VEGETARIAN BASICS

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Vegetarian Basics

In making the decision to become a vegetarian, one shifts the diet from one composed of meat to a diet that focuses on grains, legumes, fruits and vegetables. Among the many reasons for being a vegetarian are health, ecological, religious concerns, dislike of meat, compassion for animals, and economics.

The American Dietetic Association has affirmed that a vegetarian diet can meet all known nutrient needs. The key to a healthy vegetarian diet, as with any other diet, is to eat a wide variety of foods, and limit your intake of sweets and fatty foods.

Many people become vegetarian instantly - they give up meat, fish, and poultry overnight. Others make the change gradually. Do what works best for you.

Vegetarians easily meet their protein needs by eating a varied diet, as long as they consume enough calories to maintain their weight. Sources of protein: lentils, tofu, nuts & seeds, tempeh, peas. Vegetarians may also choose to include eggs and low fat dairy products in their diet. Many common foods such as whole grain bread, greens, potatoes, and corn will add to protein intake.

Vegetarians should pay special attention to ensure they get adequate calcium, iron, zinc, Vitamin B-12 and Vitamin D.

Good sources of iron: dried beans, spinach, chard, beet greens, blackstrap molasses, bulgur, prune juice, and dried fruit. To increase the amount of iron absorbed at a meal eat a food containing vitamin C, such as citrus fruit or juices, tomato, or broccoli. Cooking food in iron cookware also adds to iron intake.

Good sources of calcium: collard greens, broccoli, kale, low fat dairy products, turnip greens, tofu prepared with calcium, and fortified soy milk.

The adult recommended intake for vitamin B-12 is very low. Vitamin B-12 comes primarily from animal-derived foods. A diet containing dairy products or eggs provides adequate vitamin B-12. Fortified foods, such as Grape-Nuts cereal, some brands of nutritional yeast and soy milk, or some soy analogs, are good non-animal sources. Check labels to discover other products that are fortified with vitamin B-12. To be on the safe side, if you do not consume dairy products, eggs, or fortified foods regularly, you can take a non-animal derived supplement.

All vegetarian diets include plant-based foods, but vary according to the kinds of animal products consumed. A vegan does not eat any meat. A lacto-ovo vegetarian will eat dairy products and eggs, and a lacto-vegetarian will eat dairy products. One small group of vegetarians, fruitarians, eat only raw fruits and fruit vegetables, like tomatoes, because they believe that cooking fruit damages its nutritional properties.

Vegetarian diets may include familiar foods such as cereals, bean soup, potatoes, peanut butter sandwiches and spaghetti, as well as the less familiar such as bulgur, adzuki beans, textured vegetable protein(TVP), and soy milk. Experimentation with new foods can provide nutritional benefits as well as enhance your eating enjoyment.

Did you know all these people were or are vegetarians?? Leonardo da Vinci, Sir Isaac Newton, Albert Einstein, Mahatma Gandhi, Plato, Hank Aaron, Ted Danson, Michael J. Fox, Richard Gere, Paul McCartney, Sting, kd lang, and Mr. Rogers.

Information courtesy of The Vegetarian Resource Group/ www.vrg.org

Susan White RD, is a Clinical DietitIan working at Memorial Hospital's Occupational Health and Wellness Center. She is currently accepting new patients and may be reached by calling 268-2340.