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Getting Adequate Nutrition As A Vegetarian
from: Karlie BestlerThe more restrictive a diet is, the more difficult it is to get all the nutrients your body needs. A vegan diet, for example, eliminates food sources of vitamin B-12, as well as milk products, which are a good source of calcium. Other nutrients, such as iron and zinc, are available in a meatless diet, but you need to make an extra effort to ensure they're in your cooking vegetarian vegan diet.
Here are nutrients that may be deficient in a cooking vegetarian vegan diet and how you can get these nutrients from non-meat sources:
Protein
Your body needs protein to maintain healthy skin, bones, muscles and organs. Vegetarians who eat eggs or dairy products have convenient sources of protein. Other sources of protein include soy products, meat substitutes, legumes, lentils, nuts, seeds and whole grains.
Calcium
This mineral helps build and maintain strong teeth and bones. Low-fat dairy foods and dark green vegetables, such as spinach, turnip and collard greens, kale, and broccoli, are good sources of calcium. Tofu enriched with calcium and fortified soy milk and fruit juices are other options.
Vitamin B-12
Your body needs vitamin B-12 to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, including milk, eggs and cheese. Vegans can get vitamin B-12 from some enriched cereals, fortified soy products or by taking a supplement that contains this vitamin.
Iron
Like vitamin B-12, 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. To help your body absorb nonanimal sources of iron, eat foods rich in vitamin C, such as strawberries, citrus fruits, tomatoes, cabbage and broccoli, at the same time you consume foods containing iron.
Zinc
This mineral is an essential component of many enzymes and plays a role in cell division and in the formation of proteins. Good sources of zinc include whole grains, soy products, nuts and wheat germ.
The key to a healthy vegetarian diet is to enjoy a wide variety of foods. Since no single food provides all of the nutrients that your body needs, eating a wide variety helps ensure that you get the necessary nutrients and other substances that promote good health.
If you're thinking of switching to a cooking vegetarian vegan diet but aren't sure where to begin, start with cooking vegetarian vegan menu planning. Start with what you know. Make a list of meatless meals you already prepare regularly, such as spaghetti with tomato sauce or vegetable stir-fry.
Make meatless substitutions when cooking vegetarian vegan. Select meals that could easily become meat free with a couple of cooking vegetarian vegan meat alternatives. For example, you can make vegetarian chili by leaving out the ground beef and adding an extra can of black beans or soy crumbles. You can make fajitas using extra-firm tofu rather than chicken. You may be surprised to find that some dishes require only simple meat alternatives substitutions.
Experiment with new cooking vegetarian vegan meal ideas. Buy or borrow cooking vegetarian vegan cookbooks. Search the internet for cooking vegetarian vegan menus or for tips about making meatless substitutions. Check out ethnic restaurants to sample new cooking vegetarian vegan cuisine. The more variety you bring to your cooking vegetarian vegan diet, the better the chance you'll meet all your nutritional needs and be able to stick to a cooking vegetarian vegan diet.
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