Getting All Your Nutrition As A Vegetarian

Getting all your nutrition as a vegetarian

When you make the change from being a meat eater to a vegetarian, there are many gaps that you will have in your diet that you will need to fill with specific types of foods in order to ensure that your body is getting all of the nutrients that it needs. In this article, we’ll explain some of the nutrients that you have gotten from meat in the past and some vegetarian foods that can help to fill the void.

Iron is one nutrient that you probably got from meat. Female vegetarians need to take special care to ensure that they get enough iron, as the menstrual cycle can deplete their body’s iron supply. Some vegetables that you may want to start eating in order to keep your iron levels healthy include fortified cereals, which contain many nutrients that the body needs. Dried fruits such as raisins and figs can also be a significant source of iron for the vegetarian, and iron supplements are available if you cannot meet the need elsewhere. Coincidentally, many vegetarians tend to eat lots of fruits and vegetables that contain Vitamin C which helps the body to absorb iron, making things easier for the vegetarian.

Calcium can be another tough nutrient to obtain, especially if you are following the vegan lifestyle. Dairy products contain plenty of calcium, but vegans need to look elsewhere for their calcium. Some options that vegetarians often employ in order to get their daily requirements of calcium include tofu and soy milk. Also, it’s often easy to find orange juice that is fortified with calcium. Leafy green vegetables can also help a vegan to fulfill their daily needs. This nutrient is particularly important for teen vegans to get, as their bodies are still growing and need a lot of calcium to do so. Supplements are also available for calcium if you can’t meet your needs elsewhere.

Protein is another significant nutrient that you will need to ensure that you get enough of. Most of the protein in an average American’s diet comes from meat, so in order to meet your needs as a vegetarian you will have to ensure that you are getting enough of the key nutrient. Seeds and nuts contain plenty of protein, so you may want to ensure that you include them in your diet. Cereals can contain significant levels of protein as well, and some vegetables such as potatoes contain protein as well.

Zinc is another mineral that we often get from meat sources, and in order to get enough of it as a vegetarian, you may want to ensure that tofu and dried beans and nuts are in your diet.

When it comes to developing a diet as a vegetarian, you may want to visit a dietitian so that you can find foods that you enjoy that contain all of the nutrients that you need with no outside help from animal sources. After you get a good diet developed, you will find that it is easy to maintain your nutritional needs without eating meat.

News About Vegetarianism Laura Maynard: Science, food and drugs (Summit Daily News) 13 Mar 2010 at 12:24pm I had never read Dr. Joanne Stolen's column until last week, when the headline caught my eye: "Unscientific: Consumers need to be better educated on things like organic food and vegetarian diets." Right on! But she presented pretty unscientific arguments denouncing vegetarianism and organically grown food, and advocating for large farming operations and genetically engineered crops. This week I ... Joan Jett Goes Green With 'Greatest Hits' (Tonic) 14 Mar 2010 at 9:14am Joan Jett and the Blackhearts release "Greatest Hits" in conjunction with The Runaways. Soy suppers a deterrent to crime in Illinois (Las Cruces Sun-News) 13 Mar 2010 at 11:06pm If you're going to rob a bank or shoot someone, do not do it in Illinois. Inmates in prison there have filed a lawsuit because they have been forced to eat so much soy that they contend it constitutes "cruel and unusual punishment." Online chefs serve up cooking advice, expertise (CNN) 12 Mar 2010 at 10:32am As the Disney film "Ratatouille" taught us, anyone can cook. Thanks to the Internet, anyone can have a cooking show, too. Hypocrisy and morality... (Gulf Daily News) 13 Mar 2010 at 2:19pm Make no mistake: Fabio Capello's comments represent a watershed in sport and, who knows, beyond. Cute animals are just as delicious as ugly ones (Times Online) 12 Mar 2010 at 3:42am Eating and cooking meat made us what we are. But in an age of plenty the ethical ground has shifted Recent restaurant reviews (Contra Costa Times) 12 Mar 2010 at 12:09am The following are shortened versions of recent full-length restaurant reviews. The date the original review ran and its overall rating is in parentheses. Check Out America's Healthiest Vacations (ABC News) 11 Mar 2010 at 8:46am Some people dream of touring ancient ruins, modern cities or the great art museums of the world. But a growing number of travelers look to be active and learn something new and healthy while on vacation. Weight loss - Health - Shopping - Supplements - Programs Torrey Pines student recognized for ?green? efforts in new book (Carmel Valle... 11 Mar 2010 at 3:55pm Dubbed the ?Green Cheerleader,? RSF?s Devyn Howard, 17, has an enthusiasm and passion that extends much further than a football field and a pair of pom-poms. Speaking Truth to PETA: The Ridiculous Attack on Al Gore (GOOD) 10 Mar 2010 at 1:08pm Ever since Al Gore assumed the mantel of climate-change-crusader-in-chief, he's been dogged by a vocal group of critics who accuse him of refusing to discuss what they see as the real issue: Our consumption of meat. A piece in Truthout yesterday repeated the charge: Al Gore penned a lengthy New York Times op-ed entitled, "We Can't Wish Away Climate Change," on February 28, 2010. As expected ...

 

Vegetarianism Books & Resources

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