Common Concerns for Vegetarians

Are you getting enough iron?                                                                                                                                                         

Iron deficiency is a common problem in vegetarian and non-vegetarian diets. Though abundant in plant foods, iron from plant products is less well absorbed so vegetarians should consume 1.8 times the recommended intakes to compensate. Men and women who consume vegetarian diets should have 12 mg and 27 mg (respectively) of iron, each day.
Include a source of vitamin C at each meal to increase iron absorption from cereals, enriched pasta and bread, dried fruit, dried peas and beans, nuts and seeds.
If you follow a vegan diet, which excludes all animal products, you need to plan your diet carefully to make sure you meet all your nutrient and energy needs. Make sure to get enough protein, calcium, iron and vitamin D in your diet, as well as a reliable source of B12, such as nutritionally enriched yeast (not all brands are reliable sources) or a B12 supplement.

If you are pregnant, nursing or feeding infants or growing children, it is especially important to plan your diet carefully, and consultation with a dietitian or doctor is recommended.

Which foods give you Calcium?

Calcium and Vitamin D
Dairy products provide calcium, as do many other foods. These include calcium-fortified soymilk, rice milk and orange juice; calcium-set tofu (check labels); certain green vegetables (broccoli, kale, collards, bok choy, Chinese cabbage, and okra); almonds; figs; and blackstrap molasses.
Fortified soymilk, fortified rice milk, and cow's milk (but not other dairy products) all have been fortified with vitamin D, which aids calcium absorption. Sunlight enables us to make our own vitamin D, however during Canadian winters a dietary source of vitamin D is important, especially for infants, children and older adults.

Calcium is readily available from dairy products and from many other foods. Those who avoid milk, cheese and yogurt products can rely on fortified soy beverages that contain the same amount of calcium as in milk. Labels should indicate about 300 mg calcium per 250 ml serving. Other good sources of calcium include calcium-settofu (check ingredient list), certain dark green and leafy vegetables (broccoli, kale, mustard greens, collards, Chinese cabbage, okra), almonds, tahini (a smooth paste of sesame seeds), beans, figs, blackstrap molasses, and calcium-fortified orange juice. A calcium supplement is recommended for those who not do meet their calcium needs, in particular children, teens, pregnant and lactating women and seniors. Current daily recommended intake of calcium for teenagers is 1300 mg/day, adults is 1000 mg/day, and for adults over 50 years of age, it is 1200 mg/day. Vitamin D enhances calcium absorption
Milk and milk products such as cheese and yogurt provide the most readily available source of calcium and other bone building nutrients.Fluid milk is fortified with vitamin D,which is a key nutrient in building and maintaining strong bones as it helps us absorb calcium.  If fortified, soy and rice beverages will provide calcium and vitamin D in amounts equal to those found in milk.  Check the label for fortification. Some vegetables including bok choy,kale and broccoli provide calcium but in smaller amounts.

The body producesVitamin Dwhen skin is exposed to direct sunlight. Light skinned people can produce adequate vitamin D by exposing face and forearms to the sun during the warm months for ten to fifteen minutes daily; those with dark skins require longer exposure. Remember that clouds, sunscreen, windows and smog will block the Ultra-violet rays that produce Vitamin D. In winter months, dietary sources of vitamin D or dietary supplements should be used. Vitamin D is added to fortified soy and rice beverages,fluid milk products and margarines, but is not found in yogurt or cheeses.Check the label before making purchases. Supplements are available but read labels to determine whether they come from plant sources (D2) or from lanolin (D3).

Getting enough Protein?
If you do not include any animal products in your diet, combining grains with legumes, nuts and seeds, and vegetables daily will provide tasty meals and help you meet your protein needs. Among plant foods, the most concentrated sources of protein are legumes: beans, peas, lentils, and soyfoods. These foods, as well as eggs are also good sources of iron and zinc. Dairy products are low in iron but provide protein and zinc. Whole grains and vegetables also provide protein and a variety of minerals.

Here are some ideas:

• Peanut Butter Sandwich
• Lentil Soup with Crackers
• Pea Soup with Whole Grain Roll
• Humous and Pita bread
• Baked Beans and Whole Wheat Toast
• Red Beans and Rice
• Bean Salad with Whole-Grain Cereal topping )
• Pea soup with a roll (France)
• Lentil soup with crackers (Middle East)
• Tofu with rice and stir fried vegetables (China)
• Felafel (Middle East)
• Dahl and chapatis or rice (India)

How Do Vegetarians Get Vitamin B₁₂?

We need only a little vitamin B₁₂but it is very important for good health. People who eat eggs or milk will get vitamin B_l2from these foods. Vegans -- who only eat plant foods -- must take special care. A reliable source is nutritional yeast which has been grown on a vitamin B_l2enriched medium (Red Star is the only brand we know of right now). If you are a vegan, it is a good idea to have your vitamin B₁₂levels checked at your annual medical examinations.   Sources include vitamin B-12- fortified soymilk and veggie "meats" (check labels), dairy products, and eggs. A vitamin B-12 supplement that supplies 3 micrograms (mcg) of vitamin B12 per day can also meet the need for this essential nutrient.

Enter new content here.