Nutrition Basics

I'm a vegetarian, how can I get all the nutrients I need?

People follow vegetarian diets for various reasons including culture, belief, economics or health. Most vegetarians eat dairy products and eggs, and as a group, these "lacto-ovo-vegetarians" enjoy excellent health. You can get enough protein from a vegetarian diet as long as you consume a variety of foods. Meat, fish, and poultry are major contributors of iron, zinc, and B vitamins in most American diets, so vegetarians need to pay special attention to getting these nutrients from other sources. Vegans eat only food of plant origin. Because animal products are the only food sources of vitamin B12, vegans must supplement their diets with a source of this vitamin. In addition, vegan diets, particularly those of children, require care to ensure there is enough vitamin D and calcium, which most Americans get from dairy products.

Here are some non-animal foods that provide needed nutrients.

• Vitamin B12--fortified soy milk and cereals

• Vitamin D--fortified margarine and sunshine. This vitamin, along with calcium is very important for children, teenage girls and women.

• Calcium--tofu, broccoli, seeds, nuts, kale, bok choy, legumes (peas and beans), greens, calcium-enriched grain products, and lime-processed tortillas

• Iron--legumes, tofu, green leafy vegetables, dried fruit, whole grains, and iron-fortified cereals and breads, especially whole-wheat (absorption is improved by vitamin C, found in citrus fruits and juices, tomatoes, strawberries, broccoli, peppers, dark-green leafy vegetables, and potatoes with skins). Take note! This mineral is extremely important for women of child-bearing age and young children.

• Zinc-- whole grains (especially the germ and bran), whole-wheat bread, legumes, nuts, and tofu.

Vegetarian tip! Combine for maximum nutrition
Double your fiber, double your fun. Combine legumes such as black-eyed peas, chickpeas, peas, peanuts, lentils, sprouts, and black, broad, kidney, lima, mung, navy, pea, and soybeans with grains such as rice, wheat, corn, rye, bulgur, oats, millet, barley, and buckwheat.. Get creative with this tip. These foods have nutrients that compliment and enhance each other, so you can eat healthier and enjoy more variety at the same time!

Assignment #4
You think you've got this nutrition thing down, huh? Put yourself to the test. Try the quiz one more time just to show yourself how much you've learned. If you missed a few, you can always go back a second time. If not, then congratulations! You're on your way to nutrition super stardom!

Good job! On to lesson #2 where you will learn the cooking and dining tips that will keep you ahead in the nutrition game!

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