Vegetarianism and You- Getting Adequate Nutrition

The most important factor of any diet is...you have to enjoy what you're eating and you need to ingest a variety of foods. The more restrictive a diet is, the more difficult it can be to get in all the nutrients you need on a daily basis. Because of certain food restrictions with the various forms of vegetarianism, one must consider and plan how he or she will get a proper daily intake of the following:

■Calcium helps build and maintain strong teeth and bones. Milk and low-fat dairy foods are highest in calcium. Dark green vegetables, such as turnip and collard greens, kale and broccoli, are good plant sources when eaten in sufficient quantities. Calcium-enriched and fortified products, including juices, cereals, soy milk, soy yogurt and tofu, are other options.

■Iodine is a component in thyroid hormones, which help regulate metabolism, growth and function of many key organs, such as the brain, heart, kidney and thyroid. Vegans may not consume enough iodine and be at risk of iodine deficiency and possibly goiter. In addition, foods such as soybeans, cruciferous vegetables and sweet potatoes may promote goiter. Because food manufacturers may not use iodized salt in processed foods, vegans may want to ensure that they use salt with iodine at the table or in cooking. Just 1/4 teaspoon provides a significant amount of iodine.

■Iron is a crucial component of red blood cells. Dried 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 nonvegetarians. To help your body 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.

■Omega-3 fatty acids are important for cardiovascular health as well as eye and brain development. Vegetarian diets that do not include fish and eggs are generally low in active forms of omega-3 fats. Because conversion of the plant-based omega-3 to the types used by humans is inefficient, you may want to consider fortified products or supplements or both.

■Protein helps maintain healthy skin, bones, muscles and organs. Eggs and 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, legumes, lentils, nuts, seeds and whole grains.

■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 vegan diet. Vitamin B-12 deficiency may go undetected in people who eat a vegan diet. This is because the vegan diet is rich in a vitamin called folate, which may mask deficiency in vitamin B-12 until severe problems occur. For this reason, it's important for vegans to 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 (be sure to check the label), and some cereals and margarines. However, if you don't eat enough fortified foods and have limited sun exposure, you may need supplementation with vitamin D-2 (derived from plants).

■Zinc is an essential component of many enzymes and plays a role in cell division and in formation of proteins. Like iron, zinc is not as easily absorbed from plant sources as it is from animal products. Cheese is a good option if you eat dairy products. Plant sources of zinc include whole grains, soy products, legumes, nuts and wheat germ.
Source:  Courtesy the Mayo Clinic

Here's Your Healthy Tip of the Day:  Print out this blog today and keep it in your coupon keeper or wallet, so when you go food shopping, you'll have a good idea of what you'll need for some of your daily nutritional needs.  Read all labels and packaging!