Vegetarian & Vegan Nutrition

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H LESSON ONE
E
AN INTRODUCTION
S International diets are taking a turn as many staple foods in traditional
C cuisines, for example the British roast dinners, or sausages and bacon, are being
H substituted with plant alternatives. Not only are we seeing a growing number
O of vegetarians and vegans, a rise of ‘flexitarians’, also known as the occasional
O vegetarian, means people are choosing to reduce the amount of meat and dairy
L in their shopping baskets to improve their waistline and to help the planet.

O Plant-based cooking
is undergoing an exciting
F makeover as people forgo
meat for a plant substitution
N and, as meat-eaters leave
A beef and pork on the
T shelves, the new ‘green
U cuisine’ is making strides!
R
A Vegetarian cuisines
are becoming the
L
mainstream, and many
high-profile figures are
H promoting plant-based diets with very visible campaigns advertised on social
E media and in the news, for example Sir Paul McCartney promoting meat-free
A Mondays, and celebrities are boosting sales of plant-based foods in the
L supermarkets. Profits from meat-free products therefore continue to grow.
T
H Demand for meat-free meals has hit restaurants, and many have embraced
the tide and the desire of its customers to cut out meat by following the simple
supply and demand economic model. As more people switch to beans and tofu,
S so does awareness of the importance of balancing meals, and in addition to the
C many ways in which plant-based foods can be prepared.
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E Can the vegetarian and vegan lifestyle meet the nutritional needs of the
N individual?
C
E As people exclude animal products from their plates, without some
planning, awareness of nutrition and the essential nutrients making up the diet,
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the risk of nutritional deficiencies looms, particularly in growing children,
teenagers, and the older adult. Deficiencies in iron, calcium, zinc, vitamin B12
and iodine are most at risk.

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H However, a well-planned vegetarian or vegan diet can supply all
E necessary nutrients in abundance, suited to pregnant and breastfeeding women,
toddlers, young adults, athletes, older adults, and individuals with health
S conditions. A varied plant-based diet naturally includes plenty of fruit,
C vegetables, and dietary fibre, and is low in saturated fats and high in
H antioxidants.
O Designed by registered dieticians Brenda Davis and Vesanto Melina, the
O ‘Vegan Plate’ below illustrates the important food groups and how much each
L should contribute to the vegan diet.

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Are all vegetarians and vegans healthy?
S A definite no! There are just as many unhealthy vegetarian/vegan foods
C as there are unhealthy meat-based foods, and all are linked to weight gain and
I many other health conditions, including cardiovascular disease, type 2 diabetes,
E and cancer.
N
C
Fast foods, high-fat dairy products, and high-sugar snacks are equally as
E
unhealthy as their meat equivalent, therefore vegetarians and vegans need to pay
S attention to their diet as well as their weight, if they wish to enjoy the health
benefits of eating a plant-based diet.

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 Vegetarian & Vegan Nutrition
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H Are animal products really bad for us?
E
Red meat is a very good source of dietary protein, vitamins and minerals,
S including iron and vitamin B12. However, too much processed red meat is
C discouraged by the Department of Health in the UK. This does not mean all
meat is bad for us, but eating too much meat and too few fruits and vegetables is
H associated with many health conditions, including bowel cancer.
O
O Meat can contain high levels of saturated fat (known as the ‘unhealthy
L fat’) which can raise cholesterol levels in the blood and be a risk factor for heart
disease. However, trimming the fat from meat, choosing low-fat meat products,
O and healthy cooking preparations, can dramatically reduce saturated fat content.
F
People who adopt plant-based diets are certainly influenced by the health
aspects of vegetarianism and veganism (discussed in subsequent lessons),
N particularly with the use of antibiotics in livestock and the saturated fat content
A in meat and dairy products.
T
U However, many individuals turn to plant-based diets for several reasons,
R including the mistreatment of livestock in factories and during transportation,
the carbon footprint, and the un-sustainability of the diary and meat industry in
A
terms of water usage, deforestation, energy consumption, global warming, loss
L of biodiversity (diversity of plant and animal species in the environment due to
farming methods and demand), soil erosion, and grassland destruction. As such,
H trends towards more plant-based diets are much more complex, and far more
E encompassing than simple individual and immediate benefits.
A
L THE DIFFERENT VEGETARIAN DIETS
T The Vegetarian Society provides a very useful definition of the vegetarian diet:
H
"A vegetarian is someone who lives on a diet of grains, pulses, legumes, nuts,
S seeds, vegetables, fruits, fungi, algae, yeast and/or some other non-animal-
C based foods (e.g. salt) with, or without, dairy products, honey and/or eggs. A
I vegetarian does not eat foods that consist of, or have been produced with, the
E aid of products consisting of, or created from, any part of the body of a living or
N dead animal. This includes meat, poultry, fish, shellfish, insects, by-products of
slaughter, or any food made with processing aids created from these."
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H The vegetarian diet can take on different forms:
E
 Lacto-ovo vegetarians: the most common type of vegetarian diet, lacto-
S ovo vegetarians consume both dairy and eggs (‘lacto’ and ‘ovo’
C respectively). Often lacto-ovo vegetarians choose organic, free-range
H eggs (although the definition of ‘free-range’ is still ambiguous).
O  Lacto-vegetarians: consume dairy products but exclude eggs.
O  Ovo-vegetarian: consume eggs but exclude dairy products.
L
 Vegan: avoids all products derived from animals, including dairy and
eggs.
O
F PESCATARIANISM

