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Vegetarian Families – HOW to eat well and stay healthy
With a little planning, it's easy to get enough protein, iron, calcium and vitamins D and B12 without eating meat. A well-balanced, carefully planned vegetarian diet is naturally high in vitamins, minerals, and antioxidants, and low in fat, calories, and cholesterol. Moreover, given the explosion of vegetarian cooking ideas, it doesn’t have to be boring for the kids either!
Protein. The first concern most people have, especially if they are accustomed to a conventional Western diet, is getting enough protein. However, it is true to say that we, as Westerners, actually consume far more protein than we really need, especially animal protein.
Protein requirements vary by the individual, but are generally between 30 and 60 grams per day, depending on age, sex, and activity level. Great vegetarian foods that are high in protein are nuts, seeds, beans, eggs, dairy products such as milk, cheese, and yogurt, and soya-based products.
Sources of Iron and Calcium. .Although meat products are often touted as being excellent sources of iron; iron is also concentrated in plant products, like spinach and other leafy greens, lentils, and whole grains. The daily recommended amount of iron is 14 milligrams a day for men and non-menstruating women, and 33 milligrams a day for menstruating women.
On the assumption that you eat dairy products, your overall Calcium intake shouldn’t be a concern. Even if you are also avoiding dairy produce, other great sources include fortified orange juice, soya milk, tofu, and leafy green vegetables. The recommended daily amount of calcium for adults is between 1,000 to 1,200 milligrams
Vitamins. Vitamin D is found only in animal products, but the human body can synthesize the vitamin D it needs by simply being in the sunlight, although care should always be taken in the sun. A supplement may be required during the UK winter months.
Vitamin B12 can, however, be a real problem for vegetarians. It is produced by a bacteria that is primarily found in meat, dairy and eggs. However, many packaged foods, such as soya milk or dry cereal, are also fortified with B12. The daily recommended amount of B12 is quite small (2.4 micrograms) and the human body stores excess B12 for very long periods of time. As such, it is actually difficult to develop a deficiency.
Conclusion. To maintain a healthy vegetarian diet, make sure that you fill your families’ plates with whole grains, fresh fruits and vegetables, nuts, beans, and soy products. When you do eat processed or packaged foods, look for vitamin-fortified versions. With a little planning and common sense, a vegetarian diet will almost definitely be your families’ most healthful option. It is, of course, best for everyone, vegetarian or not, to get their nutrition from fresh, natural, whole foods, but sometimes, when you are in a rush, you can’t always eat as well as you should, and, in this case, multivitamins can be used harmlessly to supplement your diet.
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