Question

Case 1 – Kate, the Marathon Runner

Kate is an experienced 22-year-old marathon runner who recently successfully qualified for the Boston Marathon by shaving 20 minutes off of her personal record. While training for the marathon she became a vegetarian. Now she is considering eliminating all animal products from her diet and becoming a vegan.

1. What does it mean to be a vegan? List specific types of foods that are and are not consumed in a vegan diet.

2. What vitamins and minerals do vegans face increased risk of deficiency for?

3. What are some good food sources of these vitamins and minerals that are allowable in the vegan diet?

Answer 1

#Vegan diet in simple refers to the foods which are completely free of animal meat and animal products .This diet is followed by 6% of people in the US.

#The foods consumed by the vegan are

• Fruits
• Nuts
• Pulses, grain ,cereals
• All vegetables

They don't consume the following

• Meat
• Egg
• Sea foods
• All diary products

#The vegan have increased  deficiency for the following vitamins

• Vitamin D
• Vitamin B12

The vegan have increased deficiency for the following minerals

• Calcium
• Iron
• Zinc
• Creatine

#Some of the good source of these vitamins and minerals are from

• Shitake mushrooms
• Cereals which are fortified
• Nutritional yeast is a great option
• Orange juice