N The pescatarian diet includes fish but not the flesh of other animals.
A Many pescatarians follow a lacto-ovo vegetarian diet. Pescatarianism is not
T recognized by the Vegetarian Society as a type of plant-based diet.
U
Similar to other largely plant-based diets, many pescatarians choose to
R exclude meat products based on the health benefits it offers in addition to the
A ethical reasons. Although the debate on whether fish feel pain has influenced
L people’s decision to include fish in their diet, it is general believed that fish do
experience pain.
H
E Some neurobiologists and fishery
scientists state that fish do not have a
A
conscious awareness of pain as they do not
L have the neuro-physiological capacity.
T However, many researchers have proven
H that fish respond to and comprehend pain
as they have neurotransmitters (such as
S endorphins) to relieve pain.
C
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E In fact, research has identified over 20 pain receptors in the mouths and
N heads of fish (areas where barbed hooks penetrate fish flesh). The Farm Animal
C Welfare Committee (FAWC) in their 2014 report stated that:
E
S “Fish are able to detect and respond to noxious stimuli, and FAWC
supports the increasing scientific consensus that they experience pain.”

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H SOCIAL AND CULTURAL ASPECTS OF VEGETARIANISM
E

S Vegetarian and vegan diets are certainly gaining popularity, and

C millions more choose to be an occasional vegetarian (flexitarian), reducing their
meat consumption for environmental and/or health benefits.
H
O Furthermore, the Government supports and endorses the progressive
O transition from diets dominated by meat and animal products to diets based on
L plant foods, promoting more sustainable methods of production and healthier
diets, and the inclusive use of fruits, vegetables, nuts, beans, and pulses. Efforts
O have also been made to ensure vegetarian and vegan options are made available
F in schools, hospitals, and other public sector establishments.

THE YOUNG
N
A In the UK, it is the young in particular where big dietary shifts are
T occurring:
U
R “Young people have increased their awareness of the environmental impact of
A eating meat from 8% in 2007, to 40% in 2013.”
L The Vegetarian Society

H
Social media has played a very large role in the attitudes of young people,
E increasing awareness of ethical and environmental issues surrounding the
A production of meat and the treatment of animals, and many websites and
L campaigns promote veganism through the use of celebrity endorsement. Social
T media usage means messages can spread far and wide.
H
Despite the growing trend, a stigma is still attached to those following
S plant-based diets, and men in particular still experience subtle yet generalized
C exclusion in mainstream circles for following a vegetarian or vegan diet. Yet,
although there is still a long way to go, the transition is happening and change is
I
occurring!
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L THE HEALTH BENEFITS

A vegetarian or vegan diet can be extremely healthy, varied, and diverse,

H although it is wrong to assume that a diet will be healthier by simply cutting out
E meat. The health benefits of a plant-based diet will only be enjoyed if the diet is
A balanced. This means:
L
T  Consuming a minimum of 5 portions of fruit
H and vegetables each day
 Including wholegrain carbohydrates (brown
rice, potatoes with skins, wholegrain bread etc.)
S
 Including beans, pulses, nuts, eggs, and other
C protein sources
I  Choosing low fat dairy or dairy alternatives (for
E example, plant-based milks and yoghurts
N fortified with calcium, or foods containing a
C natural source of calcium)
E  Choosing small amounts of unsaturated plant
S oils and spreads
 Drinking plenty of fluids (6-8 cups/glasses a
day) of which a least half should be water

