"So you want to be a vegetarian, well you might need to start eating vegetables"! I was 19 and this is what my Mother said to me in 1989! With the rise in vegetarian & vegan diets I'm noticing many young people cutting out animal products without necessarily replacing those nutrients usually found in meat. 32 years ago, dinner invites meant a roast dinner without the meal, eg: spuds, carrots & peas & gravy! If I was lucky, they'd make it without the meat stock!
I don't advocate a vegetarian diet generally, this blog is to provide nutrient info for anyone who is choosing a meat-free diet. Research on many populations of people throughout a range of cultures shows that a diet based approximately on 90% plants & 10% animal protein, is likely to be the healthiest. Check out the Blue Zones way of eating.
I've seen many young women turning to meatless diets, eating pizza, white pasta, corn chips with Neapolitan sauce and possibly cheese on top. Often with very little vegetables, nuts, seeds or legumes. Such diets are seriously nutrient deficient. The rise in meat substitutes is concerning. These are often highly processed (heat treated) products. Some may be ok, certainly for the occasional BBQ with friends, however I urge anyone going vegan to avoid these and use real food to make patties etc.
Meat-based diets can also be nutrient deficient! We all need a range of vitamins & minerals plus fibre from plant foods, for a healthy body and to absorb the nutrients in the meat.
There is less room in a vegan diet for low-nutrient dense foods, such a chips, crackers, cakes, confectionary, white pasta, white rice & white bread.
It's important to understand the foods you need to avoid deficiencies, which may take a while to be realised by your body
Vitamin B deficient diets can result in symptoms such as: mouth ulcers, anxiety, exhaustion, muscle weakness, low immunity, increased likelihood of coldsores, and vision loss.
Iron deficiency can present as fatigue, cold feet, shortness of breath & depression.
The meal in the photo has: tofu (non GMO), organic whole-grain rice, sautéed mushrooms with soaked cashews, garlic & turmeric, pepper green beans with black beans & black sesame seeds. Rocket/arugula was the only green I had handy, however typically bok-choy & fresh basil would work well. Add Vit C food for cell nourishment and iron absorption. Drizzle cold virgin olive oil over the whole meal. Add a little Tamara for taste & ferment.
This bowl has protein in the black beans, tofu, cashews, sesame seeds & tofu. It is low in fat, so including the cashews & olive oil is important for intake of fat soluble vitamins: A,E,D & K.
Vegan & vegetarian diets needs to include wholegrains, legumes, nuts, seeds and a wide variety of vegetables, including sweet potato and many green veggies- Broccoli, mushrooms & spinach.
Nutrients usually found in larger amounts in meat include; iron, zinc, magnesium and B- group vitamins (niacin (B3) , thiamin (B1, riboflavin (B2) and B6), B12 is almost only available in meat, fish, eggs & dairy. more on B12 below.
Many plant foods contain B9, so this is easy to source from dark leafy greens, legumes, nuts & seeds.
Magnesium is found in a wide range of foods including: leafy greens, nuts, seeds, dark chocolate, avocado, legumes and dried fruit
Legumes are a good source of B1, along with nuts & seeds, green peas, brown rice & tofu.
B2 is found in larger amounts in meat, salmon & eggs cheese & yoghurt. However it can be sourced from mushrooms & fortified tofu, wholegrains & green veg especially broccoli and spinach. It's important to be aware that you'll need a lot more of these foods than you would if you eat meat.
B3 is also found in potatoes, mushrooms, some nuts & avocado - however it is in small amounts, so remember, keep your bowl of food packed with nutrients!
B6 is found in lesser amounts in vegetables, however a wide range of vegetables, legumes & nuts should enable adequate intake. Again, keep all the meals and snacks nutrient dense
Iron rich foods include: black beans, tofu, quinoa, oats, prunes, spinach, collard greens, micro-greens, nasturtium leaves, some nuts & seeds, micro greens & leafy herbs
**Add the vitamin C foods to increase the iron absorption
**Caffeine & too much calcium block iron absorption
(see post June 2021)
Zinc is available in nuts, seeds, legumes & grains. - so good intake is likely on a vegan or vegetarian diet.
