| When you are beginning the process of | | | | it contains a variety of pulse, grains, nuts and |
| converting to a vegetarian diet it is important to | | | | seeds. Sprnkling a few sesame seeds on a meal |
| plan carefully. You need to make yourself familiar | | | | will increase its protein content. |
| with the nutrient value of your food and how | | | | It is not even necessary to include different |
| foods interact with one another. | | | | incomplete vegetable proteins in the same meal |
| A vegetarian diet can be lacking in five essential | | | | to create a balanced protein. The body is capable |
| nutrients unless it is planned. These are protein, | | | | of storing amino acids and combining them later. |
| iron. calcium, zinc and vitamin B-12. In a meat | | | | Many of the commercially available soya products |
| based diet these are easily obtained from animal | | | | have calcium, zinc and vitamin B-12 added in the |
| products. If dairy produce and eggs are included in | | | | manufacturing process. But a vegetarian should |
| a vegetarian diet these essential nutrients should | | | | also ensure that these nutrients are present in the |
| not be in short supply. | | | | rest of their diet. |
| If you have decided to eat a vegetarian diet, | | | | Soya beans are also a good source of iron as are |
| whether for reasons of health or because of | | | | seeds such as pumpkin seeds. Quinoa, a seed that |
| ethical considerations, you need to consider where | | | | cooks like rice and can be used as the starch |
| you will obtain these nutrients. It is perfectly | | | | component of a meal contains iron. |
| possible for a vegetarian to derive these nutrients | | | | Zinc is vital for growth and cell division. It is |
| from vegetable sources with a little thought. | | | | essential for reproductive health. for liver function |
| A vegetarian can obtain protein from beans, peas, | | | | and insulin activity. It is present in dairy foods as |
| lentils and other pulses. These vegetarian staples | | | | well as beans, lentils nuts and seeds. Chick peas |
| need to be mixed with grains such as rice, barley | | | | are a good source of zinc, as is tahini paste. A |
| or wheat, which also contain protein, because only | | | | hummous dip is more than a tasty snack it is |
| together do they make what is called a complete | | | | valuable source of a nutrients in a vegetarian diet. |
| protein. A complete protein contains all the | | | | Calcium need not be a major problem in a |
| essential amino acid that are found in meat and | | | | vegetarian diet. If a vegetarian diet includes dairy |
| other animal products. | | | | produce it will provide enough calcium. Even for |
| Soya beans are unique among beans in containing | | | | vegans it is possible to obtain calcium from plant |
| all the essential amino acids without the addition of | | | | sources. Wholemeal bread is a fairly good source |
| grains. Soya products make up an important part | | | | of calcium as are dried apricots. Baked beans and |
| of a vegetarian diet for that reason. Soya milk, | | | | broccoli are both good sources of calcium. |
| soya yoghurt, soya cheeses, tofu and soya meat | | | | Where vitamin B-12 is concerned it is only |
| substitutes make up an important part of a | | | | necessary to resort to supplements if eggs and |
| healthy vegetarian diet. | | | | milk are excluded from a vegetarian diet. |
| A vegetarian diet need not be lacking in protein if | | | | |