Protein for Vegans, Nutrient Breakdown, Calories in Vegetables

by Jackie Wicks

Question 2, from Taters

Welcome aboard, Brian!  I vitamix a smoothie every other day.  Orange, cherry, apple, almond milk, fat free plain yogurt, blueberry, raspberry, blackberry, strawberry, pomegranate, cranberry, mango, banana, flaxseed, cinnamon, and truvia all go in.  It makes about 16 cups. I have half for breakfast one day, and the other half for the next day’s breakfast. Does the 24 hours in the refrigerator diminish any nutritional value in tomorrow’s breakfast??  Thanks 🙂

  • No, there will be virtually no nutrient breakdown
  • There would probably be more nutrient breakdown in fresh fruit left out for 24-hours (although fresh fruit in the fridge would be protected)
  • There is always some nutrient breakdown over time, but in this case, the amount is so minimal that it’s not worth worrying about!


Question 3, from Nancy

Is it possible to eat too many calories in veggies? I am a creature of counting calories, am number oriented, and am concerned that not staying within a caloric budget will bring a negative result.

  • Depends on the type of veggie: Starchy, yes; Non-starchy, no!
  • Even starchy veggies will usually fill you up before you can really over-do it calorie-wise
  • With non-starchy veggies, it would be challenging to eat enough for the calories to ‘count’
  • 1 lb. of broccoli is about 150 calories, and quite filling
  • 1 lb. of lettuce (think of those big plastic tubs sold in the grocery stores) has only 75 calories
  • 1 lb. of cabbage is about 110 calories
  • In all cases, veggies fill you up for about the same number of calories as a handful of chips
  • If you want to save calories at meals, eat your veggies first
  • Studies show that eating vegetables before a meal results in fewer total calories being consumed during the meal
  • If you always eat your veggies first, then you’re almost certain to come out ahead calorie-wise


Next Week…

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