To Your Health
October, 2007 (Vol. 01, Issue 10) |
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Protein
Protein is essential to maintain healthy skin, bones, muscles and organs. According to some experts, many nonvegetarians actually consume too much protein, which can lead to osteoporosis, kidney disease, calcium stones in the urinary tract and some cancers.
In general, women need around 45 grams per day and men need 55 grams. One cup of tofu contains roughly 20 grams of protein which, combined with eggs, dairy or other high-protein foods, can be sufficient for a healthy diet. Excellent sources of protein include soy products, meat substitutes, legumes, lentils, nuts, peanut butter, vegetables, tofu, eggs, dairy products, seeds and whole grains.
Calcium
Calcium can be found in low-fat dairy products like milk and yogurt, and dark green vegetables like spinach, collard greens, kale and broccoli. It is essential for building strong teeth and bones. You also can find tofu, soymilk and juices enriched with calcium. Given women's heightened risk for osteoporosis, a calcium supplement may be necessary.
Vitamin D
Vitamin D helps calcium reach our bones. The best sources are cow's milk and sunshine, followed by fortified soymilk and fortified breakfast cereals. In some cases, supplementation may be necessary, particularly during the winter months.
Vitamin B12
Vitamin B12 helps your body produce red blood cells to prevent anemia, and is naturally found only in animal products. Good sources include milk, eggs, cheese, enriched cereals, fortified soy products or supplements.
Iron
Iron also is important for the creation of red blood cells. You can increase iron consumption with dried beans and peas, lentils, enriched cereals, whole-grain foods, dark, leafy green vegetables, and dried fruit. To properly absorb iron, your body simultaneously needs foods high in vitamin C, like citrus fruits, tomatoes, cabbage and broccoli. Again, women are especially prone to iron deficiency and should consult their doctor about the potential need for supplementation.
Zinc
Zinc plays a critical role in cell division and the formation of proteins. It can be found in whole grains, soy products, nuts and wheat germ.
How To Get Started
Variety is the key to any healthy diet. No single type of food can provide all of the nutrients you need, so mix in as many healthy ingredients as possible. Here are three steps to get you started on a well-balanced, easy-to-maintain vegetarian diet:
- Start with what you know. Spaghetti, vegetable stir-fry, vegetable lasagna and veggie pizza are some examples of meatless meals you may already be eating.
- Choose a few meals you're already serving that can easily become meatless with a couple substitutions, such as replacing black beans or soy crumbles for beef in vegetarian chili. Chicken in fajitas, stir-fry and tacos can easily be replaced with tofu.
- You can find hundreds of additional vegetarian meal ideas on the Internet or in vegetarian cookbooks. The trick is being willing to try new things and explore local health food stores for interesting meal ideas.
