Download Vegetarian Nutrition in HCI

Changes to HCI Canteen
A vegetarian’s point of view
Background Information

Topic: Nutrients
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Target Audience: Vegetarian Students
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Age Group: 13-16
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Level of Activity: Normal (not in intensive training)
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Stall selected: Economic Rice Stall
Vegetarian food served at school’s economical
rice stall
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Stir-fried bean sprouts with chilli
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Stir-fried cabbage with tunghoon and carrot
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Curry potato
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Fried tofu with spring onion
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Chinese mushroom
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Fried kangkong
Stir-fried bean sprouts with chilli
Energy (kcal)
Protein (g)
Total fat (g)
Saturated fat (g)
Dietary fibre (g)
Carbohydrate (g)
Cholesterol (mg)
Sodium (mg)
Calcium (mg)
Iron (mg)
279
9
24
11.8
3.8
6
0
823
80
2.52
Stir-fried cabbage with tunghoon and carrot
Energy (kcal)
Protein (g)
Total fat (g)
Saturated fat (g)
Dietary fibre (g)
Carbohydrate (g)
Cholesterol (mg)
Sodium (mg)
Calcium (mg)
Iron (mg)
76
2
6
2.7
2.5
3
6
418
54
0.60
Curry potato
Energy (kcal)
Protein (g)
Total fat (g)
Saturated fat (g)
Dietary fibre (g)
Carbohydrate (g)
Cholesterol (mg)
Sodium (mg)
Calcium (mg)
Iron (mg)
791
29
60
14.3
13.9
35
12
668
139
4.64
Fried tofu with spring onion
Energy (kcal)
Protein (g)
Total fat (g)
Saturated fat (g)
Dietary fibre (g)
Carbohydrate (g)
Cholesterol (mg)
Sodium (mg)
Calcium (mg)
Iron (mg)
215
13
18
7.9
1.2
1
0
719
203
5.08
Chinese mushroom
Energy (kcal)
Protein (g)
Total fat (g)
Saturated fat (g)
Dietary fibre (g)
Carbohydrate (g)
Cholesterol (mg)
Sodium (mg)
Calcium (mg)
Iron (mg)
412
19
1
0.2
19.3
80
0
243
50
4.99
Fried kangkong
Energy (kcal)
Protein (g)
Total fat (g)
Saturated fat (g)
Dietary fibre (g)
Carbohydrate (g)
Cholesterol (mg)
Sodium (mg)
Calcium (mg)
Iron (mg)
396
9
31
13.2
6.6
20
36
2184
432
4.80
What consists of an ideal vegetarian meal?

Protein


Iron


Plant sources of protein alone can provide all the protein required by
vegetarians and vegans provided a variety of plant foods are consumed.
Complementary proteins do not need to be consumed at the same time if
they regularly appear in the diet.
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 non-vegetarians. 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 vegetables containing vitamin C, or
some fruit juice with your meal.
Vitamin B12

Plant foods are not a reliable source of B-12 for vegetarians. Vitamin B12 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 lactoovo-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.

Vitamin D


Calcium


Vitamin D is poorly supplied in all vegetarian diets unless vitamin Dfortified foods are eaten. Exposure to direct sunlight exposure is a major
source of vitamin D, so dietary intake is not important if sun exposure (to
hands, arms, and face for 5 to 15 minutes per day) is adequate.
Ovo-lacto vegetarians have calcium intakes that are comparable to those
of non-vegetarians. Calcium is well absorbed from many plant foods, and
vegan diets can provide adequate calcium PROVIDED the diet regularly
includes foods rich in calcium.
Zinc

Because of the lower uptake of zinc from plant foods, vegetarians should
attempt to meet or exceed the zinc RDA.
Vegetarian Food Pyramid
Eat occasionally or in
small quantities
Eggs
Sweets
Eat daily
Nuts
Seeds
Egg Whites
Soya Milks
Dairy
Plant Oils
Eat at every meal
Fruits
Vegetables
Whole Grains
Beans
Peanuts
Other Legumes
Optimum Vegetarian Health





Standard adult vegetarian diets (which are low in fat and high in fibre) can fill
up infants (under 5 years) before they have ingested sufficient energy and
nutrients. So vegetarian diet plans for infants should include fewer high-fiber
foods and more energy and nutrient-dense foods.
A vegetarian diet is fine for children and provides all the nutrients required for
normal growth and development. Vegetarian kids are similar in height and
weight to non-vegetarian kids and are less likely to be overweight.
For optimum diet and nutrition, the American Dietetic Association advises all
vegetarians/vegans to consult a registered dietitian or other qualified nutrition
professional, especially during periods of growth, breast-feeding, pregnancy, or
recovery from illness.
Dietary Guidelines for Americans recommend that those who choose foods of
only plant origin must supplement the diet with vitamin B12, vitamin D, calcium,
iron, and zinc. Adequate intake of these nutrients are even more important for
growing children and pregnant and lactating women.
Sources include:

US Department of Agriculture

American Dietetic Association

UK Food Standards Agency
Therefore…?

1 Bowl of Mung(Green) Bean and Butternut Squash Soup

1 Serving of Baked Oatmeal with Cranberries and Walnuts

1 Serving of Bean Burritos OR 1 Serving of Fried Tempeh

1 Serving of Eggplant Gratin

2 Servings of Rice
Sources
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http://img.timeinc.net/recipes/i/recipes/ck/bean-burritos-ck-1031687-x.jpg

http://farm2.static.flickr.com/1029/1067248341_98d5054678.jpg
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http://nutrition.preschoolrock.com/uploads/images/oatmeal%20breakfast%20
bar.jpg
http://www.saborpcs.com/eggplant_gratin.jpg
http://74.53.234.194/~parsnip2/wp-content/uploads/2007/07/tempehreuben_450.jpg
http://www.annecollins.com/vegetarian-diet-nutrition.htm
http://74.86.66.197/~azcookbo/wp-content/uploads/2008/03/ricestrained2.jpg
http://www.epigee.org/healthy_veg.html