Download Vegetarian nutrition

Vegetarian nutrition
Vegetarian diets have become increasingly popular as an interest in food, health,
ethics, religion and concerns over animal welfare have influenced dietary
choices.
There are different types of vegetarians diets based on which foods are included
or excluded:
Lacto-vegetarians do not eat meat, fish poultry or eggs, but they do eat dairy
products
Lacto-ovo vegetarians do not eat meat, fish poultry, but they do eat dairy
products and eggs
Vegans (true vegetarians) do not eat any foods of animal origin
Some people avoid red meat only, but this group is not classified as vegetarian.
A vegetarian diet can provide adequate nutrients and energy if it is carefully
planned.
Vegetarians should specifically focus on getting adequate iron,
calcium, zinc and vitamin B12 and they should try to eat a variety of protein
sources.
Health benefits of a balanced vegetarian diet
Evidence indicates that vegetarian diets can have health benefits, such as
reducing the risk of type 2 diabetes, breast and colon cancer, cardiovascular and
gall bladder disease. Vegetarians are seldom overweight, because a diet
consisting of plant foods has a low energy value. If low fat dairy products are
used, vegetarian diets are also usually low in saturated fats and cholesterol,
which helps to reduce the incidence of heart disease. The high fibre content of
vegetarian diets contributes to fewer cases of cancer of the digestive tract. A
vegetarian diet usually also contains sufficient amounts of vitamins, minerals
and antioxidants due to the high fruit and vegetable intake.
However, an omnivorous diet based on current dietary guidelines (such as the
food-based dietary guidelines for South Africans) combined with a healthy
lifestyle has not been shown to be any less beneficial.
Planning and shopping for a vegetarian diet
Alternatives to meat and fish
Meat, fish and eggs are virtually the only sources of ‘complete’ protein in the
diet. Complete proteins contain all of the essential amino acids, which are the
building blocks of protein. However, the body can make its own complete
protein as long as a variety of plant foods and adequate kilojoules are consumed
daily.
Plant-based sources of amino acids, vitamins and minerals include: baked beans,
soya mince, texturised vegetable protein (TVP), kidney beans, lentils, chick
peas, butter beans, black-eyed beans, tofu, soya milk, nuts and seeds.
Vegetarians, especially vegans, need to plan moderate quantities of this group of
foods daily to ensure a healthy, balanced diet. It is easier to meet daily
requirements of protein and micronutrients on a lacto-ovo vegetarian diet as
milk and eggs are rich sources of both.
Alternatives for milk and dairy foods
Calcium is an important mineral responsible for healthy teeth and bones and
milk and dairy products are an excellent source of this mineral. If these foods
are excluded from the diet, alternative calcium sources must be included to
avoid a deficiency. Plant sources of calcium include: tofu, fortified soya milk,
some fortified cereals, bread, almonds, sesame seeds and dark green leafy
vegetables. However, additional calcium supplementation may be necessary,
especially for women and children.
Iron
Iron found in plant foods is not as easily absorbed as iron from animal foods.
However, diets based mainly on plant foods contain lots of fruit and vegetables,
which are rich in vitamin C. The advantage of this is that Vitamin C enhances the
absorption of iron from plant foods. Plant sources of iron include: dried fruit,
beans, peas, lentils, Brussels sprouts, leeks and fortified cereals.
Vitamin B12
Vitamin B12 is only found in animal products such as milk and meat, or foods
that are fortified with vitamin B12, such as some cereals. If these foods are not
consumed daily, a supplement could be considered or regular vitamin B12
injections can also help to avoid a deficiency.
Menu suggestions for balanced meals
Lacto-ovo vegetarian ideas
Macaroni cheese
Cheese and vegetable fondue
Spinach-rice loaf
milk
Pea soup and yoghurt
Vegan ideas
Vegetable lasagne
Creamed spinach casserole
Peanut butter sandwich and a glass of
Grilled cheese on whole-wheat toast
Bean friccadels and rice
Lentil lasagne
Lentils and rice
Potato and wheat pancakes
Baked beans on whole-wheat toast
Soya bean and rice casserole
Lentil soup and whole-wheat bread
Soya mince and pasta
Sesame seeds with rice and vegetables
Falafel (crushed wheat and chick
peas)
Sample vegan meal plan
Breakfast
Snack
Lunch
Snack
Supper
Snack
EXAMPLE
Peanut butter or low fat hummus on whole-wheat toast and fruit
salad
OR
Muesli (oats, oat bran, dried fruit, nuts and seeds) with soya milk
topped with chopped fruit
Handful of dried apricots
Lentil soup and a whole-wheat roll
OR
Three-bean salad (butter beans, green beans and baked beans)
and whole-wheat bread
A handful of almonds
Soya mince bolognaise and spaghetti with a large spinach salad
OR
Stir-fried tofu with green leafy vegetables and sesame seeds with
brown rice
Roasted strawberries topped with soya yoghurt
Unusual foods and cooking tips
The range of vegetarian products available in store today has increased
substantially and experimenting with different foods, cooking techniques and
flavours is highly recommended to add interest and variety to a vegetarian diet.
Tofu
Tofu is made from fermented soya beans (curd). It is extremely versatile and
can be sliced, crumbled, used in dips, dressings, sauces and desserts. Its
original flavour is bland, but it easily absorbs the flavours of ingredients it is
combined with. For example, cooking tofu in soya sauce, garlic and ginger can
greatly enhance the taste. Sliced and fried tofu can also be used as a great
alternative to bacon.
Beans, peas, lentils and soya
Beans, peas, lentils and soya can also be used in a variety of ways, such as in
casseroles, paellas, curries, stir-fries, dips, soups, salads and even in desserts
and cakes! Canned versions are very convenient, as they do not require
lengthy soaking or cooking, which is essential to ensure the digestibility and
tastiness of the dried varieties.
Vegetarian Products
Legumes
All tinned legumes e.g. baked beans, lentils, chickpeas etc
All dried legumes e.g. whole lentils, green split peas, red split lentils,
kidney beans, white haricot beans, PnP no name soup mix, PnP no name
split peas
Raw, unsalted nuts & seeds
Cheeses and Dips (lower fat options)
Humus
Low fat feta & herd spread (Mediterranean Delicacies)
Low fat & fat free cottage cheese
Ricotta
Mozzarella
Laughing cow light cream cheese
Milk
All low fat & fat free milk & yoghurt (plain/ sweetened)
The following are suitable for Vegans:
PnP Regular Soya Milk
Ma milk alternative
Good Hope Soya Milk (also comes in tetrapacks)
Simply Soy
Dewfresh Low Fat Soya Milk
Alpro Soya Milk (also comes in tetrapacks)
Soya Mince
Imana Super Soya Mince (Mutton; Savoury; Rich Oxtail)
Knorrox Soya Mince (Chicken; Savoury; Mutton; Beef & Onion)
Top Class Soya Mince with Gravy (Minestrone; Beef & Onion)
Other Protein Alternatives
Fry’s vegetarian mince with vegan gravy
Fry’s original burgers
Fry’s chicken-style burgers
Fry’s braai-flavour country herb sausages
McCain Veggie Burgers
McCain Veggie Bites