Special care must be taken when planning a vegetarian diet to ensure proper amounts of nutrients are included daily. Nutrients such as protein, iron, calcium, zinc and vitamins B-12 and D can all be easily incorporated into your vegetarian lifestyle with the proper planning. Here are some guidelines to consider when you are planning your weekly shopping trip and organizing your weekly menu.
Plant proteins alone can provide enough of the essential and non-essential amino acids, as long as sources of dietary protein are varied and caloric intake is high enough to meet energy needs. Whole grains, legumes, vegetables, seeds and nuts all contain both essential and non-essential amino acids. Soy proteins, such as soy milk and tofu, have been shown to be equal to proteins of animal origin.
Vegetarians may have a greater risk of iron deficiency than non-vegetarians. Dried fruits and beans, spinach, and brewer’s yeast are all good plant sources of iron.
Vitamin B-12 can be found in some fortified breakfast cereals and soy beverages, some brands of brewer’s yeast as well as vitamin supplements. Read the labels of other foods carefully; you might be surprised what food is B-12 fortified.
As a vegetarian, it’s essential that you have a reliable source of vitamin D, in your diet. Exposure to ultraviolet (UV) light stimulates your body produce its own vitamin D. Daytime outdoor exercise and working in your garden are both great alternatives for obtaining this important nutrient. Those who don’t have the opportunity to get out and soak up the sun might want to consider adding a supplement to their diet.
Recent studies suggest that vegetarians absorb and retain more calcium from foods than their non-vegetarian counterparts. Vegetable greens such as spinach, kale and broccoli, and some legumes and soybean products, are good sources of calcium from plants.
Zinc is imperative for growth and development. Good plant sources include grains, nuts and legumes. However, zinc daily zinc requirements are actually quite low. Take care to select a supplement that contains no more than 15-18 mg zinc.
Vegetarians may have a greater risk of iron deficiency than non-vegetarians. Dried beans, spinach, enriched products, brewer’s yeast and dried fruits are all good plant sources of iron. When eaten alongside a fruit or vegetable containing high amounts of vitamin C, your body more willingly absorbs the needed iron, so be sure to team these two vital nutrients up as much as possible when meal planning.