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Is your diet balanced?
Nutrients which need special attention.
Energy
Everybody needs enough energy to grow and be healthy. Sometimes a vegetarian diet can be bulky and low in energy. If you need to boost your energy intake include extra foods from the food pyramid such as: extra bread, potato, pasta and rice; extra snacks e.g. milk, yoghurts, nuts, extra spread and jams on bread, scones and biscuits; extra sugar/honey in foods, sauce or gravy on meals, spread on vegetables and potatoes, dressing on salad or foods cooked in oils.
Protein
Protein is necessary to build and repair body tissues and is essential for growth. Our tissues are continually being broken down and replaced, therefore protein is needed every day from infancy to old age. Protein is made up of amino acids, some of which cannot be made by your body and must be obtained from the food we eat. Animal foods e.g. eggs, milk, cheese, yoghurt and soya products provide each of the amino acids. However plant foods such as grains and pulses do not. Combining animal and plant foods or those foods which lack certain amino acids with ones which do contain them, can supply all the amino acid that you need. This is called "protein complementation". For example dairy products eaten with cereal e.g. milk and breakfast cereal. Cereals eaten with pulses e.g. beans on toast. Vegans rely entirely on grains, pulses, nuts, seeds and soya products as their main protein source, and so should pay attention to protein complementation.
Iron and Vitamin C
Iron is essential for the formation of red blood cells, which carry oxygen to all parts of the body. A low level of iron in the body is called anaemia and causes symptoms such as a pale face colour, tiredness, fatigue and loss of appetite among other things. Iron from animal plant sources (non-haem iron) is not absorbed into the body as well as iron from animal sources (haem iron). Vitamin C, which is found in citrus fruits and their juices such as oranges, kiwis, blackcurrants, as well as vegetables, and salad, increases the absorption of non-haem sources of iron and should be eaten with these foods. For example, drinking a glass of orange juice with a bowl of breakfast cereal will help the iron in the cereal to be absorbed more effectively. Sources of iron for vegetarians include: egg yolks, fortified and wholegrain breakfast cereals and vitamin C food source, pulses, peas, beans, lentils with a vitamin C food source, green vegetables e.g. cabbage, spinach, broccoli; dried fruit. Vegetarian women and teenagers should pay special attention to include iron rich foods in their diets every day. Sometimes an iron supplement may be required. Always check with your doctor or pharmacist before taking any supplements.
Calcium
Calcium is essential for the formation of strong bones and teeth. During adolescence, bones are developing and they continue to become more dense until the age of 35. Eating enough calcium and taking regular exercise during these years, is vital to protect against developing osteoporosis (brittle bones) in later life. Sources of calcium for vegetarians include: milk including calcium fortified, soya milk, milk products including dairy yoghurt and cheese. Smaller amounts of calcium are also found in: green vegetables especially cabbage and broccoli; nuts such as almonds and brazil nuts; pulses; sesame seeds; tofu; kelp and tinned fish where bones are eaten (if included). During the growing years, vegans may need to take calcium and vitamin D supplement.
Zinc
Zinc is an essential nutrient for health and growth. Vegetarians diets may not always provide us with adequate zinc, therefore it is important to regularly eat zinc rich foods. Source of zinc for vegetarians include: cheese, pulses, nuts, seeds and wholegrain cereals.
Vitamin B12
Vitamin B12 is essential for healthy blood and nerve cells. The main foods, which supply vitamin B12, are animal foods. Alternative sources of vitamin B12 for vegetarians include: dairy foods, eggs, yeast extracts, some vegetable stocks, textured vegetable protein, soya milk, fortified breakfast cereals. It is especially important that vegans include a source of vitamin B12 in their diet.
Vitamin D
Vitamin D is needed for healthy bones and teeth. The main sources of vitamin D for vegetarians include:-eggs, dairy foods such as butter, cheese and milk, oily fish, fortified soya milk, fortified margarine and oily spreads. Most people receive enough vitamin D by the action of sunlight on the skin, but those with little sun exposure may need a vitamin D supplement.
Content thanks to YouthHealthNE authors.
