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 Vegetable lasagne Creamed spinach casserole Peanut butter sandwich and a glass of Grilled cheese on whole-wheat toast Vegan ideas
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 Lunch Supper EXAMPLE Peanut butter or low fat hummus on whole-wheat toast and fruit salad 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 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 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