Being vegetarian can mean different things for different people. Some exclude meat, poultry and fish, and include dairy and eggs (ovo-lacto-vegetarian), some exclude meat and eggs and include dairy (lacto-vegetarian), some exclude meat and dairy but include eggs (ovo-vegetarian), while vegans exclude meat, dairy, eggs and other animal products (including honey, leather, wool) from their diets and lifestyle. In general, all vegetarians include fruits, vegetables, grains, beans/legumes, seeds and nuts in their diets.
Is there a potential deficit of certain nutrients in vegetarian, especially vegan diets?
According to AND (Academy of Nutrition and Dietetics), vegetarians may be at a lower risk of developing cardiovascular disease, hypertension, diabetes, certain cancers and obesity, and thus increase longevity and healthfulness. Vegetarian diets in general tend to be lower in saturated fat and cholesterol than non-vegetarian diets because the former are low in or without animal products. The key to maintaining optimal health as a vegetarian is eating healthy and well-planned meals including a variety of fruits, vegetables, grains, nuts and beans/legumes. When cooking vegetarian meals for oneself, it is vital to understand the nutrient requirements for maintenance and repair of body functions and tissues. Unless well planned, vegetarian diets can lack certain nutrients. Some nutrients of concern in a vegetarian diet are:
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| image source: www.foodandnutrition.org |
Iron – iron-deficiency (anemia) is a concern when cooking vegetarian meals, especially for young women. Vegetarian sources of iron are non-heme sources of iron (including green leafy vegetables, beans, raisins, watermelon, and tahini) which are not as readily absorbed as heme-sources (meat, fish and poultry). Adding vitamin-C rich foods like bell peppers, guava, green leafy vegetables, lemon (juice) and oranges to foods high in non-heme iron (or eating them together in a meal) makes non-heme iron more available to the body.
Protein – Protein plays a vital role in growth, repair and maintenance of body tissues and organs in children. The average adult's protein needs are 0.8g of protein per kilogram of body weight. According to Reed Mangels, RD and author of the book Simply Vegan, ‘ it is easy for a vegan diet to meet recommendations for protein, as long as calorie intake is adequate. Strict protein combining is not necessary; it is more important to eat a varied diet throughout the day.’
Vitamin D – a vegetarian diet, especially a vegan diet may lack vitamin D (necessary for bone growth and maintenance) readily available in meat, poultry, fish, and eggs and dairy. Sufficient exposure to sunlight on a daily basis and consumption of mushrooms, yeast-based products, products fortified with vitamin D like soy milk and rice milk and oral intake of vitamin D supplements help to maintain adequate vitamin D status in vegans.
Vitamin B12 – this vitamin is important in the process of converting food into fuel to give our body energy, in preventing anemia and also helps reduce risk of cardiovascular diseases. Animal products are great sources of this vitamin. Milk, eggs, nutritional yeast, B12 supplements and foods like soy milk that are fortified with B12 are important vegetarian sources of B12.
Calcium – calcium is required for a many bodily functions including teeth and bone growth, blood clotting and muscle contraction. Good sources of calcium are green leafy vegetables, dairy, tofu, calcium fortified foods like orange juice, soy milk, almond milk.
Omega 3 fatty acids – Milk fortified with DHA (docosa hexaenoic acid) is a good source of omega 3 fatty acids for vegetarians. Also, for vegans and vegetarians, ALA (alpha-linoleic acid) and algal DHA supplements are the main source of omega 3 fatty acids. Flax seeds, walnuts, canola oil, soybeans are rich in ALA.
Zinc - is an important mineral for growth and development. Zinc-rich vegetarian foods include grains, nuts and legumes.
Tips for eating balanced and healthy vegetarian meals:
- Cooking at home allows us to control what goes into the food we eat (like amount of oil, salt, spices). Also, using fresh, seasonal produce to cook meals enhances their taste and visual appeal.
- Keep it simple – explore quick and easy recipes and create your own using few ingredients.
- Go whole grain – Whole grains and beans are rich in B vitamins, iron and fiber, have complex carbohydrates which help in better in terms of lowering glycemic load.
- Plan ahead – making weekly meal plans and shopping ahead to stock up on perishables (fruits and vegetables) and non-perishables (like grains, beans, pasta, flour, spices, condiments) helps save time and energy. Also, pre-preparation like soaking and cooking beans, washing and chopping vegetables helps save on time. Buying pre-washed and pre-cut or frozen vegetables and fruits is another option.
- Include variety - different colored fruits and vegetables, different types of beans, grains not only make it more interesting but also lessen the risk of getting nutritional deficiencies. Buy local and seasonal produce as they are fresh and the nutrients therein are at their peak – shopping for produce at a Farmers’ market is a great idea.
- Mock meats have a texture similar to their meat counterparts and are good as occasional treats as they are highly processed foods made from wheat gluten or textured soy protein.
- Regularly checking vitamin D and B12 levels and taking supplements if the levels of these vitamins are low.
- Reduce consumption of sugar and high fat foods (including candies, sweets, cakes, cookies, fried foods, eggs) which may be high in calories but low in nutrients.
Stay tuned for tips on stocking a vegetarian pantry and healthy recipe ideas in part 2 of the Vegetarianism blog entries, coming soon.
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| image source: http://www.med-health.net |
Guest blog submitted by: Divya Denduluri, MS, CLEC and edited by UC San Diego FitLife Dietitian, Prashila Mistry, MS, RD, CLEC.
Divya practices vegetarianism and has a Master's degree in Nutritional Biology from UC Davis (2012) along with a Master's degree in Home Science with emphasis in Food Science and Nutrition from SNDT Women’s University in India (2006). She plans to continue to her education with goals of becoming a Registered Dietitian.
