal liberation movement. How about we fight for body liberation of animals AND humans?"

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