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T THE SIX ESSENTIAL NUTRIENTS & THEIR FUNCTION
H
E All diets should be balanced to bean example of good nutrition. It is
referred to as ‘balanced’ as the total sum of nutrients and energy supplied by the
S foods we eat meets all our nutritional needs. We should all be choosing suitable
C foods and drinks to meet our own unique nutrient and energy (calories) needs,
H with the right balance of the six essential nutrients beingcarbohydrate, protein,
O fat, fluid, vitamins, and minerals.
O
Healthy eating means:
L
Consuming regular meals and snacks (i.e. breakfast, lunch, and dinner);
O Limiting high saturated fat/added-sugar foods and beverages
F Watching our salt intake
Consuming the right amount of calories for weight maintenance
N
A A balanced diet should also:
T
U  Be tailored to our age, health status, and activity levels;
R  Supply all essential nutrients in the correct quantity;
A  Incorporate a variety of fresh and minimally-processed foods.
L
Foods often contain more than one nutrient, and foods which are a good
H source of a certain nutrient may also be a good source of another (for example,
E beans and pulses provide a good source of plant-based proteinalthough also
A contain healthy carbohydrates). Most foods contain a combination of nutrients,
although no single food contains all nutrients in their required ratio. Therefore
L
variety, especially for vegetarians and vegans, is key.
T
H It is important to note that simply being of an ideal weight does not imply
that our diet is sufficient, that we feel great, that we are getting all essential
S nutrients, and that we are protected against chronic disease. We have to make
C smart food choices and develop long-term healthy habits, including the
I incorporation of exercise.
E
N THE FIRST ESSENTIAL NUTRIENT: CARBOHYDRATE
C Wholegrain sources of carbohydrates supply dietary fibre, which has
E many health benefits including protection against heart disease, diabetes, and
S some cancers. Dietary fibre also helps weight control, and is a very important
component in digestive health. Foods containing carbohydrate form part of a
healthy diet as they are an excellent source of vitamins (e.g. the B vitamins).

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 Vegetarian & Vegan Nutrition
T The three main types of carbohydrate include sugar, starch, and dietary
H fibre. The different types of this macronutrient have different impacts on our
E blood sugars and health:

S  Sugar: the simplest form of carbohydrate found naturally in some foods,

C including fruit, fruit juices, and milk (lactose);
H  Starch: starch is formed from the bonding of several sugar units together,
O which ultimately takes the body longer to break down (and thus a gradual
O release of energy is experienced) compared to the simple form. Starch is
L present in plant-based foods, such as bread, rice, and potatoes;
 Fibre: fibre is present in plant-based foods only, such as vegetables,
O wholegrain food products, beans, and pulses. Non-digestible carbohydrate,
F such as cellulose, supports digestive health and is found in fruits and
vegetables.
N
A Carbohydrates encompass a very broad category of foods and, for
T vegans, protein-rich foods almost always contain a source of carbohydrate (e.g.
U beans, pulses, and nuts). Grains typically contain the highest level of
R carbohydrate per weight. Wholegrain varieties have the added benefit of higher
A protein content compared to their more processed alternatives.
L
SUGAR IN FRUIT
H Fruit contains sugar in varying quantities, and whole fruit contains
E numerous vitamins and minerals in addition to dietary fibre (fibre is only found
A in foods of plant origin). Due to their water content, fruits are naturally low in
L calories and contain soluble fibre (e.g. bananas), which helps to control blood
T cholesterol levels, and insoluble fibre, which aids digestion and the removal of
H waste. Edible fruit peel tends to contain the largest concentration of nutrients.

S Although fruit is considered a very healthy option, fruit sugars can also
lead to weight gain and other health issues when consumed in excessive
C quantities. Clients should aim for 2-4 portions per day of whole fruit, consumed
I at different intervals throughout the day.
E
N A portion of fruit (approx. 80g) is equivalent to:
C
E  A slice of melon
S  Half a grapefruit
 1 medium size fruit (e.g. apple)
 2 small size fruit (e.g. plums).

