Vegetarian diet
Increasing numbers of people are choosing to be vegetarians, but many wonder if their diet is adequate.
The traditional vegetarian diet is based on milk products, cheese, eggs, cereals, legumes, nuts, seeds, vegetables and fruit. A wide range of these foods should provide sufficient nutrients for a balanced diet. Protein, iron, zinc and vitamin B12 are the nutrients most at risk when meat is completely excluded from the diet.
Vitamin B12 can be obtained from eggs and milk. Small amounts are also found in mushrooms grown on manure and some types of yeast.
Anaemia caused by iron deficiency is one of the nutrition problems for vegetarians, especially women. Egg yolk is a good source of iron. Iron from plant products is poorly absorbed. Vitamin C improves its absorption. Meals should be planned to combine vitamin C-rich foods, such as citrus fruits, rockmelon, tomato, capsicum, cabbage and broccoli, with iron-containing foods such as wholegrain cereals, dried beans and lentils, and green vegetables.
Protein from plant products is often referred to as incomplete, that is, it lacks some essential amino acids. Plant proteins can complement each other to provide the body with complete proteins. It is necessary to eat a variety of plant protein foods such as nuts, cereals (preferably wholemeal, such as bread, rice and pasta) and legumes (lentils, dried beans and peas). Soy beans and wheat germ contain protein that is almost as good as animal protein.
Last Reviewed: 21 May 2002
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