People choose to be vegetarians for many reasons and many vegetarian families are indeed knowledgeable as to their family’s nutritional requirements. But handling vegetarian diets to ensure that all the major nutrients are being met can be a challenge for newcomers. One thing is for sure: to be a vegetarian one must ensure that all nutritional needs are adequately met and growth is on target and that takes some education and effort on the part of the family meal planner.
For vegetarian families Protein, Calcium, Iron and Zinc is more than just what is for dinner: they are essential nutrients that need to build strong and healthy bodies. But how can vegetarians get enough of these vitamins and minerals? For those who are themselves starting out on the vegetarian journey, or who are wondering where to begin with their would-be vegetarian diet, here are a few things to consider.
Protein: There are several nutrient groups that take some effort on the part of vegetarians to be met, and protein is one of the biggies. For those who eliminate only meat products but continue to eat eggs and dairy products, their protein requirements can be easily met this way. The amount of protein we need is not overwhelming, particularly if we’re eating dairy products and eggs.
However, for those who cut out all animal products, the challenge becomes more difficult. You can’t fully live on peanut butter and say you’re a vegetarian. We need a variety and we need to be open to high-quality protein options. Good sources of protein for vegetarians include nuts and seeds, legumes like beans and lentils, soy products, cereals, eggs and dairy products.
Calcium: Dairy products are obviously a well-known source of calcium, but for those not consuming dairy, soy products also offer calcium. Although, because calcium is added to soy milk (and sinks to the bottom of the container), it needs to be shaken every time you drink it. It also needs to be fortified with Vitamin D.
Iron: Iron deficiency is quite common especially among children in general, and vegetarians must take special care to ensure adequate iron intake, since iron from vegetable sources tends not to be absorbed by the body as well as iron from animal sources. Get the whole and enriched grains in, and iron-fortified cereals, dark green leafy vegetables, and dried fruits.
Vitamin B-12: Vitamin B-12 is found naturally only in animal products. For vegetarians, Vitamin B-12 can be added to the diet through fortified soy or various nut milks, as well as nutritional yeasts and fortified breakfast cereals.
Zinc: Zinc is present in a wide variety of foods, particularly in association with protein rich foods. A vegetarian diet often contains less zinc than a meat based diet, and so it is important for vegetarians to eat plenty of foods that are rich in this vital mineral. Good sources for vegetarians include dairy products, legumes such as beans and lentils, yeast, nuts, seeds and wholegrain cereals. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc.