Getting a Well-Balanced Vegetarian Diet
Although living a vegetarian lifestyle is the healthiest way to eat, there are some nutritional considerations that you need to keep in mind in order to follow a well-balanced diet. After all, just as it is possible to follow a healthier diet as a meat-eater, it is also possible to follow a very poor diet if you are a vegetarian. Therefore, in order to make certain you are getting all of the nutrients your body needs, you should take steps to include certain foods in your diet. Here’s a look at some of the important nutrients you need and the foods you can eat to make certain you get those nutrients.
· Calcium - legumes, bok choy, kale, broccoli an collard greens all contain calcium. You might also want to consider eating calcium-fortified orange juice, cereal and soy drinks. If you are concerned about not getting enough calcium, you might want to consider taking calcium supplements.
· Iron - you can get iron from soybeans, fortified cereals, potato skins, legumes, raisins, prune juice and blackstrap molasses. You can also help with improving your calcium absorption by eating foods that are rich in vitamin C.
· Zinc - good sources of zinc include legumes, fortified grains, soy foods and nuts.
· Vitamin B12 - this vitamin is found only in animal products, so you will need to take supplements and eat foods that are fortified with vitamin B12. Some foods that are commonly fortified with vitamin B12 include soymilk, cereals and yeast substitutes.
· Vitamin D - this vitamin is found naturally in dairy products, so it can be difficult for vegans to get enough vitamin D. Soymilk and cereal is often fortified with vitamin D, but you may also need to take vitamin D supplements.
· Riboflavin - sources of riboflavin include asparagus, almonds, legumes, bananas and sweet potatoes. You can also find riboflavin in fortified soymilk and cereals.
· Omega 3 Fatty Acids - this nutrient is commonly found in eggs and fish, but can also be obtained from walnuts, flaxseed oil, soybeans and canola oil.
· Protein - protein can be found in cooked beans, with one cup of cooked beans providing about the same amount of protein is 2 ounces of meat. Peas, lentils and nuts are all good sources of protein, though nuts are also a source of high calories and should be eaten in moderation.