Daily Essentials Checklist for Vegans

Originally posted April 21/17

As Vegans we need to ensure we get the protein, iron, calcium, zinc, vitamin B 12 and Omega 3's that are required.

This is not an easy task, when trying to feed yourself or your family and ensure you/they get all the nutrients needed daily. 
Keeping track of Recommended daily Intake values (RDI) can be extremely difficult.  
I confronted Susan Mcfarlane, Registered Dietitian, with this dilemma.  She is a Vegan herself, and understands our concerns.
Her advice was simple and complete.  "Use a list" of foods that should be eaten every day.  By "default" you are accomplishing a balanced diet, and taking in a wide array of vitamins, minerals, and oils.  Using the list daily, meal planning can be made easy and more enjoyable.
In addition, including a rainbow of colours, when choosing fruits and  vegetables, can vary your intake and achieve more balance.
Susan also mentioned, it is a great idea to seek out a Registered Dietitian, as a Vegan.
I agree, having a daughter who is 9, loves being Vegan, but is "picky at best".  

Thanks go to Susan Mcfarlane (RD) Ottawa, Ont. Canada, for her collaboration, and welcome advice.

I have this list available in pdf form as well (great for your purse/refrigerator) . If you wish to have your own personal copy,
let me know via the CONTACT page:)