1. VEGGIES DON'T GET ENOUGH PROTEIN
Because vegetarians do not eat meat they are obviously missing one dietary source of protein. But, with careful attention to their vegetarian diets including as much variety as possible, they should easily be able to meet their recommended daily allowance of protein. Good sources include beans, pulses, lentils and nuts, like pistachios. Eggs are also a great way to get protein into your diet.
2. ALL VEGETARIANS ARE ANAEMIC
Anaemia can be an issue for all of us, especially women, who lose a small amount of iron every month during their period. Haem iron from animal sources is well absorbed by our bodies but non-haem sources from plants probably account for the main source of dietary iron for most people. However, in certain circumstances it is less well absorbed and you'll need to eat the right amount to meet your RDA of iron. Good vegetarian sources of iron include beans, dark green leafy vegetables, lentils, chickpeas and tofu. Many foods are fortified with B vitamins and iron, including bread and cereals. Non-haem iron absorption is enhanced if eaten with a source of vitamin C, so a glass of orange juice with your breakfast cereal is ideal.
3. IF YOU GO VEGETARIAN, YOU'LL LOSE WEIGHT
Three out of the eight participants on my recent weight loss show, Weighing Up The Enemy, were vegan yet obese, showing that actually with a poor diet it is very easy for vegetarians to put on weight. Eating only cake and crisps would classify you as a vegetarian but this clearly has no health benefits and a high likelihood of putting on weight. A healthy vegetarian diet is all about balance with plenty of fruit and veg, starchy foods, some nondairy source of protein like eggs and beans, some dairy products and just a small amount of fatty and sugary foods.
4. YOU CAN'T FIND OMEGAS ANYWHERE OTHER THAN FISH
There are plenty of non-fish sources of omega 3, including flaxseeds and flaxseed oil, walnuts, soya beans and tofu, Brussels sprouts and cauliflower.
5. YOU WON'T GET ENOUGH VITAMIN B12 IN YOUR DIET
It's essential that all vegetarians realise that vitamin B12 is only found in animal products so it is important to include eggs regularly in your diet. Other sources, although these are less good, are yeast extracts and fortified breakfast cereals. But if you really feel you're not getting enough, you can take a vitamin B12 supplement.
No comments:
Post a Comment