Author Topic: Vegetarian diet: How to get the best nutrition (Read 538 times)

_noXiouS_ · « **on:** September 24, 2010, 01:11:13 PM »

You may follow a vegetarian diet for cultural, religious or ethical reasons. Or you may eat a vegetarian diet to stay healthy and prevent health problems, such as cardiovascular disease. Whatever your reasons for choosing a vegetarian diet, this guide will help you make smart choices to ensure that you meet your daily nutritional needs.

Indeed, a well-planned vegetarian diet can meet the needs of people of all ages, including children, teenagers, and pregnant or breast-feeding women. The key is to be aware of your nutritional needs so that you plan a diet that meets them. If you aren't sure how to create a vegetarian diet that's right for you, talk with your doctor and a registered dietitian.

Types of vegetarian diets

When people think about a vegetarian diet, they typically think about a diet that doesn't include meat, poultry or fish. But vegetarian diets can be further categorized into three types:

Vegan diets exclude meat, poultry, fish, eggs and dairy products — and foods that contain these products.

Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are allowed in a lacto-vegetarian diet.

Lacto-ovo vegetarian diets exclude meat, fish and poultry, but allow eggs and dairy products.

Some people follow a semivegetarian diet — also called a flexitarian diet — which is primarily a plant-based diet but includes meat, dairy, eggs, poultry and fish on occasion or in small quantities.

Vegetarian diet pyramid

A healthy diet takes planning, and a food pyramid can be a helpful tool. The vegetarian pyramid outlines food groups and food choices that, if eaten in the right quantities, form the foundation of a healthy vegetarian diet.

Vegetarian Food Guide Pyramid

Getting adequate nutrition

The key to a healthy vegetarian diet — like any diet — is to enjoy a variety of foods. No single food can provide all the nutrients your body needs. The more restrictive a diet is, the more challenging it is to get all the nutrients you need. A vegan diet, for example, eliminates food sources of vitamin B-12, as well as milk products, which are good sources of calcium. Therefore, you may need to make an extra effort to ensure that your vegetarian diet includes sufficient quantities of the following nutrients:

Calcium helps build and maintain strong teeth and bones. Milk and low-fat dairy foods are highest in calcium. Dark green vegetables, such as turnip and collard greens, kale and broccoli, are good plant sources when eaten in sufficient quantities. Calcium-enriched and fortified products, including juices, cereals, soy milk, soy yogurt and tofu, are other options.

Iodine is a component in thyroid hormones, which help regulate metabolism, growth and function of many key organs, such as the brain, heart, kidney and thyroid.Vegans may not consume enough iodine and be at risk of iodine deficiency and possibly goiter. In addition, foods such as soybeans, cruciferous vegetables and sweet potatoes may promote goiter. Because food manufacturers may not use iodized salt in processed foods, vegans may want to ensure that they use salt with iodine at the table or in cooking. Just 1/4 teaspoon provides a significant amount of iodine.

Iron is a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables and dried fruit are good sources of iron. Because iron isn't as easily absorbed from plant sources, the recommended intake of iron for vegetarians is almost double that recommended for nonvegetarians. To help your body absorb iron, eat foods rich in vitamin C, such as strawberries, citrus fruits, tomatoes, cabbage and broccoli, at the same time as you're eating iron-containing foods.

Omega-3 fatty acids areimportant for cardiovascular health as well as eye and brain development. Vegetarian diets that do not include fish and eggs are generally low in active forms of omega-3 fats. Because conversion of the plant-based omega-3 to the types used by humans is inefficient, you may want to consider fortified products or supplements or both.

Protein helps maintain healthy skin, bones, muscles and organs. Eggs and dairy products are good sources, and you don't need to eat large amounts to meet your protein needs. You can also get sufficient protein from plant-based foods if you eat a variety of them throughout the day. Plant sources include soy products and meat substitutes, legumes, lentils, nuts, seeds and whole grains.

Vitamin B-12 is necessary to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, so it can be difficult to get enough B-12 on a vegan diet. Vitamin B-12 deficiency may go undetected in people who eat a vegan diet. This is because the vegan diet is rich in a vitamin called folate, which may mask deficiency in vitamin B-12 until severe problems occur. For this reason, it's important for vegans to consider vitamin supplements, vitamin-enriched cereals and fortified soy products.

Vitamin D plays an important role in bone health.Vitamin D is added to cow's milk, some brands of soy and rice milk (be sure to check the label), and some cereals and margarines. However, if you don't eat enough fortified foods and have limited sun exposure, you may need supplementation with vitamin D-2 (derived from plants).

Zinc is an essential component of many enzymes and plays a role in cell division and in formation of proteins. Like iron, zinc is not as easily absorbed from plant sources as it is from animal products. Cheese is a good option if you eat dairy products. Plant sources of zinc include whole grains, soy products, legumes, nuts and wheat germ.

¸¸.•のæ-☪•.¸¸ · « **Reply #1 on:** September 29, 2010, 03:32:24 PM »

Quote

When people think about a vegetarian diet, they typically think about a diet that doesn't include meat, poultry or fish. But vegetarian diets can be further categorized into three types:

Vegan diets exclude meat, poultry, fish, eggs and dairy products — and foods that contain these products.

Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are allowed in a lacto-vegetarian diet.

Lacto-ovo vegetarian diets exclude meat, fish and poultry, but allow eggs and dairy products.

Some people follow a semivegetarian diet — also called a flexitarian diet — which is primarily a plant-based diet but includes meat, dairy, eggs, poultry and fish on occasion or in small quantities.

Once I heard of "vegetarian eggs" and I did see them in the market...
and this is really funny to me

_noXiouS_ · « **Reply #2 on:** September 29, 2010, 03:36:49 PM »

there's "vegetarian eggs" ? - wonder where they come from

Grenade Singh · « **Reply #3 on:** September 29, 2010, 05:39:14 PM »

There's artificial everything.

Here's how to get the vegetarian egg taste:

When making a savory dish, people want their egg substitutes to taste like eggs. For example, if someone makes a casserole substituting applesauce instead of the eggs, it will taste fairly bad. Since this is the case, it’s important to use substitutes that are as close in taste and texture to real eggs as possible. Some to consider are:

* One tablespoon of soy flour or arrowroot and two tablespoons of water
* A cube of traditional tofu and two tablespoons of vegetable oil
* Six ounces of margarine and a half cup of cold water

Tofu will work best in recipes that have eggs as the main ingredient, such as quiches. EnerG egg substitute is also a good choice here.

shokeen-munda · « **Reply #4 on:** September 29, 2010, 05:43:24 PM »

Quote from: קคภןค๒คภภ on September 29, 2010, 03:32:24 PM

Once I heard of "vegetarian eggs" and I did see them in the market...
and this is really funny to me

vagetarian egg mai taa nahi vekheya hun takk.......

Kudrat Kaur · « **Reply #5 on:** September 29, 2010, 05:52:12 PM »

I have read somewhere that Vegetarian live nine years more than meat eaters. Is that true??

©odєnamє 47 · « **Reply #6 on:** September 29, 2010, 06:13:52 PM »

yeh sab to hamari nass nass mei daud raha hai..

i mean veggie :D

_noXiouS_ · « **Reply #7 on:** September 30, 2010, 12:42:34 PM »

Quote from: KUDRAT K.GREWAL on September 29, 2010, 05:52:12 PM

I have read somewhere that Vegetarian live nine years more than meat eaters. Is that true??

probably, less likely to die from CAD secondary to meat fat content

then again, if you're eating pakodde everyday chances are the same

Ⓑⓘⓛⓛⓤ Ⓑⓐⓚⓡⓐ · « **Reply #8 on:** September 30, 2010, 03:29:57 PM »

Quote from: KUDRAT K.GREWAL on September 29, 2010, 05:52:12 PM

I have read somewhere that Vegetarian live nine years more than meat eaters. Is that true??

i read vegetarians are evolving into plants

©odєnamє 47 · « **Reply #9 on:** September 30, 2010, 06:07:57 PM »

Quote from: _noXiouS_ on September 30, 2010, 12:42:34 PM

probably, less likely to die from CAD secondary to meat fat content

then again, if you're eating pakodde everyday chances are the same

i'd agree
pakode not healthy !! i dnt have it anyways

Kudrat Kaur · « **Reply #10 on:** September 30, 2010, 06:10:56 PM »

Quote from: _noXiouS_ on September 30, 2010, 12:42:34 PM

probably, less likely to die from CAD secondary to meat fat content

then again, if you're eating pakodde everyday chances are the same

How about that if i eat on alternate dayz..?

Quote from: Billu Bakra on September 30, 2010, 03:29:57 PM

i read vegetarians are evolving into plants

I read Bakra eaters are evolving into Billu Bakras??

©odєnamє 47 · « **Reply #11 on:** September 30, 2010, 06:15:46 PM »

Quote from: Billu Bakra on September 30, 2010, 03:29:57 PM

i read vegetarians are evolving into plants

BAKRA's are vegeterian anyways

Author Topic: Vegetarian diet: How to get the best nutrition (Read 538 times)

_noXiouS_

Vegetarian diet: How to get the best nutrition

¸¸.•のæ-☪•.¸¸

Re: Vegetarian diet: How to get the best nutrition

_noXiouS_

Re: Vegetarian diet: How to get the best nutrition

Grenade Singh

Re: Vegetarian diet: How to get the best nutrition

shokeen-munda

Re: Vegetarian diet: How to get the best nutrition

Kudrat Kaur

Re: Vegetarian diet: How to get the best nutrition

©odєnamє 47

Re: Vegetarian diet: How to get the best nutrition

_noXiouS_

Re: Vegetarian diet: How to get the best nutrition

Ⓑⓘⓛⓛⓤ Ⓑⓐⓚⓡⓐ

Re: Vegetarian diet: How to get the best nutrition

©odєnamє 47

Re: Vegetarian diet: How to get the best nutrition

Kudrat Kaur

Re: Vegetarian diet: How to get the best nutrition

©odєnamє 47

Re: Vegetarian diet: How to get the best nutrition

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