Vegan for Life: Everything You Need to Know to Be Healthy and Fit on a Plant-Based Diet

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Vegan for Life: Everything You Need to Know to Be Healthy and Fit on a Plant-Based Diet

by Jack Norris, Ginny Messina (Goodreads Author), Virginia Messina

4.13 of 5 stars 4.13 · rating details · 395 ratings · 51 reviews

Are you considering going vegan, but you're not sure how to start? Are you already committed to an animal-free diet, but are unclear about how to get proper nutrients? Vegan for Life is your comprehensive, go-to guide for optimal plant-based nutrition. Registered dietitians and long-time vegans Jack Norris and Virginia Messina debunk some of the most persistent myths about...more

Paperback, 283 pages

Published July 12th 2011 by Da Capo Lifelong Books (first published July 5th 2011)

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books for Vegans, Vegetarians, and those interested in Animal Rights

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Aug 13, 2011 Lauren rated it 5 of 5 stars

Shelves: vegetarian

Vegan? Thinking of going vegan? Love/like/know a vegan? Want to eat less meat or dairy but not sure how to do it in a healthy way? If so, then you need this book. It's essentially an encyclopedia for all things nutrition-related as they pertain to veganism.

There are entire chapters dedicated to certain vitamins and nutrients. I thought I knew all there was to know about b-12, but I was wrong. They also discuss raising vegan children and being vegan during pregnancy, veganism for the over-50 crow...more

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Aug 19, 2012 Allison rated it 4 of 5 stars

Shelves: animal-rights

My dad bought me this book for my birthday because he was worried that my vegan lifestyle wasn't meeting my nutritional needs. According to this book, he was right! It helped me to re-shape my diet into a healthier ordeal.

The problem with most books about nutrition is that they're dense and hard to read, but Vegan for Life is very accessible. It only gives you the info that you need to know, no fancy science talk. It takes the time to debunk common vegan myths and be honest about what's scientif...more

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Mar 31, 2012 Steve rated it 5 of 5 stars

Shelves: nutrition

This is a great book for anyone interested in eating a vegan diet. Beginners will find everything they need to know boiled down into a single page, on page 88, called "The Vegan Food Guide". People who have been eating vegan diets for a while will find updated nutrition information(the book was just published in 2011), including entire chapters debunking much misinformation and urban folklore about vegan diets. I found the chapters on soy food consumption and the real health benefits of vegan di...more

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Mar 21, 2013 Andrea Paterson rated it 5 of 5 stars

Shelves: food, health-fitness, non-fiction

Awesome! This book will answer any question you have about remaining in peak health on a vegan diet. Well researched and extremely thorough, the two dieticians who wrote this book have done their homework and then some. The main premise illustrates the balanced and realistic attitude of the authors: veganism is not a natural human diet and romanticizing it as a perfect diet for human beings does more harm than good. They argue that if people are going to convert to veganism and stick with it the...more Awesome! This book will answer any question you have about remaining in peak health on a vegan diet. Well researched and extremely thorough, the two dieticians who wrote this book have done their homework and then some. The main premise illustrates the balanced and realistic attitude of the authors: veganism is not a natural human diet and romanticizing it as a perfect diet for human beings does more harm than good. They argue that if people are going to convert to veganism and stick with it they need to plan their diets carefully. It's not hard to be a vegan, but you can't just eliminate animal products from your current diet and expect to be healthy.

Human beings have evolved to eat meat--certainly not as much as most people consume, but a moderate amount is probably beneficial in some ways. Vitamin B12, for example, is necessary for health and only found in meat products. The thing to note is that NO ONE today is eating a natural diet. Our animal products and plant products are a far cry from what our paleolithic ancestors would have had access to. Much of our food is less nutrient dense and sometimes toxic if it's been treated with chemicals. Genetic modification and antibiotic use, depleted soil and insecticide, all of these things are new and therefore it's basically impossible to eat a "natural" diet.

