Special care must be taken when planning a vegetarian diet to ensure proper amounts of nutrients are included daily. Nutrients such as protein, iron, calcium, zinc and vitamins B-12 and D can all be easily incorporated into your vegetarian lifestyle with the proper planning. Here are some guidelines to consider when you are planning your weekly shopping trip and organizing your weekly menu.
Plant proteins alone can provide enough of the essential and non-essential amino acids, as long as sources of dietary protein are varied and caloric intake is high enough to meet energy needs. Whole grains, legumes, vegetables, seeds and nuts all contain both essential and non-essential amino acids. Soy proteins, such as soy milk and tofu, have been shown to be equal to proteins of animal origin.
Vegetarians may have a greater risk of iron deficiency than non-vegetarians. Dried fruits and beans, spinach, and brewer's yeast are all good plant sources of iron.
Vitamin B-12 can be found in some fortified breakfast cereals and soy beverages, some brands of brewer's yeast as well as vitamin supplements. Read the labels of other foods carefully; you might be surprised what food is B-12 fortified.
As a vegetarian, it's essential that you have a reliable source of vitamin D, in your diet. Exposure to ultraviolet (UV) light stimulates your body produce its own vitamin D. Daytime outdoor exercise and working in your garden are both great alternatives for obtaining this important nutrient. Those who don't have the opportunity to get out and soak up the sun might want to consider adding a supplement to their diet.
Recent studies suggest that vegetarians absorb and retain more calcium from foods than their non-vegetarian counterparts. Vegetable greens such as spinach, kale and broccoli, and some legumes and soybean products, are good sources of calcium from plants.
Zinc is imperative for growth and development. Good plant sources include grains, nuts and legumes. However, zinc daily zinc requirements are actually quite low. Take care to select a supplement that contains no more than 15-18 mg zinc.
Vegetarians may have a greater risk of iron deficiency than non-vegetarians. Dried beans, spinach, enriched products, brewer's yeast and dried fruits are all good plant sources of iron. When eaten alongside a fruit or vegetable containing high amounts of vitamin C, your body more willingly absorbs the needed iron, so be sure to team these two vital nutrients up as much as possible when meal planning.
Meal planning involves learning how to choose foods and eating the appropriate amounts. The so,called diabetic diet is no different from the diet that all people ought to be eating. It includes plenty of fruits and vegetables; lean meat, chicken, and fish; whole,grain breads and cereals; and low, fat dairy products. The recommended proportions are 30 percent or less fat, 12 to 20 percent protein, and the rest in carbohydrates (also called simple sugars) and complex carbohydrates (such as cereals, fruits, and vegetables). The major factor in restricting simple sugars e.g., table sugar, honey, molasses is that the body is unable to get the insulin to the cells in time so that glucose [or breakdown product of sugar] can enter.)
Basic Eating Guidelines
Much of our life is spent in planning what to eat, preparing food, and eating food. In order for the food to be absorbed, it must be broken into tiny particles. The simpler the food item, the easier it is to absorb. In fact, a few teaspoons of honey given by mouth is absorbed almost as fast as glucose given in the vein. These tiny particles may be completely changed to glucose and have little, if any, nutritional, value, or they may contain varying amounts of protein, fat, vitamins, and minerals. Whatever the "food particle," the basic form of storage is glucose.
The three basic food sources are carbohydrates for energy; protein for cellular growth and repair; and fat for heat and an alternative source of energy. All of these food sources can, to a certain extent, be changed into the carbohydrate glucose, but none of the food sources, including carbohydrates, can be changed into protein. Carbohydrates may be stored as fats (triglycerides), but fats may not be stored as carbohydrates unless they are broken down into parts that include some glucose.
It is recommended that people with diabetes eat a well balanced diet of nourishing foods that have appropriate nutrients rather than simple sugars having few, if any, important nutrients. Eating the designated portions of these foods at appropriate times will help control the blood sugar level and maintain the body weight proportionate to the height of the person. Since fat contains a concentrated source of calories, it should be eaten in very limited quantities. To help maintain weight or lose it, if necessary, food intake should be distributed throughout the day into frequent small meals and snacks. This is often patterned into three meals and one or more snacks. The slowest absorbing food group, protein, should also be distributed appropriately throughout the day to sustain blood-glucose levels. To aid in digestion and the proper rate of food absorption, a high fiber content is recommended. High fiber foods include whole grain breads and cereals, fruits, and vegetables.
The diabetic's diet should thus be made up of nutritious foods containing the needed vitamins and minerals, carbohydrates, proteins, and fats, accompanied by adequate water intake.
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