NUTRITION: How to Convert to a Veggie Diet (From News Shopper)

NUTRITION: How to Convert to a Veggie Diet

4:46pm Monday 22nd February 2010 in

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I am often asked how to convert successfully to a vegetarian diet. Eliminating meat including fish, chicken, pork and beef, and all animal products i.e. eggs, cheese and milk from your diet may leave you worried about alternative sources of protein and fat.

There are combinations of foods offering the full compliment of 20 amino acids, which make up a complete protein. Beans, rice, pulses and nuts are rich in protein and when combined with vegetables and grains e.g. beans on toast, tortillas and beans, lentil curry and rice, and hummus, they provide the right balance of amino acids.

However, it isn’t necessary to eat all 20 amino acids in the same meal. A good variety of foods throughout the day will provide a healthy combination satisfying your protein requirements.

A great substitute for meat is Soy protein, which is just as complete as animal protein. Tofu, made from coagulated soymilk, is extremely high in protein and available in a variety of forms and flavours.

A vegetarian diet has several health benefits including reduced rates of heart disease, diabetes and cancer due to low saturated fat intake, more natural foods which are low in sugar and a high fibre intake from plant sources.

High fibre diets can detox the system reducing cholesterol and hormone levels. The nutrient rich diet also strengthens the immune system and increases the levels of healthy bacteria in the lumen of the gut.

Problems associated with vegetarians are a lack of vitamin B12 and iron, both can lead to anaemia. Sources of B12 are almost all animal products. Yeast extract and seaweed provide B12, as do eggs, which lacto-ovo vegetarians can eat. Low levels of iron can lead to a lack of energy, reduced concentration and behavioural problems.

If these levels continue to fall they will affect the bodies capacity to fight infection and regulate temperature. Inclusion of dark green leafy vegetables and seaweed, apricots, thyme plus other herbs and spices, oat and wheat bran, bran flakes, special K and liquorice will all increase iron levels.

Drinking orange juice will enhance the absorption of iron, whereas tea, milk and yogurt will inhibit its absorption. To become a healthy vegetarian, the key is variety. Include beans, soy products, deeply coloured vegetables, nuts, grains and fruits to maintain optimum health.

If you have a question for Helen about food or diet, post it in the comment boxes below, or send an email to foodhero@hotmail.com