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T Smoothies, depending on preparation, can contain high amounts of sugar
H due to the volume of fruit included. Smoothies can be made with cow’s milk (or
E plant-based milks) rather than fruit juice, and a combination of fruit and
vegetables.
S
C VEGETABLES
H
O Vegetables contain only small amounts of carbohydrate compared to other
O carbohydrate sources, and most are naturally low in fat and calories. These form
L a very important part of the diet, and should be included with meals. By
choosing vegetables of different colours, clients benefit from important sources
O of many nutrients, including dietary fibre, potassium, folic acid, and vitamins A
F and C.

N Examples include:
A
T  Red: beets, red pepper, tomatoes,
U rhubarb, radishes
R  Yellow/orange: butternut squash,
A carrots, pumpkin, sweetcorn
L  White/tan brown: cauliflower, garlic,
ginger, parsnips, onions, turnips,
H shallots
E  Green: artichokes, asparagus, broccoli,
A Brussel sprouts, green beans, celery,
L cucumbers, peas
T  Blue/purple: eggplant, black olives.
H
THE SECOND NUTRIENT: PROTEIN
S
C Proteins are the building blocks of the body, and therefore play a
I fundamental role in the repair, maintenance, and building, of lean muscle.
E Protein forms part of every cell and thereforepromotes many different functions
N within the body. Unlike carbohydrate and fat, the body does not hold excess
C stores of protein, thus all protein in the body is in use.
E Proteins are created through the joining of amino acids. A total of 20
S amino acids are required by the body, of which nine are considered ‘essential’
(must be supplied by the diet). Different proteins in the body are comprised of
different combinations of amino acids.

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 Vegetarian & Vegan Nutrition
T Animal products are complete (e.g. meat, fish, eggs, and dairy), yet most
H plant-based foods need to be combined with other sources to ensure the
E complete mix of amino acids are included in the diet (this can occur over a few
days, and the full combination of amino acids does not need to be consumed at
S each meal as the body has a ‘pool’ of available proteins).
C
H Plants supplying a rich source of protein include:
O
 Nuts and seeds (whole and nut/seed butters)
O
 Beans and pulses
L  Soy (tofu, soy milk)

O Individuals following a balanced vegan diet will have no problem meeting

F their protein needs as long as their diet offers sufficient energy in the form of
calories. This is because protein is found in many plant-based foods, and nearly
N all beans, grains, nuts, and seeds, contain protein in varying quantities. Dietary
A sugar, fat, fruit, and alcohol, contains little if not negligible amounts of protein,
therefore following a varied diet is crucial. Vegetarians who include dairy
T
products and/or eggs should still aim to consume most of their protein intake
U from plant foods.
R
A THE THIRD NUTRIENT: DIETARY FAT
L
Dietary fat is the most energy dense nutrient (protein and carbohydrate
H have 4kcals per gram, and dietary fat has 9kcals per gram). Fats are found in
E both plant and animal sources, and can be an integral part of a plant (e.g. in
A avocado) or added during food processing.
L
The unfavourable type of fat is saturated, alongside trans fats, which are
T considered potentially harmful to health. Fats help with the absorption of some
H vitamins (fat soluble vitamins including vitamin A, D, E), provide a source of
energy, maintain cell membranes and regulate cholesterol.
S
C  Saturated fat: this type of fat is mainly found in animal sources, including meat,
I butter and cream. Saturated fat is also a component in palm oil and coconut oil.
E
N  Trans fat: this type of fat is found in fast food snacks and baked goods, and is
C manufactured from oils via the food processing method called partial
E hydrogenation
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Lower fat alternatives to high saturated fat foods form part of a healthy
H
diet. For example, dairy products provide the richest source of calcium, crucial
E
for bone health and the prevention of osteoporosis (calcium is discussed in
S subsequent lessons). For vegetarians, low fat options should be chosen where
C feasible to reduce saturated fat (unhealthy fat) intake. Plant-based sources of
H unsaturated fats include nuts, seeds, and plant oils.
O
O Unsaturated Fats
L
Unsaturated fats include monounsaturated and polyunsaturated, both
considered to be a beneficial and very necessary component in health and well-
O
being. Unsaturated fats are predominately found in plant sources such as olive
F oil, nuts, flaxseed, and fish (e.g. mackerel, salmon).

