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Veggie Guide to Good Nutrition

Veggie Guide to Good Nutrition

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Published by Vegan Future
Find out more about vegan nutrition on the Animal Aid website -- http://www.animalaid.org.uk

Download Animal Aid's
Going Veggie - a guide to animal-free shopping, cooking and eating
http://veganfuture.files.wordpress.com/2009/12/goingveggie-animalaid.pdf
Find out more about vegan nutrition on the Animal Aid website -- http://www.animalaid.org.uk

Download Animal Aid's
Going Veggie - a guide to animal-free shopping, cooking and eating
http://veganfuture.files.wordpress.com/2009/12/goingveggie-animalaid.pdf

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Published by: Vegan Future on Oct 07, 2010
Copyright:Attribution Non-commercial

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12/06/2013

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More and more people today are deciding to give up eating meat. Usually this isbecause they think it is morally wrong tokill animals for food. Others choose to govegetarian or vegan for health reasons.
Introduction
Veggie Guide to 
GOOD NUT 
RITION 
GOOD NUT 
RITION 
E
veryone, whether they are..veggie or not, needs to ensure.. that they eat a balanced dietand a wide variety of different foods to get all the protein, carbohydrate,fat, vitamins and minerals their bodyneeds. The good news is that abalanced and varied vegetarian dietcontains everything the body requires to stay fit and healthy. You won’t lackanything by not eating meat. In fact,studies which compared the health ofvegetarians and meat-eaters haveshown that, on the whole, vegetariansarehealthier than people who eat a lotof meat. This is because theytend toeat more foods that are high invitamins and fibre. Vegetarians havelower rates of cancer and heartdisease, and this is probably because their diet is lower in fat and higher infibre, fresh fruit and vegetables.
 Vitamins
VITAMIN B12
Helps maintain healthy blood and nerve function
Lots of foods are now fortified withB12, for example, yeast extract such asMarmite, soya milks, non-dairymargarines and some breakfast cereals.
VITAMIN C
For fighting infections 
All sorts of fruits and vegetables,especially citrus fruits (oranges andlemons), kiwi fruits, blackcurrants,green vegetables (such as spinach,broccoli and cabbage), and greenpeppers.
VITAMIN D
Helps your body absorb calcium and to form healthy bones 
Most people obtain all the vitamin D they need from sunlight on their skin.Fortified foods are a good source ofvitamin D, especially margarines, soyamilk and some breakfast cereals.
Minerals
IRON
For healthy blood 
Vegetarians get plenty of ironfrom their diet. Green leafyvegetables (such as spinach, broccoliand cabbage), wholemeal bread,pulses (such as beans and lentils),pumpkin seeds and sunflower seedsare all good sources. Vitamin C helps us to absorb iron from food.
CALCIUM
For healthy teeth and bones 
Good sources include green leafyvegetables (such as spinach, broccoliand cabbage), bread, pulses (such asbeans and lentils), dried fruit, nuts andsesame seeds. Many soya milks are alsofortified with calcium.
ZINC
For healthy skin
Good sources include wholemealbread, brown rice, lentils, pumpkin andsesame seeds, nuts and mushrooms.
Protein
For growth and development 
The vegetarian diet easily supplies all the protein that you need. Goodsources include soya foods such asveggie burgers, veggie sausages,veggie mince and tofu, as well as peas,nuts, seeds, wholegrain cereal foods(including bread, pasta and porridge)and brown rice. Pulses such as beansand lentils are excellent sources ofprotein. Interestingly, a standard beefburger contains 10.2g of protein, andhalf a can of baked beans contains11.5g of protein - 1.3g more!
 
Good Source Guide
 ANIMAL AID INFORMATION SHEETANIMAL AID INFORMATION SHEET

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