Becoming a Vegetarian
Substitute With Soy
Soy products are a versatile source of protein. They work well as a meat substitute. Try making tofu kabobs the next time you fire up the grill. There are also plenty of other soy foods on the market today. Soy is in most meatless hot dogs, chicken nuggets, and breakfast sausages. Edamame are soybeans that aren't processed.
Reap the Health Benefits
Because they are lower in or free of animal products, vegetarian diets are low in total and saturated fat and cholesterol. Many studies have shown that vegetarians are less likely to get certain diseases such as heart disease and type 2 diabetes. A vegetarian diet also boosts your intake of antioxidants found in colorful fruits and vegetables, such as lutein in broccoli and lycopene in tomatoes, which may help protect against cancer.
Find Sources of Calcium and Vitamin D
If you eat milk, cheese, or yogurt, you probably get enough calcium to keep your bones strong. But if you go vegan, you'll need other sources of calcium. These include fortified soy and almond milk and orange juice, with small amounts of calcium in seeds, nuts, and some green vegetables. People who avoid dairy products also miss out on vitamin D. Non-meat sources include tofu made with calcium sulfate, and fortified milk alternatives like soy and almond milk. Some vegetarians may need to consider a supplement.
Zero In on Zinc
Although zinc is found in many vegetarian foods, it is not as well absorbed as meat-based zinc. Eating plenty of zinc-rich foods can help you maximize the amount your body absorbs. Good sources include milk, cheese, whole-grain breads, nuts, soy foods, and legumes, such as chickpeas. Hummus on a whole-grain pita is one tasty snack that does the trick.
Keep Your Eye on Iron
It's not just in red meat. You can also get iron from leafy green vegetables, cooked dry beans, tofu, and fortified cereals or grains. Like zinc, plant-based iron is not as well absorbed as iron from meat. The solution is to eat iron-rich foods regularly and in combination with foods that have vitamin C, which helps your body absorb iron.
Put Omega-3s on Your List
Omega-3 fatty acids are good fats that may help lower blood pressure, improve heart health, and stave off age-related dementia. There are two kinds. Most of the health benefits are linked to docosahexaenioc acid (DHA), found mainly in fatty fish, as well as fortified foods like eggs. If you don't eat either of these foods, you might want to consider a supplement. Pumpkin seeds, flaxseeds, walnuts, and canola oil are all good sources of alpha-linolenic acid (ALA), an omega-3 fatty acid beneficial for heart health.
Are You Getting Enough Vitamin B12?
Low levels of vitamin B12 can cause muscle weakness and fatigue. This vitamin is found only in some fortified foods and in foods made from animals, such as meats, eggs, and milk products. So if you eat a vegan diet, you need to either eat foods fortified with vitamin B12 or take supplements.
Reviewed by Maryann Tomovich Jacobsen, MS, RD on May 08, 2014
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REFERENCES:
American Heart Association: "Vegetarian Diets."
Vegetarian Resource Group: “The Market for Vegetarian Foods.”
WebMD Medical Reference from Healthwise: “Healthy Eating -- Vegetarian Diets and Organic Foods,” “Vegetarian Diets -- What is a vegetarian?” “Vegetarian Diets -- How can vegetarians eat a balanced diet?"
U.S. Department of Agriculture: "Vegetarian Diets."
WebMD Medical Reference: “The Good Protein Chart,” “Vitamin B-12.”
WebMD Weight Loss Clinic: “Eating Well the Veggie Way,” “The Part-Time Vegetarian.”
WebMD Feature: “Best-Tasting Vegetarian Foods.”
WebMD Expert Commentary from DrGreene.com: “Vegetarian Kids.”
Craig, W. Journal of the American Dietetic Association, July 2009.
Cabo, J. British Journal of Nutrition, June 2012.
Denis, I. Ageing Research Reviews, March 2013.
This tool does not provide medical advice. See additional information:
THIS TOOL DOES NOT PROVIDE MEDICAL ADVICE. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on the WebMD Site. If you think you may have a medical emergency, immediately call your doctor or dial 911.
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