N These healthy fats improve our cholesterol profile by reducing ‘bad’

A (LDL) cholesterol and increasing ‘good’ (HDL) cholesterol. This lowers our risk
T of cardiovascular disease.
U
R LDL cholesterol leads to a build-up of plaque (fatty material) in blood
vessels, which is strongly correlated to heart disease. Replacing saturated fats
A
with unsaturated fats significantly reduces the risk of chronic disease.
L
Polyunsaturated fats
H
E The essential fats (omega-3 and omega-6 polyunsaturated fats) cannot be
A produced by the body, thus the only source is from food. Both these essential
L fats have been linked to reduced risk of heart disease, and can help to control
T different inflammatory conditions, including arthritis.
H
Although vegetarians and vegans do not eat oily fish (often recommended
as a good source of omega-3) there are other plant-based sources of these two
S essential fats:
C
I  Vegetarian sources of omega-3 include rapeseed, flaxseed, hempseed, and
E walnuts
N  Vegetarian sources of omega-6 include nuts, seeds, and soya beans
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H The optimal amount of these fats in the diet, in addition to the optimal
E proportions of omega-6 and omega-3 is still debated, although the health
benefits are well documented. Most people consume sufficient omega-6 in their
S diet (from cooking oils), although individuals are advised to eat more omega-3.
C Continual research into the different health benefits of oily fish and plant-based
H sources of omega 3 continues. All healthy diets should include only small
O amounts of dietary fat (which acts favourably in terms of the omega-6/omega-3
ratio).
O
L Cholesterol

O Some foods do contain a very small amount of cholesterol. However,

F many studies have concluded that their effect on blood cholesterol when
compared to saturated and trans-fat is minimal. Previous claims by the media
N that foods such as eggs and prawns are ‘unhealthy’ have been dismissed. We
A must not, however, forget that saturated fats are not the only type of food that
can have a negative impact on our heath. High-sugar diets, minimal exercise,
T
and being overweight/obese, can all increase our cholesterol levels.
U
R VITAMINS & MINERALS: THE MICRONUTRIENTS
A
L Micronutrients are most frequently referred to as ‘vitamins and minerals’
and are only required in very small quantities. However, their role is crucial for
H muscle and bone strength and optimizing energy levels, in addition to good
E health and overall well-being. There are seven major dietary micronutrients;
A calcium, phosphorus, potassium, sodium, sulphur, chlorine, and magnesium.
‘Trace elements’ are required in very small quantities, and include iron, cobalt,
L
copper, zinc, manganese, molybdenum, iodine, bromine, and selenium.
T
H VITAMINS & MINERALS AT-RISK FOR VEGETARIANS & VEGANS

S Although a varied and balanced vegetarian and vegan diet can meet the
C nutritional needs of the individual, clients following a limited diet with little
I variation are more likely to become deficient in the following micronutrients:
E
N  Calcium: an extremely important mineral in bone health. Also supports
C muscle contraction and relaxation. Best sources are found in dairy products.
E  Iron: transports oxygen to working muscles and helps the body produce red
S blood cells. Found in abundance in red meat, plant sources of iron are less
easily absorbed.

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 Zinc: similar to iron, zinc is less available in plant-based foods. Zinc is
H
E important for the formation of protein, and is a component in numerous
enzymes.
S  Vitamin B12: found almost exclusively in animal products, vegans may
C struggle to get their vitamin B12 requirements without fortification. Vitamin
H B12 is crucial for red blood cell formation.
O  Iodine: helps to regulate metabolism and growth. Vegans may be at risk of
O iodine deficiency, and having too little iodine in the diet may lead to low
L levels of thyroid hormones.

O Information on individual micronutrients is discussed in further detail in

F subsequent lessons.

N What are antioxidants?

A
Antioxidants are nutrients that are present in antioxidant-rich foods, and
T can come in the form of vitamins (e.g. vitamin A, C, and E), and minerals, or
U phytochemicals (plant chemicals). Each antioxidant has a very specific role in
R the body, protecting cells against damage and boosting the body’s natural
A defence system.
L
Damage to our cells is caused by excessive free radicals (unstable
H particles that are produced naturally by the body as a by-product of metabolism)
E leading to oxidative stress (considered to be a leading cause of ageing and
degenerative diseases). One serving of a fruit or vegetable can contain up to 100
A different phytochemicals!
L
T THE SIXTH NUTRIENT: FLUID
H
Fluid is involved in every single process and function in the body and,
S although it is rarely considered to have any nutritional value, our bodies cannot
C function without it; in fact, we could not survive for more than a couple of days.
I Thus, fluid is essential for life, and we need approximately 6-8 glasses of fluid
each day (or 1½-2 litres). Fluid is needed to:
E
N  Support chemical reactions in the body
C
 Replace fluid lost through sweating and breathing
E
 Enhance energy levels
S
 Transport vital nutrients around the body
 Support muscle activity

