I am a Vegetarian - How can I ensure I am getting adequate nutrition
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| A
vegetarian diet focuses on plants for food.
These include fruits, vegetables, dried beans
and peas, grains, seeds and nuts. There is
no single type of vegetarian diet. Instead,
vegetarian eating patterns usually fall into
the following groups: |
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|
The
vegan diet, which excludes all meat and animal
products |
|
The
lacto vegetarian diet, which includes plant
foods plus dairy products |
|
The
lacto-ovo vegetarian diet, which includes
both dairy products and eggs |
|
|
| |
| People
who follow vegetarian diets can get all the
nutrients they need. The key is to
consume a variety of foods and the right amount
of foods to meet your calorie needs. Follow
the food group recommendations for your age,
sex, and activity level to get the right amount
of food and the variety of foods needed for
nutrient adequacy. |
| |
Nutrients vegetarians may need to focus on include protein, iron, calcium, zinc and vitamin B12. |
| United
States Department of Agriculture |
| |
|
Protein
has many important functions in the body and
is essential for growth and maintenance. Protein
needs can easily be met by eating a variety
of plant-based foods. Combining different
protein sources in the same meal is not necessary.
Sources of protein for vegetarians include
beans, nuts, nut butters, peas, and soy products
(tofu, tempeh, veggie burgers). Milk products
and eggs are also good protein sources for
lacto-ovo vegetarians. |
|
Iron
functions primarily as a carrier of oxygen
in the blood. Iron sources for vegetarians
include
iron-fortified breakfast cereals, spinach,
kidney beans, black-eyed peas, lentils, turnip
greens, molasses, whole wheat breads, peas,
and some dried fruits (dried apricots, prunes,
raisins). |
|
Calcium
is used for building bones and teeth and in
maintaining bone strength. Sources of calcium
for vegetarians include fortified
breakfast cereals, soy products (tofu, soy-based
beverages), calcium-fortified orange juice,
and some dark green leafy vegetables (collard
greens, turnip greens, bok-choy, mustard greens).
Milk products are excellent calcium sources
for lacto vegetarians. |
|
Zinc
is necessary for many biochemical reactions
and also helps the immune system function
properly. Sources of zinc for vegetarians
include many types of beans
(white beans, kidney beans, and chickpeas),
zinc-fortified breakfast cereals, wheat germ,
and pumpkin seeds. Milk products are
a zinc source for lacto vegetarians. |
|
Vitamin
B12 is found in animal products and
some fortified foods. Sources of vitamin B12
for vegetarians include milk
products, eggs, and foods that have been fortified
with vitamin B12. These include breakfast
cereals, soy-based beverages, veggie burgers,
and nutritional yeast. |
|
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| Tips for Vegetarians |
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Build
meals around protein sources that are naturally
low in fat, such as beans, lentils, and rice.
Don't overload meals with high-fat cheeses
to replace the meat. |
|
Calcium-fortified
soy-based beverages can provide calcium in
amounts similar to milk. They are usually
low in fat and do not contain cholesterol. |
|
Many
foods that typically contain meat or poultry
can be made vegetarian. This can increase
vegetable intake and cut saturated fat and
cholesterol intake. |
| |
|
| Consider: |
| |
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Pasta
primavera or pasta with marinara or
pesto sauce |
|
Veggie pizza (Home made) |
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Vegetable
lasagna |
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Tofu-vegetable
stir fry |
|
Vegetable
lo mein |
|
Vegetable
kabobs |
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Bean burritos or tacos |
|
A
variety of vegetarian products look
(and may taste) like their non-vegetarian
counterparts, but are usually lower
in saturated fat and contain no cholesterol. |
|
For
breakfast, try soy-based patties. |
|
Rather
than hamburgers, try veggie burgers.
(Home made) A variety of kinds are available,
made with soy beans, vegetables, and/or
rice. (Not fried aloo tikki's) |
|
Add
vegetarian meat substitutes to soups
and stews to boost protein without adding
saturated fat or cholesterol. These
include tempeh (cultured soybeans with
a chewy texture), tofu, or wheat gluten
(seitan). |
|
For
barbecues, try veggie or garden burgers,
marinated tofu or tempeh, and veggie
kabobs. |
|
Make
bean burgers, lentil burgers, or pita
halves with falafel (spicy ground chick
pea patties). |
|
Some
restaurants offer soy options (texturized
vegetable protein) as a substitute for
meat, and soy cheese as a substitute
for regular cheese. |
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Most
restaurants can accommodate vegetarian modifications
to menu items by substituting meatless sauces,
omitting meat from stir-fries, and adding
vegetables or pasta in place of meat. These
substitutions are more likely to be available
at restaurants that make food to order. |
|
Most
Asian and Indian restaurants offer a varied
selection of vegetarian dishes. |
|
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| Look up vegetarian
recipes under our recipes tab for suggestions. |
| Source: http://www.mypyramid.gov/tips_resources/vegetarian_diets.html |
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