The Basics of being Vegetarian

Tuesday December 15, 2015

Womanshopping

TYPES OF VEGETARIAN DIETS:

  • Lacto-Ovo – consume milk products and eggs
  • Lacto – consume milk products
  • Pesco – consume fish and seafood
  • Semi/Partial – no red meat
  • Vegan – do not consume foods of animal origin nor use products derived from animals

VEGETARIAN FOOD GUIDE:

  • 5-12 servings grain products – pasta, hot and cold cereals, breads, and grains
  • 5-10 servings vegetables and fruit
  • 4-6 servings calcium rich foods – greens, legumes, almonds, molasses, dairy products (lacto-veg.), and calcium fortified beverages
  • 2-4 servings beans and alternatives

Also include: Vitamin B12 source

                    Vitamin D

                    Omega-3 fatty acids

NUTRIENTS AT RISK IN VEGETARIAN DIET:

PROTEIN - needed to build and repair body tissues, build antibodies, fight infection, produce enzymes and hormones.

            SOURCES: Eggs (lacto-ovo veg.)

                               Milk & milk products (lacto veg.)

                               Soybeans

                               Dried peas, beans, lentils

                               Breads & cereals

                               Fruits & vegetables

                               Nuts & seeds

CALCIUM - needed for formation and maintenance of strong bones and teeth, blood clotting, muscle tone, and healthy nerve function.

            SOURCES:  Dark green leafy vegetables

                                 Dried peas & beans

                                Tofu (made with calcium)

                                 Dried figs

                                 Sunflower seeds

                                 Milk & milk products (lacto veg.)

IRON - needed to carry oxygen through the body, to increase iron absorption include vitamin C rich foods.

            SOURCES:  Dark beans

                                 Dark green leafy vegetables

                                 Dried fruit

                                 Prune juice

                                 Molassas

                                 Sesame seeds

VITAMIN B12 - needed for normal growth, red blood cells and normal functioning of nervous and digestive systems.

            SOURCES:  Red Star nutritional yeast

                                 Seaweeds

                                 Eggs (lacto-ovo veg.)

                                 Dairy foods (lacto veg.)

VITAMIN D - necessary for absorption of calcium, the body can produce it’s own vitamin D when skin is exposed to sunlight. Many vegetarians/vegans take a Vitamin D supplement.

NOTE:  Sunblock lotions prevent UV rays from producing vitamin D in body.

            FOOD SOURCES:  Milk & margarine (lacto veg.)

                                            Chlorophyll foods (cereal grasses, micro-algae, green plants)

ZINC - needed for normal growth and development, foods high in protein also contain zinc.

            SOURCES:  Eggs (lacto-ovo veg.)

                                 Dairy products (lacto veg.)

                                 Nuts

                                 Dried peas, beans, lentils

                                 Tofu

OMEGA 3 FATTY ACIDS - associated with lower risk of heart disease due to it’s anti-blood clotting effects.

            SOURCES:  Nuts & seeds

                                Wheatgerm

                                Olives

                                Avocados

                                Walnuts

                                Flax seed oil

                                Canola/Soybean oil

RECOMMENDED READING:

Becoming Vegetarian, Vesanto Melina RD. & Joseph Forest, MacMillan Canada, 1994

Cooking Vegetarian, Vesanto Melina RD. & Joseph Forest, MacMillan Canada, 1996

**Community Natural Foods has a large selection of books on vegetarianism as well as vegetarian cookbooks.

 

 VEGAN INFORMATION 

A vegan is a person who does not consume foods of animal origin; veganism can also extend to not using products (clothes, shoes, etc.) derived from animals.