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HEALTH
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Alternative
Main Stream
MONEY
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Making Money
Saving Money
Investing
Money
ENERGY
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Alternative
Nuclear
Oil
Coal
Gas
FOOD
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Diet
Nutrition
OTHER
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Off The Wall
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NUTRITION
VEGETARIAN DIETS -Vegetarian diets can meet all the
recommendations for nutrients. The key is to consume a variety of foods
and the right amount of foods to meet your calorie needs. Follow the food
group recommendations for your age, sex, and activity level to get the
right amount of food and the variety of foods needed for nutrient
adequacy. Nutrients that vegetarians may need to focus on include protein,
iron, calcium, zinc, and vitamin B12.
NUTRIENTS TO FOCUS ON FOR VEGETARIANS :
1.
Protein has many important functions in the body and is essential
for growth and maintenance. Protein needs can easily be met by eating a
variety of plant-based foods. Combining different protein sources in the
same meal is not necessary. Sources of protein for vegetarians include
beans, nuts, nut butters, peas, and soy products (tofu, tempeh, veggie
burgers). Milk products and eggs are also good protein sources for lacto-ovo
vegetarians.
2.
Iron functions primarily as a carrier of oxygen in the blood. Iron
sources for vegetarians include iron-fortified breakfast cereals, spinach,
kidney beans, black-eyed peas, lentils, turnip greens, molasses, whole
wheat breads, peas, and some dried fruits (dried apricots, prunes,
raisins).
3.
Calcium is used for building bones and teeth and in maintaining
bone strength. Sources of calcium for vegetarians include fortified
breakfast cereals, soy products (tofu, soy-based beverages),
calcium-fortified orange juice, and some dark green leafy vegetables
(collard greens, turnip greens, bok choy, mustard greens). Milk products
are excellent calcium sources for lacto vegetarians.
4. Zinc is necessary for many biochemical reactions and also helps the
immune system function properly. Sources of zinc for vegetarians include
many types of beans (white beans, kidney beans, and chickpeas),
zinc-fortified breakfast cereals, wheat germ, and pumpkin seeds. Milk
products are a zinc source for lacto vegetarians.
5. Vitamin B12 is found in animal products and some
fortified foods. Sources of vitamin B12 for vegetarians include
milk products, eggs, and foods that have been fortified with vitamin B12.
These include breakfast cereals, soy-based beverages, veggie burgers, and
nutritional yeast.
TIPS FOR VEGETARIANS - Build meals around protein sources that
are naturally low in fat, such as beans, lentils, and rice. Don’t
overload meals with high-fat cheeses to replace the meat. Calcium-fortified soy-based beverages can provide calcium in amounts
similar to milk. They are usually low in fat and do not contain
cholesterol. Many foods that typically contain meat or poultry can be made
vegetarian. This can increase vegetable intake and cut saturated fat and
cholesterol intake.
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BEFORE ACTING UPON AN IDEA THAT CONCERNS YOUR
HEALTH, MONEY, OR ANY OTHER MAJOR DECISION IN YOUR LIFE,
IT IS A SMART IDEA TO GET TOGETHER WITH YOUR DOCTOR,
FINANCIAL ADVISOR, LAWYER OR ANY OTHER PROFESSIONAL THAT
CAN HELP YOU MAKE THE RIGHT DECISION.
SOMETIMES A SECOND OPINION IS ADVISABLE. BEFORE
MAKING A DECISION ON AN IDEA, GIVE YOURSELF PLENTY OF TIME
TO THINK ABOUT IT. IN THE LONG RUN YOUR DECISION IS THE
FINAL ONE. MAKE SURE YOU WEIGH THE PRO'S AND CON'S OF THE
IDEA.
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