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Vegetarian
Eating
Vegetarianism is not new!
Reasons for being vegetarian
differ greatly.
There is no single vegetarian
eating pattern and vegetarian diets differ greatly.
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ANIMAL PRODUCTS: |
Meat
Fish
Poultry
Dairy Products
Eggs |
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Increasing interest in vegetarian
eating, together with the emphasis on more complex carbohydrates in Canada's Food Guide to
Healthy Eating, is challenging us to place grains, legumes, and vegetables more
prominently on our menus.
The styles and degrees of vegetarian eating are as
varied as the reasons for doing so. Many Canadians are adopting vegetarian eating habits
for health concerns, animal rights, environmental reasons, religious, economic issues, and
as well as taste.
Many people enjoy exploring and learning how to plan
nutritious and tasty meals and snacks from cultures in which vegetarianism is not a new
concept.
Vegetarian diets include vegetables, grains, legumes,
fruits, nuts, and seeds. Additionally, some diets may include limited amounts of animal
products, however, the chosen style of vegetarian eating will determine to what degree
animal products are excluded. |
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Vegetarian
Eating Patterns
| Semi-Vegetarians |
Usually, the term "New
Vegetarian" falls into this category and many may only restrict red meat from their
diet. Most generally exclude red meat, but may allow limited amounts of animal products
(such as fish, poultry, dairy products, and eggs). |
| Lacto-Vegetarians |
Include dairy products in their diet. |
| Ovo-Lacto-Vegetarians |
Include dairy products and eggs in
their diet. |
| Vegans (Total Vegetarians) |
Completely avoid all animal products
and may also exclude honey. |
| Macrobiotic Diets |
Exclude all animal products as well
as other food groups. In their purest form, only brown rice is eaten and water may be
severely restricted. |
Vegetarian diets can be healthy and
reduce the risk of some nutrition related diseases. But, as with any style of eating,
vegetarians can enjoy health benefits only when the diet is balanced, varied, and meets
individual energy and nutrient needs. That is, vegetarian diets that are planned right can
reduce the risk for obesity, high blood pressure, constipation, and colon cancer. Poorly
planned vegetarian diets however, increase the risk of developing osteoporosis, rickets,
iron and vitamin B12 related anemias and slow growth in children.
Vegetarians can meet their nutritional needs by
following Canada's Food Guide and by choosing several servings of meat alternatives
(legumes, nuts, seeds, and eggs) instead of meat. If you are leaving out all animal
products from your diet, make sure that you replace lost nutrients with plant foods that
have high iron and calcium content, along with other essential vitamins and minerals. |
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Protein
It is a common myth that it is difficult to get enough
protein on a vegetarian diet. Even though animal products are higher in protein than plant
products, one still manages to get more than enough protein from plant products alone.
Even complete vegetarians can easily meet their protein needs by combining legumes, grains
and vegetables, which also contain protein.
Iron
Lentils, split peas, beans, tofu, and even egg yolks
are great sources for iron. If you are unfamiliar with legumes, start with split peas,
lentils, and small beans which are easy to both cook and digest. You can increase your
iron absorption by eating foods that contain vitamin C (vegetables and fruits) with foods
that contain iron. However, black tea with meals decreases your iron absorption, so choose
other beverages such as juice, water or herbal teas.
Calcium
Dairy products are an excellent source for calcium. If
you do not drink much milk or use many dairy products, you should make sure that you rely
on another source for calcium. Some other rich sources of calcium are:
Almonds and brazil nuts
Steamed and seasoned dark green leafy vegetables and
broccoli
Kale, chard, seaweeds, and sesame seeds
Tahini
Firm tofu made with calcium, is a good source of iron
and protein as well
Tofu beverage
Vitamin B12
We need only a little vitamin B12, but it is very for
our bodies and for good health. Eggs and milk are a good source for B12, but for Vegans,
who only eat plant food, special care must be taken. A reliable source for Vegans is
nutritional yeast which has been grown on a vitamin B12 enriched medium. If you are a
Vegan, it is a wise idea to have your B12 level checked annually.
Lacto & Ovo-Lacto
Vegetarians
When these diets are consistent with the Nutrition
Recommendations for Canadians, one can adequately meet nutrient and energy needs.
Try to emphasize variety, complex carbohydrates, and lower fat choices. Choosing a wide
variety of grains, legumes, fruits and vegetables, and lower fat dairy products, as well
as eggs, nuts and seeds in moderation, is advised.
A balanced diet with sufficient energy and variety from
the four food groups will provide good sources of all key nutrients, such as calcium, iron
and zinc, and adequate protein.
Vegan Diets
Vegan diets need careful planning to ensure energy and
nutrient needs are met. Particularly for children, adolescents, pregnant and lactating
women and the elderly.
Macrobiotic Diets
Macrobiotic diets are not recommended. When they are
very restrictive they are not nutritionally adequate and represent a risk to health. Some
possible effects from following a macrobiotic diet include pernicious anemia,
protein-calorie malnutrition, growth retardation, impaired psychomotor development, and
permanent nerve damage.
Familiar Vegan
Combinations From Around The World
North American peanut butter sandwich
Middle Eastern lentil soup and
crackers
Middle Eastern humus and a pita
Middle Eastern felafel
French pea soup with a roll
Eastern United States baked beans and
corn bread
Chinese tofu with rice and stir fried
vegetables
Indian dahl and chapatis or rice
A good book on vegetarianism is Becoming
Vegetarian, by Vesanto Melina, Brenda Davis, and Victoria Harrison,
Registered Dietitians, published by Macmillan Canada.
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