Nutrition For A Vegan Articles & Resources

* Diet or weight-loss bars. Snacks that vary nutritionally depending on the regime they adhere to. For instance, Zone bars, which have about 210 dories, abide by their formula of 40 percent calories from carbs, 30 percent from protein and 30 percent from fat.

* Meal-replacement bars. These generally contain the nutritional equivalent of a low-cal meal: 200 to 400 calories, 30g carbs, 15 to 20g protein, 5 to 10g fat and various vitamins and minerals.

Q:

How can energy bars benefit vegetarians?

A:

Vegetarians are always looking for quality protein sources, and some energy bars offer as much as 35 grams per bar--about half of your daily protein requirements. High-protein bars are especially good for vegetarian athletes who need higher amounts of protein than non-athletes--both for fuel and to replace nutrients lost during heavy exercise, says Liz Applegate, PhD, professor of nutrition at the University of California, Davis, and fellow of the American College of Sports Medicine. Just check labels for animal protein sources--they're not always obvious. High-quality vegetarian sources of protein include soy, whey and casein.

Among the best vegetarian high-protein brands are AllGoode Organics, Boulder, GeniSoy, Spirutein, Odwalla and Luna bars. An energy bar plus a glass of soymilk will bring your protein intake to about 20 grams, the recommended minimum amount per meal for vegetarians or vegans, says Cynthia Sass, RD, MPH, a spokesperson for the American Dietetic Association.

Another benefit of energy bars? They're often loaded with zinc, calcium, vitamins [.12] and D, and other nutrients. "I'm a huge fan of fortified energy bars," says Sass, a vegan. Check the bar labels to see what you're getting.

Q:

How do I make sense of nutrition bar labels?

A:

THESE ARE YOUR WORDS TO WATCH:

* Calories. Look at the overall calories to see if you have a meal replacement or a snack. If they're much over 200 calories, you're eating a meal.

* Protein. A bar with 15 to 35 grams of protein will help rebuild muscles.

* Carbs. While some labels highlight net carbs, look for the complete carb count--that's the important figure. Some bars can have as many as 20 to 45 grams of complete carbs, but in "real" food, one serving of carbs is 15 grams.

Most people can't burn the equivalent of three helpings of carbs in an afternoon at their desks, Sass says. She recommends that you visualize how much food your nutrition bar is replacing. "For example, 15 grams of carbs equals 1/2 cup of rice or whole wheat pasta. So, a high-carb bar with 45 grams of carbs is the equivalent of 1 1/2 cups of rice," says Sass. "The illusion that bars are just a little snack is shattered when you think of it that way and see how much just one bar contributes to your carbohydrates for the day." So, if you aren't eating bars to gain weight, high-carb bars aren't a good option for snacking, especially if you are sedentary.

* Fat. It varies widely between bars, but look for fewer than 5 grams of fat per bar. "Saturated fat is added to improve flavor, but it's bad for cardiovascular health," says Cedric Bryant, PhD, chief exercise physiologist of the American Council on Exercise (ACE).

Q:

Can't I just eat a candy bar instead and save myself two bucks?

A:

No. Although some energy bars have more calories than a Milky Way, most are more nutritious than candy bars. "Energy bars have the protein equivalent of a veggie burger or a cup of soymilk. As a rule, candy bars have almost no protein," Sass says. 'And no candy bar has 100 percent of your [.12] for the day, while some bars do, such as PowerBar Protein Plus."

Q:

Do "women's" bars really offer something special, or is that just a gimmick?

A:

Women can certainly eat "men's" nutrition bars, and vice versa. Yet some bars, such as Luna, do benefit women in particular because they're fortified with calcium, folic acid and iron, three nutrients often low in American women's diets, according to Bryant.

Another good "female" ingredient is soy protein, which research indicates can reduce heart disease, the No. 1 killer of women as well as men. Soy may also help menopausal women reduce hot flashes, but that research is less solid.

Q:

Can nutrition bars help me lose weight even if I don't exercise?

A:

Yes. Eating a bar instead of a meal gives you a definitive calorie count. And eating a bar instead of skipping a meal means you'll be less likely to binge later. Tricia Bland, RD, ACE-certified personal trainer, recommends weighing your calorie intake against your daily expenditure. "That's the key to staying healthy and lean: that your calories don't exceed your activity level."

Q:

What foods are nutritionally comparable to nutrition bars?

A:

In terms of carbs, protein and fat, the following portable foods are rough equivalents to an average nutrition bar.

* Trail mix made of 1/2 to 1 cup whole grain cereal such as Chex, 1/4 cup nuts--peanuts, almonds or walnuts are the highest in protein--and 1/4 cup dried fruit;

* 8 ounces yogurt with 1/4 cup nuts (for more carbs, add 1/4 cup granola);

* 1 stick string cheese and 6 to 8 wheat crackers;

* 1/2 cup cottage cheese with 1 Tbs. chopped nuts and 1 cup fresh fruit (or 1/2 cup canned fruit);

* 1 cup milk or soymilk, 1 Tbs. peanut butter and 6 to 8 wheat crackers

Though thoroughly educated about energy bars, writer Nancy Brand Patel prefers a snack of smoked almonds mixed with dried cherries.