Written by Muriel Manglialardi- Dietetic Intern, Psychology (BA), Dietetic Technician (DT), Nutrition and Dietetics (BSc)
Presented by Dining Services
Are you getting ENOUGH?
Are you vegetarian or thinking of following a vegetarian diet? There are important nutrients that you might not be getting enough of.
Protein
Protein is really important for continued growth and development of your muscles, but is also responsible for helping to keep your red blood cells healthy and happy. Make sure to include a variety of plant based protein rich foods, such as beans, tofu, soy milk, Greek yogurt, nuts or nut butters and eggs. Health Canada recommends the average adult consume 0.8g of protein per kg of body weight per day.
Iron
Low iron = low energy. Iron plays a super important role in transporting oxygen around your body and can help to keep you strong and healthy. Avoid having milk, yogurt or cheese (calcium rich foods) when having sources of iron because they may actually decrease the amount of iron your body absorbs. Choose foods high in vitamin C (oranges, kiwis, red peppers) to help increase the iron you absorb. Try including soy products, dried beans & lentils, fortified grain products and dark leafy greens to get your iron in. Women need about 18mg/day, while men need about half that amount.
Zinc
We don’t hear about zinc very often – but this ever so important mineral is often found in animal products. It is crucially important for keeping your immune system strong and fighting off diseases. Get the zinc you need through fortified soy drinks and tofu, dried beans, peas and lentils, fortified cereals and whole grains, sesame seeds, cashews, pumpkin seeds or flax seeds. The average adult should aim for 8-11mg/day.
Omega 3 Fats (alpha-linoleicacid)
Good for your eyes, brain, heart and nervous system, omega 3’s are the way to go. If choosing to eliminate fish from your diet, be sure to include GROUND flax seeds, flax oil or walnut oil, soybeans, tofu and walnuts in your day. You can also opt to purchase omega 3 fortified eggs, breads or juices to get your daily dose. The average adult should aim for 1.1-1.6g/day.
For more information on health and nutrition visit: www.liveitgoodplus.ca
References:
http://journals.lww.com/co-clinicalnutrition/Abstract/2009/11000/Zinc__role_in_immunity,_oxidative_stress_and.16.aspx
http://www.dietitians.ca/Nutrition-Resources-
AZ/Factsheets/Vegetarian/Eating-Guidelines-for-Lacto-Ovo-Vegetarians.aspx
http://www.hcsc.gc.ca/fnan/alt_formats/hpfb-
dgpsa/pdf/nutrition/dri_tables-eng.pdf