Humans are unique in their ability to adapt to eating just about anything. That's why we can populate the entire globe. We also have access to a huge variety of foods as well as nutritional supplements. Such access means that while a vegan diet may not be "natural" it can still be extremely healthy and meet all the nutritional requirements of just about anyone from athletes to pregnant women, to children and seniors.

The authors provide a vegan food guide, explain the importance of key nutrients, and tell you how to get them. They don't pretend that you can get everything from food and recommend a small number of supplements. Honestly, most meat eaters aren't getting the right nutrients in their diets and should probably be supplementing too! Having to take supplements is not an argument against veganism. The authors suggest that since supplements are cheap and readily available they are a great alternative to getting the same nutrients from meat.

Veganism is,above all, an ethical choice and an environmental one. This isn't about picking the diet that is most suited to human beings. It's about picking the diet that rejects the current system of meat production in favour of viable alternatives.

The book provides menus, resources, a section on the soy controversy, recommendations for supplementation, and tailored recommendations for pregnant and lactating women, athletes, seniors, children, and teenagers.

An indispensable resource for anyone who is eliminating animal products from their diet. Unhealthy vegans will only damage the ability to promote such a diet. Being a healthy vegan IS possible, there are even some health benefits, but it's foolhardy to think that just eating enough kale will keep you alive and cancer free until you're 100. People will never be convinced to give up animal products if vegans are wandering around looking thin and malnourished. Read this book and be sure that you'll thrive on a plant based diet.(less)

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Jan 26, 2012 Sara rated it 4 of 5 stars

Shelves: non-fiction, diet, vegan, health

This is a good confidence booster for a person having doubts about the nutritional adequacy of a vegan diet. It doesn't come on strong with the arguments to convince someone to become vegan; although there is information about the likely health benefits and a chapter on animal cruelty. The focus is more on showing how a vegan diet can provide all the daily nutrient and vitamin requirements. So, it is probably more suited for someone who is already vegan or has already decided to become vegan, bu...more

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Mar 25, 2012 Russ rated it 5 of 5 stars

New vegans (or older struggling vegans): this is the one! The authors, both registered dietitians, are very careful in outlining a healthy vegan diet. They are also very honest, which is helpful on topics like B-12 (and it comes down to the fact that supplements are the most dependable way to go, so why mess with the uncertainty of other sources simply for the notion of being "more natural"?). Some other vegan diet books rely on inconclusive studies with small sample sizes to bolster claims. Nor...more

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Apr 07, 2013 Neil Gaudet rated it 4 of 5 stars

I didn't come to being vegan for animal cruelty issues but instead for health and lifestyle reasons and I found the approach in this book very helpful.

Vegan for life covers nutritional and health issues for vegans in a very solid scientific way. The conversation unveils both the nutritional challenges and benefits of being vegan. Many of the myths are busted in a convincing manner and if followed, the advice in this book should allow vegans to make healthy lifelong choices.

The book does end wi...more

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Oct 16, 2011 Monique rated it 5 of 5 stars

I've been reading tons of health related books this year so that I can work on myself. Even though I've warmed up to the idea of switching to a vegan lifestyle, I'm still not ready to give up meat. This book is well researched, easy to read and not preachy. The author says that being vegan is "easy and fun"and that "vegan eating is easier and more appealing than you may have ever imagined". Will being a vegan make me feel better? Is it safe? Yes and yes, they say as long as your diet is "well-pl...more

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Sep 15, 2011 Lisa rated it 5 of 5 stars

Shelves: non-fiction

I highly recommend this well written, accessible and informative guide to vegan nutrition! Unlike other nutrition books which only make a passing reference to vegan diets and warn the reader that they are a menace to their health, this book - being written by vegans - does not belittle the lifestyle in any way, but rather points out its benefits and explores its possible limitations with pragmatic, well-researched solutions. One aspect of the book I particularly like is the inclusion of the many...more

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Aug 12, 2012 Rachel McCready-Flora rated it 2 of 5 stars

Shelves: did-not-finish, vegan

I've been waiting for over a month for this book to come through the library hold system and was actually really disappointed! This book was really bland and boring and read more like a textbook. I read the introduction and first three chapters straight through, then skimmed a few of the interesting chapters (like how to be vegan while pregnant and breastfeeding, and how to feed a vegan child).

