The vegetarian diet is to consume plant foods while avoiding animal products. However, some vegetarians eat eggs, cheese and fish.
Vegetarian diets can provide all the nutrients you need at any age, as well as some additional benefits to health. Vegetarian diets often has lower rates of fat, saturated fat and cholesterol than a diet based on meat, in addition to providing more fiber, magnesium, potassium, folic acid and of antioxidants such as vitamins C and E. The vegetarian diet can reduce blood pressure, improve cholesterol levels and help maintain a healthier weight, while reducing the incidence of type 2 diabetes, factors that reduce the risk of heart disease and of stroke (CVA).
When you adopt a vegetarian diet, it is good to familiarize yourself with the four food groups as described in the Food Guide. These four groups are: grains, vegetables and fruits, dairy products and protein-rich alternatives such as beans, soybeans, nuts and seeds. The Guide recommends that Canadians:
Eat at least one dark green and one orange vegetable each day.
Have vegetables and fruit more often than juice.
Consume at least half of grain products daily in the form of whole grains.
Drink skim, 1% or 2% daily.
Eating meat alternatives like beans, lentils and tofu more often.
Eating a small amount of unsaturated fat each day.
Calm the thirst with water.
My Food Guide Health Canada can build your own food guide based on the foods you enjoy. The wide range of foods from all four food groups, including multicultural food choices can help you plan your meals and snacks. www.myfoodguide.ca
As with any food program, it is important to the plan to meet your nutritional needs. Here’s what you would consider:
Protein
The plant foods can provide all the protein you need. The plant foods rich in protein include:
All soy products like tofu, Tempe and beverage
Beans, peas and lentils cooked
Peanuts and peanut butter
Most nuts and seeds
No need to combine proteins, for example, beans with seeds in the same meal to maximize absorption of protein. The other choices high in protein are eggs (which also contain zinc and iron) and milk (rich in zinc). Whole grains and vegetables also provide protein and are excellent sources of minerals.
The iron
Vegetarians are no more likely than carnivorous iron deficiency. Although the variety of iron which is found in meat (home iron) is more easily absorbed than non-home iron plants, absorption can be improved by combining choice of non-home iron with foods rich in vitamin C, such as citrus, tomatoes, broccoli and berries. Good plant sources of iron include dark green leafy vegetables, dried beans and legumes, iron-fortified products (check the label), nutritional yeast and dried fruit. A good idea might be flat romaine lettuce with mandarin oranges. (See our healthy recipes vegetarian).
Calcium and vitamin D
Calcium is important for strong bones and vitamin D is essential for the body to absorb calcium. Dairy products, almonds, sesame seeds, dark green vegetables (like broccoli, cabbage, bock choir and kale) and black molasses contain calcium. Other products are fortified with calcium, such as drinks based on soy and rice, tofu and orange juice (check the ingredient list). Often added vitamin D to milk and some kind of yogurt (but not cheese), soy beverages and rice as well as fortified margarine. Although the sun allows us to produce our own vitamin D through the skin, we often miss in the Canadian winter. Therefore, these sources of supplements are essential, especially for infants, children and the elderly. Canada’s Food Guide recommends that men and women aged over 50 years to take a daily supplement of vitamin D 400 IU.
Vitamin B 12
This vitamin is necessary for cell division and blood formation. It is found in fortified cereals, soy beverages and rice and some types of fortified nutritional yeast. It is important to read labels to make sure you consume enough vitamin B12. If you are vegetarian or vegan, consult your health care professional to get a vitamin B12 supplement if you are not sure to eat enough.
No need to become a vegetarian to enjoy the benefits of increased consumption of plant foods and reducing your meat consumption. Try our delicious vegetarian recipes.
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