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Getting Enough Nutrition From Veg-Vegan Foods

Getting Enough Nutrition From Veg-Vegan Foods

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Published by Disha T

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Published by: Disha T on Jun 21, 2013
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Vegetarian nutrition Vegetarian diets have become increasingly popular as an interest in food, health, ethics, religion and concerns

over animal welfare have influenced dietary choices. There are different types of vegetarians diets based on which foods are included or excluded: Lacto-vegetarians do not eat meat, fish poultry or eggs, but they do eat dairy products Lacto-ovo vegetarians do not eat meat, fish poultry, but they do eat dairy products and eggs Vegans (true vegetarians) do not eat any foods of animal origin Some people avoid red meat only, but this group is not classified as vegetarian. A vegetarian diet can provide adequate nutrients and energy if it is carefully planned. Vegetarians should specifically focus on getting adequate iron, calcium, zinc and vitamin B12 and they should try to eat a variety of protein sources. Health benefits of a balanced vegetarian diet Evidence indicates that vegetarian diets can have health benefits, such as reducing the risk of type 2 diabetes, breast and colon cancer, cardiovascular and gall bladder disease. Vegetarians are seldom overweight, because a diet consisting of plant foods has a low energy value. If low fat dairy products are used, vegetarian diets are also usually low in saturated fats and cholesterol, which helps to reduce the incidence of heart disease. The high fibre content of vegetarian diets contributes to fewer cases of cancer of the digestive tract. A vegetarian diet usually also contains sufficient amounts of vitamins, minerals and antioxidants due to the high fruit and vegetable intake. However, an omnivorous diet based on current dietary guidelines (such as the food-based dietary guidelines for South Africans) combined with a healthy lifestyle has not been shown to be any less beneficial. Planning and shopping for a vegetarian diet Alternatives to meat and fish Meat, fish and eggs are virtually the only sources of ‘complete’ protein in the diet. Complete proteins contain all of the essential amino acids, which are the building blocks of protein. However, the body can make its own complete

diets based mainly on plant foods contain lots of fruit and vegetables. especially for women and children. a supplement could be considered or regular vitamin B12 injections can also help to avoid a deficiency. However. If these foods are not consumed daily. such as some cereals. black-eyed beans. texturised vegetable protein (TVP). balanced diet. soya milk. Menu suggestions for balanced meals Lacto-ovo vegetarian ideas Macaroni cheese Cheese and vegetable fondue Spinach-rice loaf milk Pea soup and yoghurt Vegan ideas Vegetable lasagne Creamed spinach casserole Peanut butter sandwich and a glass of Grilled cheese on whole-wheat toast . leeks and fortified cereals. Brussels sprouts. Iron Iron found in plant foods is not as easily absorbed as iron from animal foods. need to plan moderate quantities of this group of foods daily to ensure a healthy. Alternatives for milk and dairy foods Calcium is an important mineral responsible for healthy teeth and bones and milk and dairy products are an excellent source of this mineral. If these foods are excluded from the diet. lentils. However. Vegetarians. peas. especially vegans. fortified soya milk. Plant sources of calcium include: tofu. Plant-based sources of amino acids. soya mince. Vitamin B12 Vitamin B12 is only found in animal products such as milk and meat. nuts and seeds. almonds. bread. alternative calcium sources must be included to avoid a deficiency. additional calcium supplementation may be necessary. lentils. beans. kidney beans. vitamins and minerals include: baked beans. The advantage of this is that Vitamin C enhances the absorption of iron from plant foods. It is easier to meet daily requirements of protein and micronutrients on a lacto-ovo vegetarian diet as milk and eggs are rich sources of both. butter beans. chick peas. tofu. sesame seeds and dark green leafy vegetables. or foods that are fortified with vitamin B12. which are rich in vitamin C. Plant sources of iron include: dried fruit.protein as long as a variety of plant foods and adequate kilojoules are consumed daily. some fortified cereals.

Its original flavour is bland. crumbled. peas. nuts and seeds) with soya milk topped with chopped fruit Handful of dried apricots Lentil soup and a whole-wheat roll OR Three-bean salad (butter beans. curries. lentils and soya Beans. dressings. Sliced and fried tofu can also be used as a great alternative to bacon. cooking tofu in soya sauce. salads and even in desserts . Tofu Tofu is made from fermented soya beans (curd). For example. Beans. oat bran. such as in casseroles. but it easily absorbs the flavours of ingredients it is combined with. It is extremely versatile and can be sliced. sauces and desserts. cooking techniques and flavours is highly recommended to add interest and variety to a vegetarian diet. dried fruit. used in dips. stir-fries.Bean friccadels and rice Lentil lasagne Lentils and rice Potato and wheat pancakes Baked beans on whole-wheat toast Soya bean and rice casserole Lentil soup and whole-wheat bread Soya mince and pasta Sesame seeds with rice and vegetables Falafel (crushed wheat and chick peas) Sample vegan meal plan EXAMPLE Peanut butter or low fat hummus on whole-wheat toast and fruit salad OR Muesli (oats. soups. dips. peas. garlic and ginger can greatly enhance the taste. paellas. lentils and soya can also be used in a variety of ways. green beans and baked beans) and whole-wheat bread A handful of almonds Soya mince bolognaise and spaghetti with a large spinach salad OR Stir-fried tofu with green leafy vegetables and sesame seeds with brown rice Roasted strawberries topped with soya yoghurt Breakfast Snack Lunch Snack Supper Snack Unusual foods and cooking tips The range of vegetarian products available in store today has increased substantially and experimenting with different foods.

whole lentils. Beef & Onion) . unsalted nuts & seeds Cheeses and Dips (lower fat options) Humus Low fat feta & herd spread (Mediterranean Delicacies) Low fat & fat free cottage cheese Ricotta Mozzarella Laughing cow light cream cheese Milk All low fat & fat free milk & yoghurt (plain/ sweetened) The following are suitable for Vegans: PnP Regular Soya Milk Ma milk alternative Good Hope Soya Milk (also comes in tetrapacks) Simply Soy Dewfresh Low Fat Soya Milk Alpro Soya Milk (also comes in tetrapacks) Soya Mince Imana Super Soya Mince (Mutton. as they do not require lengthy soaking or cooking. Savoury. chickpeas etc All dried legumes e.and cakes! Canned versions are very convenient.g. Mutton. kidney beans. which is essential to ensure the digestibility and tastiness of the dried varieties. PnP no name soup mix. baked beans. Rich Oxtail) Knorrox Soya Mince (Chicken. Beef & Onion) Top Class Soya Mince with Gravy (Minestrone.g. Savoury. lentils. PnP no name split peas Raw. green split peas. white haricot beans. red split lentils. Vegetarian Products Legumes All tinned legumes e.

Other Protein Alternatives Fry’s vegetarian mince with vegan gravy Fry’s original burgers Fry’s chicken-style burgers Fry’s braai-flavour country herb sausages McCain Veggie Burgers McCain Veggie Bites .

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