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Vitamin D Sources for Vegetarians

7/29/2020

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Vitamin D is crucial for healthy bones and teeth as well as proper heart, immune system, and brain function. Unfortunately, there are very few foods that contain it and most of them are animal products so it can be hard for vegetarians to get this vitamin through diet alone. It’s not impossible though and here are some options:

• Egg Yolks
The amount of vitamin D in egg yolks greatly depends on the quality of life of the chickens that laid them. If they’re allowed to roam outside, their eggs can have up to 4 times the amount of vitamin D found in eggs from chickens that are kept indoors.

• Cheese
You can find small amounts of vitamin D in cheese, but the amount varies by type. Cheddar, Monterey, and Fontina contain the highest amount while soft cheeses like cottage and ricotta contain 0%.

• Mushrooms
Mushrooms have the distinction of being the only edible plant source of vitamin D. It’s been found that if they’re exposed to UV light during their growth, mushrooms can be as effective at raising your vitamin D levels as supplement pills. Check the packaging to see if the mushrooms you’re going to buy have these increased vitamin D levels.

• Fortified Foods
There are lots of options of foods that have vitamin D added to them including oatmeal, some dry cereals, milk, yogurt, and plant-based milks. 



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    Amanda is a mother of three (10, 7, and 5) and has been married for 14 years.   My weight loss journey started July 17, 2008, one day after my daughter's first birthday.  Tipping the scales at 235 pounds at 5'3, being an over weight, over tired, out of shape role model no longer appealed to me and I knew it was time for a change.   Three pregnancies later, I had lost a total of 105 pounds.  I had run 2 marathons and dozens of half marathons.  Something was missing.  I was thin, but I wasn't fit.  I wasn't healthy.  I could feel it in my insides.  I was 136 pounds and a size 8.  Something didn't add up.   I got my certification in personal training, nutrition, weight management, and dove into supplementation and whole foods.  90 days later, I gained 10 pounds and lost two pants sizes (8 to a 4). 
     
    Continuing on this path, all of my clients wanted to know how I was doing it.  I always dreamed of creating a business that truly added value to people and improved their health.  My husband, Grant, and I decided it was time to take that leap.

    December 9, 2016, Simply Prepped Meals was born.  Based around the mission of providing whole food based nutrition to people's doorsteps, we set out to create a new idea that fast food didn't have to be expensive or bad for you.   Six months later, we built our permanent location in Cynthiana, IN.  Then, January 2, 2018, we entered into a partnership with the YMCA of Southern Indiana to continue spreading the word of meal prep and eating with purpose. 

    Amanda coaches individually as well as continues to drive their business.  Any questions about personal coaching can be directed to her at amanda@simplypreppedmeals.com

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