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Reasons Become Vegetarian Nutritional Info

March 11, 2009 · Vegetarian Nutrition · 3,981 views ·

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Vegetarians can have piece of mind knowing that plant based foods are loaded with nutrients, and contrary to meat eating propaganda, ample protein, iron, calcium, vitamin D, zinc, iodine and Omega-3’s .

Vegetarian Food Pyramid

Just like any other diet the key is to include a wide variety of different foods into your diet. No one food source is nutritionally complete by itself. Vegetarians have a wide variety of food groups to add to their die, including: grains, vegetables, legumes (beans), nuts, seeds and fruits. Whole unrefined foods are always the best choices, while eggs and dairy are optional.

By adapting a plant based diet you will be assured of obtaining nutrients from sources high in fiber, and low in saturated fats and cholesterol.

Thoughts on protein

In the typical Western diet, the average person consumes twice the amount of protein that their body needs. The main source of protein is from animal products which has the negatives of fat and saturated fats. Most people are surprised to hear that protein needs are much less than they normally consume.

In the past, high protein diets were promoted for weight loss, prevention of disease, and enhanced athletic ability. However there is little scientific research to support this. Study after study has shown that the healthiest diet is high in carbohydrates, low in fat, and moderate in proteins.

High protein diets are un-healthy, however we all need moderate amounts to maintain muscle and body tissue. The amounts of protein that we require can easily be found in a Vegetarian Diet by following the following guidelines:

5 or more servings of grains, (1/2 a cup of hot cereal, 1oz of dried cereal, or 1 slice of bread) each serving contains 3 grams of protein.

3 or more servings of vegetables, (1 cup of raw vegetables, 1/2 a cup of cooked vegetables, or 1/2 a cup of vegetable juice) each serving contains 2 grams of protein.

2-3 servings of legumes, (1/2 a cup of cooked beans, 4oz of tofu or tempeh, 8oz of soymilk, or 1 oz of nuts) each serving contains 4-10 grams of protein.

Iron - Great sources of iron are in dark green vegetables, soy, whole grains, beans and dark molasses. Cooking in cast iron pots can also contribute to iron intake. Adding fruits and vegetables that are high in vitamin C helps the body to absorb more iron.

fruit display Calcium - Dairy products are high in calcium, but can also be found in adequate amounts, in plant based diets. Good sources of calcium for vegetarians are dark green leafy vegetables, broccoli, kale, bok choy, beans, tofu, tahini, sesame seeds, almonds, figs, seaweed, and unrefined molasses.

Vitamin D - is essential to our bodies for the uptake of calcium and is formed in the presence of direct or indirect sunlight. Our bodies store vitamin D in the summer, for use in the winter. About 10-15 minutes of sunlight on the face or hands is sufficient for light skinned people, and more is okay for the elderly and darker skinned people. People getting insufficient sun can take a Vitamin D supplement.

Zinc - is found in whole grains, tofu, miso, legumes, sprouts, nuts, seeds as well as eggs and dairy products.

Iodine - can be received from regular iodized table salt. If you use sea salt (sea salt as little iodine), you can get iodine from seaweed, vegetables grown near the ocean, and supplements. Iodine is essential for the normal metabolism of cells.

Omega-3 fatty acids - ALA (alpha linolenic acid) is found mainly in the oil of flax seed, hemp seeds, walnuts, rapeseed (canola oil, and soybeans. ALA is a blood thinner and is good for the heart.

Vitamin B-12 - Very low B12 intakes can cause anemia and nervous system disorders. Lacto ovarian Vegetarians receive B12 through eggs and dairy, but strict vegans will have to get their B-12 through supplements or B-12 fortified vegetarian food products.

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