Have you ever wondered how vegetarians are able to maintain a balanced diet? Though it’s not easy, it is possible to take in sufficient protein and nutrients without eating meat.
There are various ways of doing this and it is crucial that the students who are considering a vegetarian diet understand the nutritional requirements.
The key to any diet is a full plate of nutrient-rich foods, like whole grains, low-fat dairy and a lot of fresh fruits and vegetables. Vegetarians are able to obtain protein from sources like legumes, tofu, tempeh, whole grains, nuts and dairy like cheese and eggs.
Eggs have had a negative connotation throughout the years because of their high cholesterol levels and saturated fat. However, one of Tony, Sodexo chef’s omelets filled with veggies, egg whites and feta cheese is a very healthy, energy-boosting breakfast choice.
For those who do not consume milk products, it is crucial that you eat other calcium-rich foods.
Breakfast cereals, soymilk and orange juice are all calcium-fortified (calcium added by manufacturer). On the other hand, legumes, nuts, many leafy veggies, seeds and tofu are natural sources of calcium. Daily calcium supplements are also available to ensure healthy bones and teeth.
Vitamin D is also in soymilk and breakfast cereals. Although sun exposure is a great source, supplements are also available if you are unable to get enough vitamin D.
Vitamin B12 comes from animal sources only, and is imperative for the health of women who are pregnant or breast-feeding. Like vitamin D, vitamin B12 can be found in soymilk, as well as breakfast cereals, and is also available in supplements to ensure a healthy nervous system.
For vegetarians that maintain a balanced diet and eat a variety of foods, getting enough iron is not an issue.
Because iron is not as easily-absorbed from plant foods as it is from meats, it is crucial that vegetarians take in iron-rich foods on a regular basis.
Sources of iron include cooked dried beans, peas and lentils, leafy green vegetables, and iron-fortified grain products.
The intake of foods that are rich in vitamin C will improve the body’s ability to absorb iron. Iron is essential to human health, because it not only carries oxygen to blood cells, but also acts as an energy booster.
Like iron, zinc is not as easily-absorbed from plants as it is from meats. Most vegetarians are able to get enough zinc by eating a lot of whole-grain breads, cooked dried beans, lentils, soy foods and vegetables. This essential mineral promotes biochemical reactions in your body, maintaining the immune system.
Fish and eggs are excellent sources of Omega-3 fatty acids, of which many vegetarians do not get enough. If you are a vegetarian that does not eat fish or eggs, it is important that Omega-3 fatty acids are obtained through hemp seeds, flax seeds, pumpkin seeds, walnuts, various leafy veggies, soybean oil or canola oil.
For those at risk of cardiovascular disease, a healthy heart cannot be overlooked.
A vegetarian diet can be a great way to be healthy and get fit, but it is crucial that you are open to a variety of foods. As you can see, in order to maintain a balanced diet you must be willing to try new things.
Carolyn Hatch can be reached at carolyn.hatch@spartans.ut.edu.