And I found some really bad advice, like giving your 6-month old baby up to 6 ounces of juice a day! I...more

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Jan 04, 2012 Samantha rated it 4 of 5 stars

Shelves: cooking-and-food, non-fic

This book is a great intro to a vegan diet. Written by a pair of nutritionists who are vegan themselves, it provides an easy-to-decipher break down of the nutritional needs of vegans, including special sections for teens, children, pregnant women and elders. The authors acknowledge that there are many different reasons people may choose a vegan diet, and while they do not hide their own views (both are vegan for animal rights reasons), they save the political stuff for the last chapter. This is...more

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Mar 13, 2013 Lesley rated it 3 of 5 stars

Shelves: nonfiction, food

This is a thorough and readable overview of nutrition for vegans. Most people won't need to read all parts of it and can skim through the chapters that don't apply to them. Also, you should be aware that the authors do spend some time analyzing why scientists know what they know (and don't know) about nutrition, which is occasionally tiring but interesting if you want to know about the science behind their recommendations.

Overall, this book didn't tell me a lot of stuff that I didn't already kno...more

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Sep 07, 2011 Rachel rated it 3 of 5 stars

I think this is a very important book, and mostly done quite well. It makes it clear that we need to really clean up our diets if want to have optimum nutrition. Unfortunately this message for me, is too depressing, since I'm not able to clean up my diet to that extent, while keeping my calorie count low enough so that I will be as slim as I want. It takes real effort and planning to pack that much nutrition into the 1200 calories I need to limit myself to (on days when I don't exercise), to los...more I think this is a very important book, and mostly done quite well. It makes it clear that we need to really clean up our diets if want to have optimum nutrition. Unfortunately this message for me, is too depressing, since I'm not able to clean up my diet to that extent, while keeping my calorie count low enough so that I will be as slim as I want. It takes real effort and planning to pack that much nutrition into the 1200 calories I need to limit myself to (on days when I don't exercise), to lose the weight I want to lose. (If I exercise, I add calories to the limit, such as 80 calories per mile run.) But at least this book is here, and has a lot of great information. If I ever get organized enough to figure out how to pack the needed nutrition into my diet, it will be a great reference. In fact, I already think it is a great reference; I read the copy borrowed from my friend Lisa, but afterward I bought a copy for myself and plan to make a permanent space for it on my real-life bookshelf.

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Above is a summary of my reaction to the book.
I figure not everyone is interested in all of this, but if you are interested, read on for more of my impressions below.
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I was initially enthusiastic, but in the end, I felt disappointed by this book. I feel that, although it tries very hard to tell you how EASY it is to get all the nutrients you need with a well-balanced diet, in the end, it is not easy at all. Not when I don't have the opportunity to plan out exactly what I eat all the time. (I believe this difficulty would be true for vegan diets or meat-eater diets.)

I actually ended up feeling depressed by the end of the book, as I will never be able to live up to all the things that the book says I need to eat on a daily basis to get optimum nutrition. If I could take a supplement for most of the important nutrients, that would help a lot (a magic pill! YES!), but the authors are reluctant to recommend supplements in several cases. (They are proponents of B12 and DHA/EPA supplements, but not much of any others.) The reluctance to recommend supplements is for a good reason ... as the authors mention, supplements can cause other unintended consequences. For example, excessive zinc supplements can cause a copper deficiency. And calcium supplements (if taken with meals) can cause an iron deficiency. Etc etc etc ...

So! Supplements are not a smart way to make up for bad nutrition ... yes, I hear that wisdom. But ... I can't be sure to get awesome nutrition every day. Maybe someday I will be able to, but right now I am (and for the past few years I have been) too stressed out with various things in my life to get THAT ORGANIZED about my diet. I'm sorry, right now I just can't do it. And that's depressing for me.

