Vegetarian diet: How to get the best nutrition. Planning a healthy vegetarian diet. The key to a healthy vegetarian diet — like any diet — is to include a variety of foods. No single food can provide all the nutrients your body needs. ![]() A registered dietitian can help you create a vegetarian diet that's right for you. Healthy vegetarian eating pattern. Food group. Recommended servings for 2,0. Source: 2. 01. 5- 2. Dietary Guidelines for Americans. Vegetables. 2 1/2 cups a day. ![]() Practice Safety with Dietary Supplements When it comes to purchasing dietary supplements, Vasilios Frankos, Ph.D., Director of FDA's Division of Dietary Supplement Programs, offers this advice: 'Be savvy!' Today's. Dark green. 1 1/2 cups a week. Red and orange. 5 1/2 cups a week. Legumes (beans and peas)3 cups a week. Starchy. 5 cups a week. Other. 4 cups a week. Fruits. 2 cups a day. Grains. 6 1/2 ounces a day. Whole grains. A vegan diet, for example, eliminates natural food sources of vitamin B- 1. To be sure that your diet includes everything your body needs, pay special attention to the following nutrients: Calcium and vitamin DCalcium helps build and maintain strong teeth and bones. Milk and dairy foods are highest in calcium. ![]() However, dark green vegetables, such as turnip and collard greens, kale, and broccoli, are good plant sources when eaten in sufficient quantities. Calcium- enriched and fortified products, including juices, cereals, soy milk, soy yogurt and tofu, are other options. Vitamin D also plays an important role in bone health. Vitamin D is added to cow's milk, some brands of soy and rice milk, and some cereals and margarines. Be sure to check food labels. If you don't eat enough fortified foods and have limited sun exposure, you may need a vitamin D supplement (one derived from plants). ![]() Vitamin B- 1. 2Vitamin B- 1. This vitamin is found almost exclusively in animal products, so it can be difficult to get enough B- 1. Vitamin B- 1. 2 deficiency may go undetected in people who eat a vegan diet. This is because the vegan diet is rich in a vitamin called folate, which may mask deficiency in vitamin B- 1. For this reason, it's important for vegans to consider vitamin supplements, vitamin- enriched cereals and fortified soy products. Protein. Protein helps maintain healthy skin, bones, muscles and organs. Eggs and dairy products are good sources, and you don't need to eat large amounts to meet your protein needs. You can also get sufficient protein from plant- based foods if you eat a variety of them throughout the day. Plant sources include soy products and meat substitutes, legumes, lentils, nuts, seeds, and whole grains. Omega- 3 fatty acids. Omega- 3 fatty acids are important for heart health. Diets that do not include fish and eggs are generally low in active forms of omega- 3 fatty acids. Canola oil, soy oil, walnuts, ground flaxseed and soybeans are good sources of essential fatty acids. However, because conversion of plant- based omega- 3 to the types used by humans is inefficient, you may want to consider fortified products or supplements or both. Iron and zinc. Iron is a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole- grain products, dark leafy green vegetables, and dried fruit are good sources of iron. Because iron isn't as easily absorbed from plant sources, the recommended intake of iron for vegetarians is almost double that recommended for nonvegetarians. To help your body absorb iron, eat foods rich in vitamin C, such as strawberries, citrus fruits, tomatoes, cabbage and broccoli, at the same time as you're eating iron- containing foods. Like iron, zinc is not as easily absorbed from plant sources as it is from animal products. Cheese is a good option if you eat dairy products. Plant sources of zinc include whole grains, soy products, legumes, nuts and wheat germ. Zinc is an essential component of many enzymes and plays a role in cell division and in formation of proteins. Iodine. Iodine is a component in thyroid hormones, which help regulate metabolism, growth and function of key organs. Vegans may not get enough iodine and may be at risk of deficiency and possibly even a goiter. In addition, foods such as soybeans, cruciferous vegetables and sweet potatoes may promote a goiter. ![]() CFSAN/Office of Analytics and Outreach The Total Diet Study (TDS) is an ongoing FDA program that monitors levels of about 800 contaminants and nutrients in the average U.S. However, some who follow a vegan diet are at risk of developing B12 deficiency unless special effort is made to eat foods fortified with this vitamin, or a vitamin supplement is taken. Although any diet that fails to address healthy. ![]() A vegan diet includes grains, vegetables, fruit, legumes (dried beans, peas and lentils), seeds and nuts. It excludes meat, fish, poultry, dairy and eggs and products containing these foods. A healthy vegan diet has many health. Learn the many good reasons to change over to a vegetarian diet, and start eating less meat today! Skip to main content Subscribe Contact Us Facebook Twitter Pinterest. Vegetarian/ vegan diets are approved by The American Diatetic Association, The American Heart Association. Electronic cigarettes are not currently approved by the FDA. Last year the FDA announced that they had. However, just 1/4 teaspoon of iodized salt a day provides a significant amount of iodine. Getting started. One way to transition to a vegetarian diet is to gradually reduce the meat in your diet while increasing fruits and vegetables. Here are a couple of tips to help you get started: Ramp up. Each week increase the number of meatless meals you already enjoy, such as spaghetti with tomato sauce or vegetable stir- fry. Find ways to include greens, such as spinach, kale, Swiss chard and collards, in your daily meals. Substitute. Take favorite recipes and try them without meat. For example, make vegetarian chili by leaving out the ground beef and adding an extra can of black beans. Or make fajitas using extra- firm tofu rather than chicken. You may be surprised to find that many dishes require only simple substitutions. Branch out. Scan the Internet for vegetarian menus. Buy or borrow vegetarian cookbooks. Check out ethnic restaurants to sample new vegetarian cuisines. The more variety you bring to your vegetarian diet, the more likely you'll be to meet all your nutritional needs. March 1. 4, 2. 01. Messina V, et al. A new food guide for North American vegetarians. Journal of the American Dietetic Association. Vegetarian diets. American Heart Association. Accessed April 1. Duyff RL. Food choices: The consumer marketplace. In: American Dietetic Association Complete Food and Nutrition Guide. Hoboken, N. J.: John Wiley & Sons; 2. Position of the American Dietetic Association: Vegetarian diets. Journal of the American Dietetic Association. Marsh K, et al. Meeting nutritional needs on a vegetarian diet. Australian Family Physician. Dietary Guidelines for Americans U. S. Department of Health and Human Services and U. S. Department of Agriculture. Nutrition concerns and health effects of vegetarian diets. Nutrition in Clinical Practice. Health effects of vegan diets. American Journal of Clinical Nutrition. S. Vegetarian and vegan diet pyramid. Oldways Preservation Trust. Accessed April 1. The basics of plant food nutrition. Oldways Preservation Trust. Accessed April 1. Vegetarian diet and health. Oldways Preservation Trust. Accessed April 1. Colditz GA. Healthy diet in adults. Accessed April 1. Healthy eating for vegetarians. Department of Agriculture. Accessed April 1. Demory- Luce D, et al. Vegetarian diets for children. Accessed April 1. Le LT, et al. Beyond meatless, the health effects of vegan diets: Findings from the Adventist Cohorts. Nelson JK (expert opinion). Mayo Clinic, Rochester, Minn. April 2. 0, 2. 01. See more In- depth.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
November 2017
Categories |