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Healthy Vegetarian Part 2

Healthy Vegetarian Part 2

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Published by: fmbradshaw on Oct 07, 2011
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NSCA’s Performance Training Journal 
| www.nsca-lift.org/performVol. 4 No. 5 | Page
29
I
n the previous issue, wedismissed some commons mythsand misconceptions regarding vegetarian diets for athletes. In this finalpart, we will look at what foods vegetarianathletes need to eat to meet certain vitamin and mineral requirements.Depending on how restrictive the dietis (see table 1), the more importantit becomes to choose the right foods,rather than just omit the foods one doesNon-Vegan Sources: Cheese, milk,yogurt, oysters, salmon, and sardines.
*Note 
: Foods such as: spinach, chard,beet greens, and sorrel contain calcium,but also have oxalic acid, which binds tocalcium and makes it unusable. Also, many juices are now calciumfortified, making calcium intake lesscomplicated for vegans. In addition, if you take a calcium supplement, splitnot wish to eat (1). Te following sectiondiscusses sources of some nutrientsimportant to vegetarian athletes.
Vegetarian Food Sources
Calcium
 Vegan Sources: Orange, peanuts, greatnorthern beans, tofu, molasses, rhubarb,turnip greens, kale, chicory greensbroccoli, and green beans.
Te Healthy  Vegetarian Athlete(Part II)
Training
Table 
Debra Wein, MS, RD, LDN, NSCA-CPT
 
Vegan
Avoids all oods o animal origin.
Lacto-ovo-vegetarian
Eats dairy and eggs, but no animal fesh.
Lacto-vegetarian
Eats diary, but no eggs or animal fesh.
Ovo-vegetarian
Eats eggs, but no dairy or animal fesh.
Pesco-vegetarian
Eats eggs, dairy and sh, but no animal fesh.
Flexitarians—a newly describedterm which includethe groups to theright
• Vegetarian:
Those who say they are vegetarian, or “almost vegetarian,” but eatsome meat, poultry, or sh.
Vegetarian-inclined:
Replace meat with meat alternatives or at least somemeals, usually maintain a vegetarian diet, or eat our or more meatlessmeals per week.
• Health-conscious:
Strive or a balanced eating plan or eat two to threemeatless meals per week 
Table 1. Types of Vegetarians

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