Scottsdale Health October 2019

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nutrition / by Cathy Deimeke Plant-based Planning What to eat to get all of the nutrients needed as a vegetarian or vegan Cathy Deimeke is a Registered Dietitian Nutritionist at Mayo Clinic Arizona. For more information about nutrition and healthy lifestyle services at Mayo Clinic, visit https://www. mayoclinic.org/healthylifestyle A traditional vegetarian diet used to be one that didn’t include meat, poultry or fish. But vegetarian diets vary in what foods they include and exclude today. Some allow eggs but exclude dairy. Some are the opposite. Others allow both, or none if you’re vegan. Many exclude all animals except fish. The choice to become vegetarian or vegan could result in nutrient deficiencies, or an eating plan with processed foods, high in calories, sugar, fat and sodium. But with smart choices, you can manage a balanced diet regardless of the type of vegetarian you choose to be. The key is to know what foods you are removing from your diet and replace them with other adequate sources. 30 ScottsdaleHealth 10/19
Here are some nutrients to keep in mind when you decide to steer toward a vegan or vegetarian diet and what foods you could substitute to fill gaps Protein Protein plays multiple essential roles in our body by creating enzyme and hormones, building muscle and collagen, immune function, and more. Plant sources include soy products and meat substitutes, legumes, lentils, nuts, seeds, and whole grains. Vegetarian options could also include eggs, milk and cheese. Iron and zinc Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit are good sources of iron. Eating foods rich in vitamin C, such as strawberries, red bell peppers, citrus fruits, tomatoes, cabbage and broccoli, at the same time as you’re eating iron-containing foods can help your body absorb iron. Neither iron nor zinc are absorbed as easily from plant sources as they are from animal products. Cheese is a good option for zinc if you Plant sources of protein include soy products and meat substitutes, legumes, lentils, nuts, seeds, and whole grains. eat dairy products. Plant sources include whole grains, soy products, legumes, nuts and wheat germ. B12 Vitamin B12 is found almost exclusively in animal products, so it can be difficult to get enough, especially if you eat a vegan diet. It’s important for vegans to consider vitamin supplements, vitamin-enriched cereals and fortified soy products. Calcium Milk and other dairy foods are known to build and maintain strong teeth and bones. However, dark green vegetables, such as turnip and collard greens, kale and broccoli are good plant sources of calcium when eaten in sufficient quantities. Calciumenriched and fortified products, including juices, cereals, soy milk, soy yogurt and tofu, are other options to consider. If you are choosing one of the myriad alternative dairy products, check the label to make sure that it has calcium or is calciumfortified. Vitamin D Vitamin D also plays an important role in bone health. Vitamin D is added to cow’s milk, some brands of soy and rice milk, and some cereals and margarines. Again, be sure to check food labels. Also, if you don’t eat enough fortified foods and have limited sun exposure, you may need a vitamin D supplement (one derived from plants). Omega-3 fatty acids Omega-3 fatty acids are important for heart health. Diets without fish and eggs are generally low in active forms of omega-3 fatty acids. Canola oil, soy oil, walnuts, ground flaxseed and soybeans are good sources of essential fatty acids. However, because conversion of plant-based omega-3 to the types used by humans is inefficient, you may want to consider fortified products or supplements or both. Whatever you choose, create an eating plan that incorporates a proper balance of nutrients to promote health and overall well-being, and includes the foods you love. 10/19 ScottsdaleHealth 31
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