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As a vegan, I have to know how to get the most energy from my food. Vegans don't eat meat, eggs, or dairy; we derive all our energy and nutrition solely from plant-based foods.

Vegetables, fruits, grains, and nuts are nutritional powerhouses; knowing how to get the most out of them will add energy to every meal you eat.

Every vegetarian develops their own tricks for boosting the nutrients in food. These secrets may surprise you; what's really surprising is how easy it is for everyone to incorporate these simple practices into their grocery shopping and food preparation.

== KNOW WHAT TO EAT ==

Energy comes from vitamins, minerals and trace elements found in food. Knowing which foods contain these nutrients is the first step toward getting more energy from your food.

Calcium doesn't come only from dairy products! Where do you think cows get their calcium? From plants, that's where. The following plants, calorie for calorie, are higher in calcium than milk: bok choy, greens, broccoli, and looseleaf lettuce. Celery, romaine lettuce, parsley, kale, okra, summer squash, cauliflower and green beans also contain substantial amounts of calcium.

Magnesium regulates your heartbeat and your body's electrical activity and is essential to the immune system's operation. These plants are the major source of magnesium: Spinach, asparagus, sunflower seed kernels, and all sorts of beans.

Iron carries oxygen throughout the blood. Calorie for calorie, these foods all have more iron than lean steak: Parsley, spinach, Swiss chard, mustard greens, and looseleaf lettuce; green peas, asparagus, cabbage, tomato, and cauliflower.

Vegetables give you plenty of energy. Why stop at five a day?

== EAT FRESH FOOD ==

Sadly, by the time these vegetables you buy at the supermarket find their way to your dinner plate, they have lost much of their nutritional value. According to Dr. William S. Peavy, a tomato that is picked while green and artificially ripened has one-third less vitamin C than a vine-ripened tomato.

Buy local! The most perishable vegetables are lettuce, spinach, Chinese cabbage, kale, endive, and parsley. The most perishable fruits are peaches. Go out of your way to buy those items at a farmers' market, and go early enough to watch the farmers unpacking their food so you can observe different handling methods and delivery vehicles.

Soak leafy vegetables in ice water as soon as you get them into your kitchen. After they're completely chilled, store them in the crisper drawer of the refrigerator.

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