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For Vegetarians: How to get all the nutrients in your diet!

Discussion in 'Indian Diet & Nutrition' started by cheer, Nov 22, 2006.

  1. cheer

    cheer Silver IL'ite

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    As a vegetarian, fill your plate with a variety of grains, fruits and vegetables and use low fat and nonfat milk, yogurt, cheese and other dairy foods. To avoid falling short of important nutrients in your diet, include a variety of the following food options in your diet daily:

    Protein-Soy burgers and other "veggie" meats, soy milk, tofu, soy cheese, low fat milk, yogurt and cheese, nuts and soy nuts, peanut butter

    Iron-Enriched grains, pasta, rice and breads, iron-fortified ready-to-eat cereals and "veggie" meats, oatmeal, barley, nuts, sunflower seeds, legumes (dried peas and beans, such as black, kidney and navy beans and chick peas), whole wheat bread, blackstrap molasses, tomato juice, broccoli, and dried fruits such as apricots, currants, figs, raisins and prunes

    Zinc-Soy milk, tofu, fortified soy burgers, soybeans, cooked or dry roasted, fortified "veggie" meats, legumes, nuts and seeds, wheat germ and fortified ready-to-eat cereals

    Vitamin B12-Low fat or nonfat dairy foods. Fortified foods such as ready-to-eat cereals, soy milk and soy burgers. Note: Check the Nutrition Fact Panel on the food product's label to ensure that vitamin B12 has been added. A vitamin supplement is also an option.

    Calcium-Low fat or nonfat dairy foods, calcium fortified soy milk and orange juice or other calcium-fortified foods, tofu made with calcium, broccoli, bok choy, okra, kale, mustard greens, almonds and a calcium supplement

    [SIZE=3][B]Vitamin D-[/B][COLOR=#333333][FONT=Times New Roman]Low fat or nonfat milk, fortified soy milk, soy yogurt, regular yogurt and ready-to-eat cereals. A vitamin supplement is also a reliable source. [/FONT][/COLOR][/SIZE]

    [COLOR=#333333][FONT=Times New Roman][COLOR=#333333][FONT=Times New Roman][B][SIZE=3]Vitamin A -[COLOR=#333333][FONT=Times New Roman][B][COLOR=#333333][FONT=Times New Roman]Fortified low fat or nonfat milk, deep orange and leafy green vegetables and fruits, such as pumpkin, butternut squash, carrots, apricots, cantaloupes, spinach and kale[/FONT][/COLOR][/B][/FONT][/COLOR][/SIZE][/B][/FONT][/COLOR][/FONT][/COLOR]
    [COLOR=#333333][FONT=Times New Roman][COLOR=#333333][FONT=Times New Roman][B][COLOR=#333333][FONT=Times New Roman][B][COLOR=#333333][FONT=Times New Roman][SIZE=3][/SIZE][/FONT][/COLOR][/B]
    [/FONT][/COLOR][COLOR=#333333][FONT=Times New Roman][SIZE=3][B]Omega-3-Fatty Acids-[/B][COLOR=#333333][FONT=Times New Roman]walnuts, ground flaxseeds, tofu, soybeans, and soybean, canola, flaxseed and walnut oils [/FONT][/COLOR][/SIZE][/FONT][/COLOR]
    [SIZE=3][/SIZE]
    [SIZE=3][/SIZE][/B][/FONT][/COLOR][/FONT][/COLOR]
     
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  2. vidhyalakshmid

    vidhyalakshmid Platinum IL'ite

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    Hi Cheer,
    Thanks for the post. The nutrition information is very helpful. I will try to
    balance the food ingredients to spread the nutritional values.
     
  3. bharthi

    bharthi Junior IL'ite

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    Vitamin B12 for vegetarians

    Hi Cheer,

    That was a good info about getting all nutrients in a vegetarian diet.

    I was mainly looking for Vitamin B12. That is something vegetarians run low compared to non-vegetarians because it mainly comes through eating meat like chicken.

    Vitamin B12 mainly needs to be supplemented for no vegetarian food is rich in B12 content. Especially pregnant women need sufficient B12 to absorb the iron in take into blood. Vitamin B12 deficiency would also lead to Iron deficiency.

    Bharthi
     
  4. cheer

    cheer Silver IL'ite

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    Dear Bharthi

    we did lots of research on that, but for b12, best is to get shots. Every month we are taking b12 shots & believe me u'll find the difference. Before my b12 was very low & due to this i was always feeling so tired but since i started taking b12 shots, i'm feeling very much energetic.


     
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  5. sonalhdesai

    sonalhdesai New IL'ite

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    yeah but soon the effect of the shots wear off. its been about 4 months approx since i finished the course of the shots taken. I AM BACK TO SQUARE ONE. again my skin looks pale, mild headaches are back, still prone to cold sometimes (i live in mum and am currently using 2 blankets at night)

    i feel a better solution would be to include b12 rich foods in daily diets (as well in addition to the course of shots).

    if anyone has a chart / table of contents of fruits, veg, non-veg, etc. it would help each of us decide what to include as per their tastes/habits/availability.

    tks in advance
     
  6. amitkumaar

    amitkumaar New IL'ite

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    Fruits rich in minerals and fibers like apples, guavas, oranges etc.
    Vegetables like Raddish, cucumbers, green vegetables.
    Food items like wheat, jowar, ragi etc helps a lot in protein restoration to the body.
    I also will like to add that healandhealth that has a detailed writeup on how to get all the right nutrients for the body in the case of vegetarians.:thumbsup:coffee
     

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