The vegetarian diet is to consume plant foods while avoiding animal products. However, some vegetarians also 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 total fat, saturated fat and cholesterol than a diet of meat, in addition to providing more fiber, magnesium, potassium, folic acid and antioxidants like 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 cerebral vascular accident (stroke).
When you adopt a vegetarian diet, it is good to familiarize yourself with the four food groups as outlined in Canada’s Food Guide to Healthy Eating. These four groups: grain products, vegetables and fruits, dairy and protein-rich alternatives such as beans, soybeans, nuts and seeds. The Guide recommends that Canadians:
* To eat a variety of foods
* Emphasize cereals, breads and other grain products, vegetables and fruits
* To choose foods low in fat, especially saturated fats and trans fats
* To achieve and maintain a healthy weight through regular physical activity and adopting healthy eating
* Limit consumption of salt, alcohol and caffeine
Dietitians of Canada have produced a version of vegetarian and vegan food guide (PDF 365 KB).
As with any food program, it is important to the plan to meet all your nutritional needs. Here’s what you should consider:
Protein
The plant foods can provide all the protein you need. The plant foods rich in protein are the following:
* All products with soy as tofu, tempeh and beverages
* Beans, peas and lentils cooked
* Peanuts and peanut butter
* Most nuts and seeds
No need to combine proteins, for example, beans with grains in a meal to maximize absorption of proteins. Other choices rich 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.
Iron
Vegetarians are more exposed than the carnivores to iron deficiency. Although the variety of iron which is found in meat (heme iron) is more easily absorbed than non-heme iron plants, absorption can be improved by combining choices of non-heme iron with foods high in vitamin C, such as citrus fruits, tomatoes, broccoli and berries. Good plant sources of iron are green leafy vegetables, dark beans or legumes, iron-enriched products (check the label), nutritional yeast and died fruit. A good idea would 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, bok choy cabbage and kale) and black molasses contain calcium. Other products are rich in calcium, such as soft soy and rice, tofu and orange juice (check the ingredient list). We often add vitamin D to milk (but not cheese or yogurt), soy drinks and rice and fortified margarine. Although the sun allows us to produce our own vitamin D through the skin, we often lack in the Canadian winter. Therefore, these sources of supplements are becoming essential, especially for infants, children and the elderly.
Vitamin B 12
This vitamin is necessary for cell division and blood formation. It is found in fortified cereals, soy beverages and fortified rice and some types of nutritional yeast. It is important to read labels to ensure you consume enough vitamin B12. If you are vegetarian or vegan, consult your health care professional for a vitamin B12 supplement if you are not sure of getting enough.
No need to become a vegetarian to enjoy the benefits of increased consumption of plant foods and reducing your consumption of meat.
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