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going vegetarian! part 2

So you want to be a vegetarian...
We offer some very general guidelines for changing to a vegetarian diet, but is by
no means comprehensive or complete. You should do research, or check with your health care provider before making any major changes in your diet.

Going vegetarian offers challenges, but offers many more benefits. Whatever your reason: health, environment, belief in non-violence, religious concerns, compassion for animals, or economics, YOU are in charge of your body.

A vegetarian diet
A vegetarian diet can be enjoyed by people of all ages. The key to a healthy vegetarian diet is variety. A healthy, varied vegetarian diet includes fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds and legumes.

At Harvest, we sell beans, grains and rice in bulk. Be sure to check out our many meat alternatives, too, made with healthful soy, wheat gluten and rice.

Vegans, and vegetarians that do not consume dairy products or eggs, must be very careful to get enough vitamin B-12 in their diet. Vitamin B-12 is necessary for the formation of red blood cells and the maintenance of a healthy nervous system. Prolonged B-12 deficiency can lead to nerve degeneration and neurological damage. This vitamin is stored in small amounts by the body and is reabsorbed during the digestive process. You can minimize your risk for this by adding nutritional yeast, supplements or foods fortified with B-12 to your diet.

Calcium, along with weight-bearing and aerobic exercises, is required to maintain strong bones, and an essential part of a healthful diet. Green leafy vegetables such as kale are as good or better than milk as calcium sources. Other good sources include tofu, chickpeas and other legumes, nuts and seeds (almonds, Brazil nuts, pistachios, sunflower seeds, sesame seeds, flax seeds), dried fruit, figs, broccoli, fortified soy and rice milk. Vitamin D is essential for absorption of calcium.

Vitamin D, originally thought to be a vitamin, is actually a hormone. It is essential for regulating the formation of bone and the absorption of calcium and phosphorus from the intestine. It is found in dairy products, eggs and fortified foods like margarine and some breakfast cereals, and can be made by the action of sunlight on the skin. It is found exclusively in animal foods so vegan children may need a vitamin D supplement, especially during the winter months.

Zinc, a trace mineral, is essential for growth and cell division. It is present in a wide variety of foods, particularly in association with protein foods. Good sources for vegetarians include dairy products, beans and lentils, yeast, nuts, seeds and wholegrain cereals. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc.

Iron, necessary for the development of hemoglobin, is used in protein metabolism, and is essential for healthy blood. To increase the amount of iron absorbed from a meal, eat a food containing vitamin C as part of the meal. There are plenty of good
vegetable sources although iron is less easily absorbed from non-animal sources. Milk and the other dairy products are very poor sources of iron. Collards, kale, broccoli and other dark greens are good iron sources, as are dried fruits, blackstrap molasses, whole grains, nuts, seeds, beans and legumes

Iodine is vital for good thyroid function, which in turn is essential for health. It can be obtained from iron-rich seaweeds and iodized salt.

The need for protein has in most cases been overstated. If your daily menu includes a balance of foods, your protein requirements should be met:
• VEGETABLES
• FRUITS
• WHOLE GRAINS
• LEGUMES
• NUTS
For example, potatoes provide 11% protein, corn; 12%, oranges; 8%, cauliflower; 4%, and legumes like beans, peas, and lentils provide 28% protein. Vegetarians easily meet their protein needs by eating a varied diet, as long as they consume enough calories to maintain their weight. It is not necessary to plan combinations of foods.

Any of the following can be used to replace eggs in cooking and baking:
• 1 banana for one egg (great for pancakes, cakes, etc.)
• 2 Tablespoons cornstarch or arrowroot starch for one egg
• Ener-G Egg Replacer
• 1/4 cup tofu for 1 egg (blend tofu smooth with the liquid ingredients before they are added to dry ingredients.)

At Harvest, look for delicious meat and dairy substitutes by:

www.bostonveg.org
www.veg.org
www.chooseveggie.com
www.vegsource.com
www.vegetariantimes.com
www.ivu.org
www.vegweb.com
www.vrg.org
www.earthsave.org
www.vegaresearch.org
www.veganoutreach.org

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