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Back to Nutrition pageVegetarian DietsWhat is a Vegetarian?Vegetarians do not eat meat, fish, and poultry. Vegans are vegetarians who abstain from eating or using all animal products, including milk, cheese, other dairy items, eggs, wool, silk, and leather. Among the many reasons for being a vegetarian are health, ecological, and religious concerns, dislike of meat, compassion for animals, belief in non-violence, and economics. The American Dietetic Association has affirmed that a vegetarian diet can meet all known nutrient needs. The key to a healthy vegetarian diet, as with any other diet, is to eat a wide variety of foods, including fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds, and legumes. Limit your intake of sweets and fatty foods. Making the Change to a Vegetarian DietMany people become vegetarian instantly. They totally give up meat, fish and poultry overnight. Others make the change gradually. Do what works best for you. Being a vegetarian is as hard or as easy as you choose to make it. Some people enjoy planning and preparing elaborate meals, while others opt for quick and easy vegetarian dishes. Vegetarian NutritionProtein: Vegetarians easily meet their protein needs by eating a varied diet, as long as they consume enough calories to maintain their weight. It is not necessary to plan combinations of foods. A mixture of proteins throughout the day will provide enough "essential amino acids." (See Position of The American Dietetic Association: Vegetarian Diets, JADA, November, 1997, and "A Vegetarian Sourcebook" by Keith Akers, Vegetarian Press, 1993.) Good protein sources are: lentils, tofu, low-fat dairy products, nuts, seeds, tempeh, peas... Many common foods such as whole grain bread, greens, potatoes, pasta, and corn quickly add to protein intake. Iron: Good iron sources are: dried beans, spinach, chard, beet greens, blackstrap molasses, bulgur, prune juice, and dried fruit are all good sources of iron. To increase the amount of iron absorbed at a meal eat a food containing vitamin C, such as citrus fruit or juices, tomato, or broccoli. Cooking food in iron cookware also adds to iron intake. For more information on iron... Calcium: Good calcium sources are: collard greens, broccoli, kale, low fat dairy products, turnip greens, tofu prepared with calcium, and fortified soy milk all contain high quantities of calcium. For more information on calcium... Vitamin B12: The adult recommended intake for vitamin B12 is very low. Vitamin B12 comes primarily from animal-derived foods. A diet containing dairy products or eggs provides adequate vitamin B12. Fortified foods, such as some brands of cereal, nutritional yeast, soy milk, or soy analogs, are good non-animal sources. Check labels to discover other products that are fortified with vitamin B12. Tempeh and sea vegetables may contain vitamin B12, but their content varies and may be unreliable. To be on the safe side, if you are one of the few people who do not consume dairy products, eggs, or fortified foods regularly, you can take a non-animal derived supplement. Much research still needs to be done on vitamin B12 needs and sources. Vitamin D: Few foods are naturally high in vitamin D, but dairy products are fortified with vitamin D in the United States. People who choose not to eat dairy products and who do not receive exposure to sunlight on a regular basis (those who are house bound, for example) may wish to consider taking a vitamin D supplement of no more than 100% of the RDA. Vegetarian LiteratureAkers, Keith. A Vegetarian Sourcebook, Vegetarian Press, updated 1993. * Available in the Health Promotion resource library. ©1996-2003 The Vegetarian Resource Group |
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