If you are taking multivitamins, make sure they have no animal or fish products if you are really committed to being a vegetarian as some do either have fish oils or gelatin from animal sources.
Calcium Milk and dairy foods are highest in calcium but I think they should be limited or eliminated eventually if you can. Dark green vegetables, greens, kale and broccoli, are good plant sources but you have to eat enough. One thing to do is to make sure that you buy Calcium-enriched and fortified products Things like calcium enriched OJ, cereals, soy milk, Greek yogurt and tofu.
Iron Just switching to spinach only salads is a very smart move. Most lettuce (especially Iceberg) have limited nutritional value. Beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables and dried fruit are good sources of iron. Because iron isn't as easily absorbed from plant sources, the recommended intake of iron for vegetarians is almost double that recommended for non-vegetarians. Juicing your greens makes absorption easier. I have read that to help absorb iron, eat foods rich in vitamin C, such as strawberries, citrus fruits, tomatoes, cabbage and broccoli, at the same time as you're eating iron-containing foods. I have also read that cooking in cast iron helps as well. One thing to note is that the proportion of Iron to calories in meat is much lower than in vegetables. For example, you would have to eat more than 1700 calories of sirloin steak to get the same amount of iron as found in 100 calories of spinach.
Omega-3 fatty acids Diets that do not include fish and eggs are generally low in active forms of omega-3 fatty acids. Canola oil, soy oil, walnuts, ground flax seed and soybeans are good sources of essential fatty acids. I always sprinkle a tablespoon of flax seed on salads and a few other items. It adds a slightly nutty flavor to salads.
Protein Dairy products are good sources, and you don't need to eat large amounts to meet your protein needs. You can also get sufficient protein from plant-based foods if you eat a variety of them throughout the day. Plant sources include soy products and meat substitutes (tofu and seitan) , legumes, beans, chick peas, lentils, nuts , seeds and whole grains. Avocado is a good source.
Whole grain pastas and breads are good sources. Quinoa is the new rage grain and it is very high in protein. Cooking with cashews in a stir fry adds lots of protein as well.
Vitamin B-12 is necessary to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, so it can be difficult to get enough B-12 on a vegetarian diet. For this reason, consider vitamin supplements, vitamin-enriched cereals and fortified soy products.
Vitamin D plays an important role in bone health. Vitamin D is added to cow's milk, some brands of soy and rice milk, and some cereals and margarine. If you don't eat enough fortified foods and have limited sun exposure, you may need a vitamin D supplement (one derived from plants)
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