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 Remove waste products (through urine)
H
E  Optimize the metabolic rate

It is important to note that thirst is not a reliable indicator of the body's

S
need for water. The human thirst mechanism does not always let us know
C exactly how much fluid is required to maintain the levels of fluids and
H chemicals in the body that are so crucial to carrying out vital processes. Even
O mild dehydration can have adverse effect on mental performance such as
O memory, attention, and reaction time.
L
Dehydration is also a common cause of fatigue and constipation, and it is
O crucial to consume sufficient amounts of fluid when consuming dietary fibre.
F
NUTRIENT NEEDS OF DIFFERENT AGE GROUPS
N Young children can be brought up on a vegetarian or vegan diet as long
A as it is balanced and offers sufficient energy (calories), and protein for growth
T and development. Of particular importance are essential vitamins and minerals
U such as iron, calcium, vitamin D and vitamin B12 (refer to Lesson 6 on nutrition
R for children).
A
L As recommended by the Government (UK), all breastfed babies (birth to
one year of age) and infants from the age of six months to five years should be
given a vitamin supplement (vitamin drops are of particular importance for
H children on a vegetarian and vegan diet).
E
A VEGETARIAN & VEGANS DIETS FOR THE ELDERLY
L
T There are many factors that impact the nutritional needs of elderly
H individuals and, although their precise nutrient requirements are still unclear
(and obviously vary from individual to individual); older people typically
S require fewer calories compared to younger people. This is likely due to a
reduction in exercise and a lower metabolism (due to less muscle mass).
C
I There are many contributors to the nutritional requirements of the elderly,
E However, a balanced nutritious diet is imperative, and a plant-based diet can
N meet these needs although, due to factors such as ability to shop for or prepare
C food, access to food, digestive ailments, and chewing/swallowing troubles,
E elderly individuals may require some dietary modification.
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T What is clear is that there is less room for ‘empty calories’ and foods that
H offer little in the way of micronutrients and protein, such as snacks high in sugar
E and saturated fat (soft drinks, cakes, biscuits, and sweets). Some elderly adults
may have health conditions that require adjustment to their diet, including
S individuals with diabetes and high blood pressure for example.
C
H SUMMARY
O This course aims to provide therapists qualified in nutrition (from the
O school or elsewhere) with a sound introduction to healthy eating on a
L vegetarian/vegan diet, offering evidence based, up-to-date information on the
health benefits of a plant-based diet, and how to advise and guide clients
O wishing toreduce their meat consumption or convert entirely to a
F vegetarian/vegan lifestyle, and all its implications.

Packed with valuable practical information on making the transition,

N
balancing meals, and delicious recipes, this course will supplement a student’s
A current knowledge in nutrition, providing therapists all they need to know about
T meeting the nutrient needs of different age groups, including clients with health
U conditions.
R
A The course is also suitable for individuals wishing to follow a vegetarian/vegan
L diet.

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H QUESTIONS ON LESSON ONE
E Please answer the following questions using no more than 75 words for each.
Incorporate the questions within your answers
(e.g. the number of days in the year is 365).
S
C
H Q1. Define a flexitarian.
O
Q2. Are all vegans healthy?
O
L Q3. Define the vegetarian diet.
Q4. What is a lacto-ovo vegetarian?
O Q5. Are pescatarians considered vegetarians?
F
Q6. Which age group has seen the biggest dietary shift?
N Q7. Do all individuals following a plant-based diet enjoy its health
A benefits?
T Q8. What are the six essential nutrients?
U Q9. Why is variety especially important for vegetarians and vegans?
R Q10. Do individuals following a vegan diet have problems meeting their
A protein needs?
L

H
E
Return your answers to either:
A selfstudy@naturalhealthcourses.com
L or
T tutored@naturalhealthcourses.com
whichever applies.
H
Do not send any attachments;
S just type your answers into the body of the email, plain text, no formatting.
C
Please complete the subject box of every email exactly as follows
I (This has to be machine read and is Case Sensitive):
E
N Your Name – Vegetarian & Vegan Nutrition (tutored) – Lesson Number
or
C Your Name –Vegetarian & Vegan Nutrition (self-study) – Part Number
E
S Leave at least one blank line between each answer.
Don’t forget to keep a copy for your own records.

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