Thomas is a 32-year-old vegan playwright. Most of his time is spent working from home when he’s is not in meetings and rehearsals. His work hours vary significantly — he can be writing between two and 12 hours a day, sometimes through the night to complete a project. While other playwrights may smoke, drink or exercise to break up the writing day, Thomas prefers to snack on food as he finds eating an “anxiety dispeller’’. Working from home means food is always close and easily accessible. With his mind focused on work he frequently eats without concentrating on his food and finds himself overeating. He admittedly knows he eats too many carbohydrates, a common habit of vegans.
10am
Three pieces of wholegrain toast with peanut butter and strawberry jam. 2 carrots.
11am
Soy latte with 1 sugar
1.30m
Tofu and spinach on a big bowl of white pasta. Celery stick with peanut butter.
6pm
Handful of potato chips and babaganoush
7.30pm
Bean, tomato and celery soup with a large handful of croutons.
10.30pm
2 Oranges. 3 kiwifruit. Five oreo cookies. A small bowl of soy ice cream. Wasn’t concentrating on what I was eating. Just picking away.
Nadia Lim’s nutrition quick fix
It is possible to be vegan and get the essential nutrients you require through your food. You need at least seven servings of fruit and vegetables a day, especially those leafy greens — add a squeeze of lemon juice as a source of vitamin C to help the absorption of iron. I like that you’re having vegetables at breakfast, keep it up! But you need to replace the refined carbohydrates (sugar, white flour, white pasta etc) in your diet with more natural unrefined/unprocessed carbohydrates such as legumes (lentils, chickpeas and beans), kumara, pumpkin and potato. They contain more nutrients. Keep your pantry stocked with healthy snacks such as raw nuts, which are full of good fats, so there’s always a healthy option on hand. Green smoothies make a great nutrient dense snack— try spinach, fruit ( mango, frozen raspberries and/or banana), milk alternative such as soy or rice milk fortified with calcium and ½ avocado (optional) and a teaspoon of honey if you like. Also, try taking some time out when you eat and listen to your body when it’s full — not only will your body benefit but your mind will too.
