Essay on The Vegetarian Diet Nutrition

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The Vegetarian Diet Nutrition

Vegetarianism can be a very healthy option but only if your vegetarian diet plan is well balanced. This means eating a variety of foods including grains, fruit and vegetables, beans, pulses, nuts or seeds, a small amount of fat, with or without dairy products.

Vegetarian Pyramid Offers Best Vegetarian Nutrition ===================================================

For optimum nutrition as a vegetarian, follow the Vegetarian Food Pyramid.

Table 1. Vegetarian Food Pyramid ================================

Eggs, Sweets

Eat occasionally or in small quantities

Nuts & Seeds

Egg Whites, Soy Milks Dairy

Plant Oils

Eat daily
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Complementary proteins do not need to be consumed at the same time if they regularly appear in the diet.

Vegetarian Diet Nutrition - Iron ================================

Although vegetarian diets are higher in total iron content than nonvegetarian diets, iron reserves are lower in vegetarians because the iron from plant foods is less well absorbed. That said, iron deficiency anemia rates are similar in vegetarians and nonvegetarians. Remember that it's easier to absorb iron from food if we eat it with foods that contain Vitamin C, so have some fruit or veg containing vitamin C, or some fruit juice with your meal.

Vegetarian Diet Nutrition - Vitamin B12 =======================================

Plant foods are not a reliable source of B-12 for vegetarians. Vitamin B-12 in spirulina, sea vegetables, tempeh, and miso has been shown to be inactive B-12 analog rather than the active vitamin. Although dairy products and eggs contain vitamin B-12, research indicates that lacto-ovo-vegetarians have low blood levels of vitamin B-12. Thus use of fortified foods or supplements are advised for vegans or vegetarians who limit animal foods.

Vegetarian Diet Nutrition - Vitamin D =====================================

Vitamin D is poorly supplied in all vegetarian diets unless vitamin D-fortified foods are eaten. However, vegan vitamin D-fortified foods - such as soy
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