By the way, during August, when I was reading this book, I started eating extra foods that the book said I should be eating to get missing nutrients, and even though I started running and exercising during the same period, I gained FIVE POUNDS in just 3 weeks!!! At the end of August, I was the heaviest I have been in 20 years! I guess because I was eating all these extra beans and nuts that were not part of my diet before. Goodness gracious! Talk about unintended consequences. I started off the month at what I consider to be my "maximum weight" ... the one that when I see it, I say, OH BOY, time to get back on the treadmill. That's why I started exercising IN EARNEST again. And it wasn't that I gained extra muscle from the exercise, I could actually SEE the extra flab around my middle. I caught my figure in the mirror as I was stepping into the shower and said WHOA! What is THAT!??! I thought maybe it was my imagination, so I stepped on the scale, and whaddyaknow ... I was 5 pounds over what I consider to be my maximum weight! I started off the month with extra flab I didn't want, but now I had extra extra flab!

I know the book says that it's better to be slightly overweight, than underweight. But .. well, I'm sorry that I'm this superficial, but I honestly desire to be much slimmer than I am now. Over the past 15 years, my weight has been fluctuating between 103 pounds and 123; ideally I like to be around 108, not 123. So believe me, I was not happy to suddenly be at 128! I am starting to worry that it might not be possible for me to get all the nutrients I need on the lower calorie diet I would need to limit myself to, in order to be as slim as I want. Again ... this is depressing for me. I want to be slim AND healthy.

*sigh*

I also have comments about specific concepts mentioned in the book that I found confusing / unclear. I am going to re-skim the book so that I can write all my comments and questions here. Hopefully the comments would be helpful for a future edition of the book.(less)

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Jun 19, 2012 Sage rated it 5 of 5 stars

Vegan for Life is an essential guide for anyone wanting to learn more about a vegan diet and for people already committed to a vegan lifestyle. Book authors and dieticians, Jack Norris and Virginia Messina have compiled a book overflowing with valuable nutrition information about eating a plant-based diet. Along with facts about being healthy while eating a vegan diet, the authors also include sample menus for children, adults, seniors, and athletes. Vegan for Life debunks myths about vegans and...more

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Apr 20, 2012 Cheryl rated it 4 of 5 stars

This is a very comprehensive book nutritionally speaking. It has a lot of detailed and interesting information on how to be eat healthy while on a vegan diet. The book gives detailed information on protein, calcium, vitamin D, iron and zinc. For each nutrient/vitamin there is a list of foods that have good amounts of each item, and a one day sample meal plan. After these initial chapters, the book gives a comprehensive vegan food guide. It states how many servings of whole grains/starchy vegetab...more This is a very comprehensive book nutritionally speaking. It has a lot of detailed and interesting information on how to be eat healthy while on a vegan diet. The book gives detailed information on protein, calcium, vitamin D, iron and zinc. For each nutrient/vitamin there is a list of foods that have good amounts of each item, and a one day sample meal plan. After these initial chapters, the book gives a comprehensive vegan food guide. It states how many servings of whole grains/starchy vegetables, beans, nuts and seeds, vegetables, fruits and fats a new vegan needs to eat. They also give their recommendations for supplements intakes, especially vitamin B12 and iodine. Included are sample meal plans for 1600 calories, 2000 calories, and 2500 calories. There is also a guide for pantry staples to keep on hand. All the information in the chapter is top notch and nutritionally adequate.

Next, the book goes into how to modify the diet for pregnancy and breastfeeding, infants and toddlers, teenagers and adults over 50. The adults over 50 chapter is quite small and I would have liked to see more on this category. The next chapters then focus on how a vegan diet can help with preventing diseases such as diabetes and cardiovascular disease. All nutrition information in the book is rooted in science.

There is also a chapter on soy, which they say is healthy and will not cause any negative effects. I was somewhat disappointed in the soy chapter as I have heard bad things about soy but they did not really address any of them. They focused on the studies that say soy is good for your heart and it decreases the the risk of breast cancer. It seemed like in these studies they were talking about tofu, tempeh and other traditional soy products eaten in Asian countries. The chapter does not go into the effects of genetically modified soy that could be in fake meats or any other heavily processed soy products.

