MyKitchen - Issue 36 - October 2017

OCTOBER 2017 19

health check

TEXT: EMILY BISSETT; PHOTOGRAPHY: GALLO/GETTYIMAGES, COURTESY IMAGES; ILLUSTRATIONS: KAYLA SCHOONRAAD

GOING VEGAN

Plant-based nutritionist

Jody Calitz is the author

of Fresh, a vegetarian and

vegan cookbook. Here’s

what she has to say about

making the transition:

ON HER NEW DIET

‘When I was competing

as a professional athlete,

going vegan gave me

more energy and better

results than when I was

eating meat – and I’ve

maintained this with

ease and enjoyment!’ 

ON PUSHING THROUGH

‘Your body becomes

used to the hormones,

antibiotics and steroids

in animal products, so

there’s going to be an

uncomfortable phase of

cravings and withdrawals.

Push through it.’

ON SHOPPING

‘Always choose fresh

over pre-cooked, frozen,

canned or boxed products.

If it takes more than five

seconds to read what’s on

the label or you can’t even

pronounce the words,

don’t eat it.’

JESSICA KOTLOWITZ

CLINICAL DIETITIAN

Jessica Kotlowitz is a dietitian

with a masters degree in nutrition. She has

a private practice in Cape Town, focusing

on plant-based nutrition. For more info,

visit thegreendietitian.co.za.

Iodine

‘This is essential in the healthy

functioning of the thyroid, but

dietary sources are few. Luckily,

local table salt is fortified with

iodine and you only need a small

amount (¼ tsp per day).’

Calcium

There are lots of good plant-based

calcium sources, but some are

high in oxalates, which interfere

with its absorption. ‘For example,

spinach is high in calcium, but

also high in oxalates. However,

broccoli, kale and pak choi are

brilliant sources of calcium with

low oxalate levels.’ Jessica also

recommends calcium-set tofu

and calcium-fortified plant milks.

‘Beans, nuts and seeds are great

sources, and soaking them may

improve calcium absorption.’

Vitamin B 12

‘It’s the only nutrient that can’t

be obtained solely from plant

foods and needs to be obtained

or supplemented through eating

fortified plant foods.’

Vitamin D

Although you can get some

vitamin D from your diet (oily

fish, eggs and organ meat), it

is mainly made by the body via

exposure to sun, says Jessica.

‘Plant-based eaters who don’t get

enough direct sunlight may need

to use a supplement, especially

during the winter months.’

Iron

Plant-based diets contain just as

much iron as omnivorous diets,

says Jessica, but some iron-rich

foods also contain the antioxidant

phytates, which can inhibit the

absorption of iron. ‘When you

eat iron-rich foods such as tofu,

beans, nuts, seeds, leafy greens

and wholegrains, include foods

that are rich in vitamin C to help

aid absorption.’

Protein and amino acids

Protein occurs in all of our food

groups, including vegetables

and fruit, says Jessica. ‘Good

protein sources include legumes

and soya products, nuts, seeds

and wholegrains.’

It was once thought that plants

lacked essential amino acids and

that they needed to be combined

to make up ‘complete proteins’,

Jessica adds. ‘But we now know

that all plant proteins contain

all nine essential amino acids,

albeit in varying degrees.’

SOMETHING MEATY

Firstly, you must make sure that

you are eating enough, Jessica

says. ‘Cravings can be a sign that

your body isn’t getting enough

calories or is lacking a particular

nutrient. Eat wholesome meals

with enough healthy fats, good

carbohydrates and plant protein

and try to work out what nutrient

you may be lacking.’

The umami flavour, which is

associated with meat, is often the

missing taste when you transition

and can be compensated for with

mushrooms, miso or soya sauce.

If this falls short, opt for meat

alternatives. ‘There are great

products that mimic the taste

and texture of meat. Sometimes,

a good veggie burger will hit

the spot.’

START SMALL

AND SLOW

The most sustainable changes are

made slowly. Start by eating one

meatless meal per day and then

try one plant-based day per week.

Slowly increase your plant-based

days from there.

INCLUDE MORE

PLANT-BASED FOODS

IN YOUR MEALS

Evaluate your plate at every

meal and make sure that it is filled

with lots of colourful plant foods.

Swap biltong as your afternoon

snack for fruit, nuts or a smoothie.

Aim to reach the recommended

minimum of five servings of

fruit and veg per day.

INCLUDE LEGUMES

AT LEAST THREE

TIMES A WEEK

Instead of using a full pack of

mince in your Bolognese, use

only half of it and make up the

rest with lentils. Add lentils and

split peas to your soups and

stews or blend them into

sauces and dips.

EXPERIMENT WITH

DAIRY ALTERNATIVES

Try plant-based, non-dairy

milks that are cholesterol- and

hormone-free. Instead of butter,

try spreading some hummus, nut

butter or guacamole on your

bread or crackers.

PLANT-BASED DIET

JESSICA’S TIPS ON

MAKING THE MOVE TO A

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