You can easily be a healthy vegetarian or vegan

A diet without meat can provide you with all nutrients your body needs to survive, but it’s important being aware of what you eat to make sure you do get a balanced diet and don’t forget essential nutrients. Here are some things to watch out for.

Protein

Eating a mixture of plant protein foods will give you the proteins you need. Choose low fat dairy products to reduce fat intake. Good sources for protein are eggs, quorn, yoghurt, milk, beans, tofu, peas, lentils, seeds, nuts, soya products and cheese.

Omega 3

Vegetarians and vegans may go short of omega 3 fatty acids which are found in oily fish. Alternative sources include tofu, soya beans and rapeseed oil, omega 3 rich eggs, linseeds, sweet potatoes, pumpkin seeds and walnuts.

Iron

Omitting meat can result in lower intakes of iron and zinc, which increases the risk of getting diseases like deficiency anaemia. However, there is evidence that the body adapts over time so the risk is small for long term vegetarians. Eating vitamin C rich foods as well iron rich foods greatly improves the iron adsorption. Iron is found in wholemeal bread, nuts, green vegetables (broccoli, watercress), pulses, whole grains, fortified breakfast cereals, dried fruit and seeds.

Zinc

Zinc adsorption can be reduced by eating bran, so it's best to reduce your bran and bran enriched foods intake. Nuts, whole grains, wholemeal bread, seeds, eggs and pulses are good sources for zinc.

Calcium

Vegan diets are often low in calcium so more careful planning is needed. Calcium rich foods are brazil nuts, almonds, broccoli, spinach, sesame seeds, sunflower seeds, dairy products and soya milk.

Vitamin B12

Vegans should include B12 fortified products in their diet or take a supplement. Vitamin B12 is found in fortified foods, tofu, eggs, dairy products and soya milk.

Keeping track of salt and fat

Dairy products are a good source of protein, calcium and vitamin B12 and are easy to use in cooking. But if you eat full fat versions such as hard cheeses every day, your fat intake might be too high. Try lower fat versions such as semi-skimmed milk, low fat yoghurt and virtually fat free fromage frais.

For the Dutch version of this article, please look at: Vegetarisch eten.

Wed, 19 Sep 2007 | Posted in: Nourishment | Posted by: Georgette Henson

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