The final chapter explains why you should go vegan. While the rest of the book keeps this information down to a minimum, basically stating the being vegan is an ethical choice, this chapter seems to want to explain all the horrible things that happen to farmed animals. Much of the information comes from organization like People For The Ethical Treatment of Animals (PETA), Mercy For Animals (MFA) and Compassion Over Killing (COK). The authors express that they chose this lifestyle for ethic reasons and it is apparent they are friends with people in these organizations. This chapter is the last one in the book which I found well placed as you can read all the nutrition information about being vegan first then decide if you want to read the last chapter. The chapter goes through how beef, pork, chickens and egg laying hens are treated. It is very gruesome at times and rather depressing to read. However, the chapter does not do a good job of pointing out which things are standard industry practices and which activities are illegal. Much of the information comes from PETA, MFA and COK undercover investigations and they do not make much of a distinction between legal and illegal activity. If you have no desire to read this information then you can skip it but still benefit from the sound nutrition information in the rest of the book. (less)

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Jan 27, 2012 Audrey rated it 4 of 5 stars

Shelves: nonfiction, vegan

I have found Ginny Messina's site to be a really helpful resource in learning about vegan nutrition, so when I heard she was co-writing a book with fellow nutritionist Jack Norris, I knew that it would be one I would want to check out. I'm so glad I did!

This book has the same honest, fact-based approach to vegan nutrition that I have come to appreciate from the authors' respective sites. There is a focus on making vegan diets healthy and nutritionally balanced, but they also seek to present vega...more

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Nov 16, 2011 Katey rated it 5 of 5 stars Recommends it for: everyone

Shelves: animals, non-fiction, reference, science, self-help

Fantastic. I appreciated the authors' approach: that following a vegan diet is definitely a choice in American culture, and there are very good reasons for it (ethics/morals, health, environmental) and there are very real concerns about nutrition as it relates to the vegan diet. I also appreciated the fact that the authors' are realistic about many things, such as that since a vegan diet is a choice presently, certain biological needs from the past need to be addressed specifically- but they qui...more Fantastic. I appreciated the authors' approach: that following a vegan diet is definitely a choice in American culture, and there are very good reasons for it (ethics/morals, health, environmental) and there are very real concerns about nutrition as it relates to the vegan diet. I also appreciated the fact that the authors' are realistic about many things, such as that since a vegan diet is a choice presently, certain biological needs from the past need to be addressed specifically- but they quickly come back with the fact that NO ONE eats as their ancestors did (what some people say to defend their meat-eating diet). New advances in science are leading to more discoveries about nutrition, but it still is a relatively new science, and further limits are put in place for vegans since they have not been studied specifically or extensively. But from the data available, the authors' have extrapolated information as it pertains to vegans, and are very honest when the research is lacking, yet make sensible posits when warranted. They know their stuff. Heavily notated and researched.

I really liked this pairing of science and ethics. While some would classify being vegan for ethical reasons as "emotional" and therefore silly, I think there's nothing wrong with letting certain strong emotions help shape our choices, especially when it comes to something so simple and basic as eating, yet eating like you give a damn has so many positive effects, it becomes difficult after a time to use anything else as an excuse or reason or even see the downside. New vegetarians/vegans: it will get easier and "normal," that I promise you, and this book helps tremendously. It's helped me learn new information, and I have been veg for 9 years.

To round out this book, besides discussing the basics (essential nutrients, vitamins, supplement use) it also discussed certain foods that have become "controversial" like soy or even EFAs. It also had chapters dealing with geriatric vegan nutrition, pregnancy and lactation, and even children's nutritional needs.

This book warranted me getting out my highlighter. The facts are too important to forget specifics.(less)

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Jul 19, 2011 Lisa Vegan rated it 5 of 5 stars Recommends it for: all vegans and veg*n interested adults & teens & those who work with vegans of all ages

Shelves: vegan, vegetarian, non-fiction, gr-author, science, reviewed

I consider Ginny a friend, but I can honestly say a top notch job was done with this material; even if I’d never had any personal contact with Ginny I know I’d have respected and enjoyed the book just as much as I did.

