The Vegetarian Diet Nutrition
Vegetarianism can be a very healthy option but only if your vegetarian
diet plan is well balanced. This means eating a variety of foods
including grains, fruit and vegetables, beans, pulses, nuts or seeds,
a small amount of fat, with or without dairy products.
Vegetarian Pyramid Offers Best Vegetarian Nutrition
===================================================
For optimum nutrition as a vegetarian, follow the Vegetarian Food
Pyramid.
Table 1. Vegetarian Food Pyramid
================================
Eggs, Sweets
Eat occasionally or in small quantities
Nuts & Seeds
Egg Whites, Soy Milks
Dairy
Plant Oils
Eat daily
Fruits & Vegetables
Whole Grains
Soy, Beans, Peanuts & Other Legumes
Eat at every meal
Source: US Dept of Agriculture
Balanced Vegetarian Diet - Eat from All Food Groups
===================================================
Use the Vegetarian Food Pyramid to maintain a healthy balanced diet by
eating foods from all the food groups. Each of these vegetarian food
groups provides some, but not all, of the nutrients you need. Foods in
one group can't replace those in another. No one food group is more
important than another - for good health, you need them all. Vegans
should pay special attention to their vitamin B12 and vitamin D intake
by eating fortified foods or taking vitamin B12/ vitamin D
supplements.
Vegetarian Diet Nutrition Guidelines
====================================
Vegetarian Diet Nutrition - Protein
===================================
Plant sources of protein alone can provide ...
... middle of paper ...
...etarian Diet Nutrition - Zinc
================================
Because of the lower uptake of zinc from plant foods, vegetarians
should attempt to meet or exceed the zinc RDA.
Vegetarian Diet Nutrition - Notes on Optimum Vegetarian Health
==============================================================
Standard adult vegetarian diets (which are low in fat and high in
fibre) can fill up infants (under 5 years) before they have ingested
sufficient energy and nutrients. So vegetarian diet plans for infants
should include fewer high-fiber foods and more energy and
nutrient-dense foods.
A vegetarian diet is fine for children and provides all the nutrients
required for normal growth and development. Vegetarian kids are
similar in height and weight to non-vegetarian kids and are less
likely to be overweight.