Vegetarian Diet Healthy For Whole Family
Dietitians Say Avoiding Meat Doesn’t Mean Nutrition-Poor Meals
Aug 5, 2009
The American Dietetic Association (ADA) has released an updated position paper on vegetarian diets. It says that vegetarian diets, "if well-planned, are healthful and nutritious for adults, infants, children and adolescents” and can help prevent and treat chronic diseases, including heart disease, cancer, obesity and diabetes.
A vegetarian diet is one that does not include meat (including fowl), seafood, or products containing those foods. Some vegetarians eat small amounts of eggs and dairy products.
A vegan lifestyle goes further, avoiding all use of animal products, even by-products such as gelatine, whey, rennet or honey.
Health Benefits of Vegetarian Eating
According to the ADA, "a properly planned vegetarian diet can be nutritionally adequate in pregnancy," with both mother and baby remaining healthy. It is also suitable for growing children, adolescents and adults and even athletes.
The health benefits from a balanced diet free of meat and dairy products include:
- lower risk of death from ischaemic heart disease
- lower low-density lipoprotein (LDL) cholesterol levels
- lower blood pressure and lower rates of hypertension
- lower rates of type 2 diabetes.
- lower overall cancer rates
- lower body mass index (BMI)
The risk of chronic disease is believed to be reduced by the fact that the vegetarian is eating less saturated fat and cholesterol and eating more fruits, vegetables, whole grains, nuts, soy products, fibre, and the phytochemicals found in these foods.
Plan Vegetarian Meals to Maximise Nutrients
The ADA says that a properly planned vegetarian diet can meet all the body’s key nutrient needs, including protein, omega-3 fatty acids, iron, zinc, iodine, calcium, and vitamins D and B-12.
The trick is in balancing the diet and combining foods to maximise nutrients at each meal. Australian dietitian Tara Diversi offers these tips in food combining for a vegetarian diet.
“Vegetarians need to ensure that they combine proteins, as vegetable sources do not have all the essential amino acids. It is easy to do this by eating grains (like bread, rice, polenta) with legumes (beans or lentils),” she says.
Soy proteins are quite bioavailable and there is a range of soy products apart from soybeans that can be used in place of meat – tofu (silky and firm), textured vegetable protein (TVP) and tempeh.
Soy is not a complete protein, so it must be combined with a grain to get all the amino acids required by the human body.
She suggests vegetarians eat a wide variety of different foods, as well as 7-9 serves of vegetables and fruit a day.
Be aware, she warns, that if you, or particularly your child, decides to go vegetarian, to plan the new diet carefully, “as it can take some time before nutritional deficiencies show up.
“Vitamin B12 is difficult to obtain if you are vegan. Mushrooms have some, although only a small amount of it is available to the body."
It may be quite difficult for vegans to get sufficient levels of calcium, iodine, and vitamin D, as well as vitamin B12 and the ADA suggests vegans take dietary supplements as appropriate.
Tips for Replacing Animal Foods in a Vegetarian Diet
- Firm tofu can be marinated and grilled, stirfried, or used in curries and casseroles
- Silky tofu makes delicious desserts
- TVP can replace mince or ground meats in sauces, chilies, and hamburgers
- Tempeh (fermented soybean cakes) has a stronger flavour and firmer consistency than tofu and can replace sausage or bacon
- Beans of any sort can replace meat in chili
- Falafel patties or balls – a mix of ground chickpeas, herbs and spices – are great on bread or in hamburger buns
- Replace yoghurt with soy yoghurt
- Replace dairy icecream with soy icecream
- Soy milk, almond milk or other nut milks can replace cow’s milk
You might also be interested in Ways to Eat More Fruit and Vegs and Eat the DASH Diet for a Healthy Heart
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