This book is absolutely the best book out there for up to date, as of 2011, vegan nutrition. It’s wonderful, full of indispensable information for vegans and vegan interested people at every stage of the life cycle, and those who know them, and those who work with them in various c...more

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Mar 11, 2012 Stephanie rated it 4 of 5 stars

Shelves: vegan-cooking, 2012

I have been eating vegan for about nine months now, but I am always looking to learn more about how to best meet my nutritional needs. I thought this book provided a great deal of information that could apply to vegans and people simply looking to eat more healthy foods. The charts are particularly useful and show various plant-based foods and the amount of nutrients in each as far as protein, vitamins, etc. There are specific chapters for pregnant women, breastfeeding women, children and teenag...more

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Feb 14, 2013 Cecilia Massura rated it 5 of 5 stars

I've been vegan for over a decade, but this book had a lot to teach me. It's full of details on specific nutrients (different amino acids, omega-3s, etc.) and how to meet your needs with a vegan diet. The recommendations on foods to combine or avoid eating together are particularly useful to me. The book also contains additional guides for various life stages and lifestyles (pregnancy, teens, athletes, etc.). As "bonus" material, there is information about why to go vegan and how to cook differe...more

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Jul 14, 2011 Terri rated it 4 of 5 stars · review of another edition

Shelves: food

This is a really good overview of nutritional needs for vegans, and it has value for vegetarians as well. In fact, I think it's also useful for people simply looking to add more plant-based foods to their diets. I really appreciated that the authors stuck to the scientific research when making their recommendations, and that they help the readers distinguish between the strengths of different kinds of studies.

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Apr 30, 2012 Jennifer rated it 5 of 5 stars

Whether you are interested in a becoming a vegan, or just curious what being a vegan is all about, this book is very helpful! This book is easy to read and understand with lots of information that will help you on your way to becoming a vegan, or answer questions that you might have about being a vegan.

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Sep 17, 2011 Eva rated it 4 of 5 stars

Everything you need to know to transition to a vegan diet. I like the "attitude" of the book. Don't sweat the small stuff -- eliminate as many animal products from your diet as you can. But don't make yourself crazy. As my granny used to say, every little bit helps. And taking a supplement is not a defeat.

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Feb 16, 2013 Alexis rated it 4 of 5 stars

Shelves: non-fiction

The best source of vegan nutrition info I've come across (they authors use science!). One star off because many of the recipe ideas in the book don't look so tasty (but they're easy pantry dinners for people who don't really cook, so they're not meant to be gourmet).

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Nov 11, 2011 Heather added it

Shelves: health-cookbooks

I can't really rate this since I didn't read it. I was hoping for some recipes and this didn't contain any. It's more a discussion of why you should be vegan and all the information that goes along with living vegan (nutrients, supplements, calorie needs, etc).

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Mar 02, 2013 Janie rated it 5 of 5 stars

Useful information, research based, and presented in a manner that is accessible and easy to apply. The vegan food guide section is particularly nice. It would be useful for anyone trying to improve the nutritional quality of their diet, vegan or not.

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Mar 02, 2012 Liriah rated it 4 of 5 stars

Shelves: non-fiction

Very informative. I learned a lot from it. The only thing I didn't enjoy about it was chapter 16, for obvious reasons. But I guess it was necessary for it to be in the book. In the end, it just reinforced my desire to switch from vegetarian to vegan.

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Apr 25, 2013 Sara rated it 5 of 5 stars

Great book for anyone who is vegan or toying with the idea. Both authors are vegan dietitians, which helps. This book has research which backs up what they are saying. There is a good deal of nutritional information that can only help benefit a vegan diet.

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Feb 12, 2012 Ashley added it

Shelves: food

Would be a great book to read thoroughly if I were actually going vegan. As it is, I just read the bits about dairy substitutes and found them very informative.

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Jul 31, 2012 Virginia Bryant added it

i dare you to read all of this and keep eating eggs and dairy products. bleh.

the good news is, a plant based diet really does make one feel better.

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