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Nutrients vegetarians needProtein for vegetarians
For everyone who does eat meat we can get rid of the myth that vegetarians don't get enough protein (the stuff that makes you grow). In fact, protein comes in all kinds of foods, and not just soya beans and peanut butter!Amino acids, the building blocks of protein, come in all plant foods. Vegetables and have tonnes, fruits have very little, dark leafy veg (such as spinach) along with beans, peas and lentils and tofu are all rich sources of protein. Non-meat eaters can get good sources of protein from cheese and dairy products and vegans by combining vegetable proteins together with things like beans on toast. The average vegetarian diet does have less protein but this can be an advantage, as protein is often found in fatty foods. Eating an excess of foods rich in fat is linked to heart disease, strokes and cancer. Carbohydrate for vegetarians Carbohydrates are the best source of energy. A veggie's diet usually has plenty of carbohydrate in both its simple form, found in fruit, and complex form, as starch. Complex carbohydrates come in grains (rice, bread, pasta etc), and beans and vegetables, particularly potatoes. They are filling rather than fattening, unlike dietary fats. Whole grain foods are the best source of complex carbohydrates as they keep their vitamins, minerals and fibre. So go for rolled oats, brown rice, wholemeal bread, millet etc wherever possible. Fats for vegetarians Fats add flavour and slow the emptying of the stomach. Meat, fish, poultry and dairy products are typical sources of fat, so too are vegetable fats like cooking oils, nuts, seeds, avocado and peanut butter. 
Animal fats are mainly saturated, which means they solidify at room temperature, raising cholesterol levels. Too many of these may result in blocked arteries and increased risk of heart attack.Cholesterol is used to create hormones. Our bodies make all the cholesterol we need but meat, fish, eggs and dairy products are one of its main sources in our diet. Most vegetable oils are unsaturated and cholesterol free, so they're better for your health. If you are a vegetarian who includes dairy foods such as cheese and milk in your diet take these in moderation and where possible opt for low fat alternatives to keep saturated fats to a minimum. Unsaturated fats found in seeds and nuts and the oils from these provide us with essential fatty acids vital for healthy cell membranes, brain and eye function and prostaglandin production (substances needed to regulate many of the body's functions including hormone production). Include adequate supplies of these healthy fats in your diet. Also, beware hydrogenated oils. Hydrogen is pumped into them to make them solid and they take on some of the bad qualities of naturally saturated fats. Fibre for vegetarians Most vegetarian diets provide plenty of fibre, which is vital for healthy digestion and to reduce the risk of various diseases, from heart and artery disease to colonic cancer. Whole wheat and other grains and cereals, beans and pulses, vegetables and fruits will give you all the fibre you need. Some related links to external sites back to the top back to the features directory |