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Vegetarian Diet
| What Is A Vegetarian
Diet? |
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A vegetarian diet usually refers to the exclusion
of animal meat, and in some cases, eggs and dairy
products as well. The main types of vegetarian diets
are:
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Semi-vegetarian. This is not
strictly vegetarian, certain types of meat are excluded
(usually red), but fish and sometimes chicken is
acceptable.
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Lacto-ovo-vegetarian. This excludes
all animal meat but includes dairy products and
eggs.
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Lacto-vegetarian. This excludes
all animal meat and eggs but includes dairy products.
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Vegan. This excludes all animal
meat, eggs and dairy products.
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| Benefits And Risks |
Well-designed vegetarian diets can be healthier as they
are lower in saturated fat, cholesterol and higher in
complex carbohydrates and fibre than the usual diet.
As a result, vegetarian population usually show lower
rates of coronary heart disease. However, in order to
maintain adequate nutrition, vegetarians, especially
vegans, should select their diets carefully. Poorly
planned vegetarian diets can lead to iron and vitamin
B12 deficiencies, as well as insufficient calories and
protein.
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| Complementary
Plant Protein |
When compared to animal protein, plant protein is less
easily utilised by the body as it does not contain all
the essential amino acids that would make it usable.
To overcome this problem, choose two or more plant groups
at each meal. By combining them, you would be able to
get all the amino acids that you would need.
For example:
- To combine grains and legumes
(beans), use brown rice and beancurd
- To combine nuts and grains,
use peanut butter and wholegrain bread
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| How To Ensure
Adequate Nutrient Intake |
All vegetarians should include a wide variety of plant
foods in their diets. Reliance on one plant food source
can create a great nutrient deficiency risk.
Most vitamins and minerals are sufficient when the
diet consists of:
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Wholegrain Products
such as wholewheat bread, brown rice and some cereals
are good sources of carbohydrate, thiamine, vitamins
and minerals.
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Legumes such
as dried beans, peas and lentils are rich in protein,
vitamins, iron and calcium. Soya products may also
be a good substitute.
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Nuts and Seeds
contribute essential fatty acids, protein, B vitamins,
iron and calcium.
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Fruits and Vegetables
especially dark green leafy vegetables, help supply
adequate vitamin C, iron, calcium and riboflavin
which may be lacking in eggs and dairy products.
Fruits, especially citrus ones, are good sources
of vitamin C which can enhance the absorption of
iron from plant source when eaten together.
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| Vitamin B12 |
Vitamin B12 is important for the production of red blood
cells and a deficiency can result in anaemia.
Vitamin B12 is found in animal products such as liver,
meat, fish and poultry. Plant foods do not have this
vitamin, but eggs and milk are good sources and should
be included in the diet if appropriate. A vegan should
consume fortified products or take vitamin B12 supplements
to prevent risk of Vit B12 deficiency.
Some Advices
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Remember to include a wide variety
of foods and ensure that your energy intake is adequate.
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For more energy, add energy-rich
foods such as nuts and seeds. You can also include
servings of wholegrain products and cereals, legumes,
fruit and vegetables for more energy.
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Dark green vegetables such as
spinach and dried fruits like apricots and raisins
are good sources of iron. Include at least one to
two servings of dark green leafy vegetables daily.
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To enhance iron absorption,
try to include a high vitamin C food (a vegetable
or fruit / fresh fruit juice) at the same meal.
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Try to eat fresh raw vegetables
more often as they retain more nutrients. But if
you prefer them cooked, cook vegetables lightly
in as little water as possible to prevent nutrient
lost.
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| Planning An Adequate
Diet |
When planning your diet, try to include a variety of
foods from each of the food groups below (amounts shown
= 1 serving):
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Dairy Products
2 servings daily |
Grains & Cereals
5 servings daily (wholegrain products preferred) |
Milk
Cheese
Yogurt |
1 cup
1 slice
1/2 cup |
Bread
Rice
Cereal
Noodles
Beehoon |
1 cup
1/2 cup
5 tbsp
1/2 cup
1/2 cup |
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Legumes, Nuts & Seeds
2 servings daily
4 servings for vegans
(ovo-vegetarians - add 2 eggs)
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Vegetables
2 servings of fruits + 4 servings of vegetables
(1 serving of dark green variety) daily |
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Beans
Nuts (any kind)
Seeds (any kind)
Beancurd
Soy Bean Milk (fortified)
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7 tbsp
2 tbsp
2 tbsp
2 tbsp
2 tbsp |
Broccoli
Orange
Spinach
Grapefruit
Tomato
Cantaloupe
Carrot
Banana |
1/2 cup
1 small
1/2 cup
1/2 small
1 medium
1 medium
1/2 cup
1 small |
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