23 TIPs for a healthy vegetarian/vegan diet:
Eat the rainbow - consume veggies or fruit at each meal
Ensure all meals are nutrient dense, like the one in the photo, especially if not eating dairy or eggs
Include a variety of protein throughout each meal: eggs, cheese, nuts, seeds, tofu, quinoa, legumes: beans, lentils, chickpeas (see previous post on protein)
Ensure adequate fats in the form of nuts, seeds & oils and ideally include eggs & dairy (pasture-raised)
Sprinkle nuts, seeds & drizzle cold olive over most meals
Mushrooms, especially shiitake mushrooms - eat a range of different ones.
Legumes - include a variety; nutrients vary between the various beans & lentils. you'll need these every day if not including eggs & dairy
Include brown rice & quinoa & other wholegrains
Tofu - choose non GMO & check label for additives
Tempeh - is fermented and has superior health benefits to tofu
Nut & Seeds - again, a range is important, they all possess various nutrients. These are a key source of essential, healthy fats in vegan diets.
Soaked/ferments. These increases bioavailability of nutrients & aids digestion.
Consume a range of raw and cooked foods - since cooking depletes or increase nutrient value in many foods. Also mix up the types of foods consumed throughout the week Eg: Sometimes cooked spinach, sometimes raw, sometimes no spinach
Sauces: Make them count: Cashew & capsicum cream, or pesto are more nutrient dense sauce that BBQ or ketchup! Avoid processed sauces with additives, especially the fake meat flavourings
Milk: Be aware that many plant-base milks can contain additives, some which claim to be natural. Do your research & read labels. Be prepared to spend up or make your own
Herbs: Fresh herbs have amazing health benefits and should be a part of any diet!
Garlic, raw honey & Ginger - definitely an important part of any diet
Spices: Include a range of natural spices, they posses anti-oxidants & flavour
Eggs & Cheese. These are fabulous sources of a range of minerals, fats & protein. If you're including dairy & eggs, ensure they are pasture-raised.
Look after the gut bacteria - a diet rich in whole foods and less sugar will nurture the gut bacteria, which are essential in running your body for you!
Vitamin C - is important for iron-absorption. Include Vitamin C foods at each meal, such as orange, kiwi, mango, peppers, capsicum, tomatoes.
Include a range of foods occasionally, which may not be in your usual diet, from seaweed to Australian bush foods, fennel & dragon fruit.
Nurture gut-health. Essential in any diet!
See blog April 19 for a healthy & yummy vegan brown rice salad bowl.
B12 is almost impossible to source without animal protein. See blog on 17th January 2021 for info on B12. 2 key facts to note:
1. We only need B12 in tiny amounts, and it stores in the body for years - so there is no need to consume it everyday.
2. Much of the soil that beef cattle is raised on, is deficient in certain minerals, required for the production of B12, so the cattle are often supplemented with B12 too. So need to be hard on yourself if you choose to follow a vegan diet and supplement.
So if you choose to eat meat for B12, it is only need small amounts and if you choose to supplement, it's unlikely you'd need the supplement everyday. A blood test can ascertain B12 level in the body.
Organ Meats. Ok, so I don't eat meat and would struggle with this. However, if you don't eat meat for environmental reasons, maybe consider consuming a little organ meat each month? You'll get a lot of nutrient-bang for your buck, so won't have to consume much!
Blood Test. Will show healthy or deficient mineral levels and is a useful tool.
In summary, I often wish I had not given up meat altogether and gone for a more flexitarian/ mostly plants approach. However, a majority of western diets include far too much meat, which can be unhealthy for reasons such as: factory meat & eggs, too much consumption of animal protein & fats, BBQ & cooking creating AGEs. (Advanced Glycogen end products).
Eat Well. Be Well. Laura xx
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