These vegetarian nutrition tips will help you optimise your diet and ensure you’re meeting all your nutritional needs. As World Vegetarian Day falls this week on October 1st, what better time to take a deep dive into the world of vegetarianism. We will explore why people opt to avoid meat and cover useful tips for vegetarians to ensure they are meeting their nutritional needs.
Many individuals choose vegetarian diets for various reasons including:
- personal health,
- ethical considerations associated with animal welfare, and
- with hope to reduce their environmental footprint.
Although research indicates that plant-based diets can offer numerous health benefits such as lowering the risk of chronic diseases and supporting weight management, the question is, are these results more meaningful than results found in studies focusing on meat eaters?
Read on as we investigate!
Benefits of a vegetarian diet
The British Dietetic Association states that ‘Well-planned plant based diets can support healthy living at every age and life-stage’. Large scale studies have shown that vegetarians are less likely to suffer from chronic diseases such as certain cancers, type 2 diabetes, and heart diseases than omnivores.
The EPIC-Oxford study of 45,000 people found that vegetarians were 32% less likely to develop heart disease than omnivores, while it was found by researchers are Loma Linda University that people who omit meat from their diet had a 12% lower risk of death from any cause in a 6 year follow up in comparison with those who eat meat.
Many studies have also shown that bowel cancer is less common amongst vegetarians. This is largely with processed meats being to blame. Studies also suggest that vegetarians keep a healthier weight.
So why am I not trying to convince everyone to be vegetarian?
Well, yes, the health benefits described can partly be due to the absence of meat. However it is more so due to the higher consumption of plant-based foods as found in the Mediterranean diet.
Food such as:
- fruits
- vegetables
- whole grains
- beans
- lentils
- nuts
- seeds and
- chickpeas
Diets high in these foods have more fibre, phytochemical and polyphenols, and less saturated fats. Each of these have lots of evidence suggesting improved gut health, better immunity and lower risk of chronic disease. Many vegetarians typically exercise more, are less likely to smoke and drink excessive alcohol. This may also contribute to the large-scale data suggesting ‘healthier’ diets.
There is no denying however that reducing meat consumption can lower greenhouse gas emissions. This is another reason why people go vegetarian. Less water and land is required in the processing of non-plant-based foods and sustainable vegetarian processed can protect ecosystems.
Vegetarian Nutrition Tips and Addressing Common concerns
Weather you are considering reducing meat for health or ethical reasons or not, there are some things that you do need to be aware of so that you are still hitting your nutritional requirements.
Protein
Plant based diets are generally lower in protein than omnivorous diets due to the lack of meat. Protein requirements can still be met however. If carefully planned with foods such as legumes, tofu, tempeh and quinoa. If consumed in sufficient amounts, these foods can be as effective as animal products for increased strength and muscle mass.
Aiming for around 20g of a variety of plant proteins throughout the day per meal, including post-training, may be the most optimal amount to support muscle growth and recovery.
Iron
Iron is needed for making haemoglobin, which transfers oxygen in the body. Low levels may result in iron deficient anaemia which may present with tiredness or light headedness. As red meat is generally the most efficient way of meeting your iron requirements, cutting it out may reduce your chances of reaching the recommended amount.
Quinoa, lentils and wholegrain pastas are amongst some of the vegetarian foods that contain higher amounts of iron, aiming to consume these with vitamin C can enhance absorption (fruits and vegetables).
Omega-3’s
Oily fish are rich in omega-3 fatty acids which are essential for heart health and brain function. They also reduce inflammation and promote recovery post exercise. Without fish, considering a daily fish oil supplement may be required to meet the recommendations of 2-3G of ALA a day and 250mg EPA and DHA.
Calcium
Calcium is needed for healthy bones and teeth, along with helping with blood clotting and nerve and muscle function. Over time, a lack of calcium may result in osteoporosis. Without milk and dairy foods, extra care may be required to hit the 700mg/ day recommendations. Calcium set tofu, calcium fortified milk alternatives, chia seeds, kidney beans or yoghurt alternatives may be useful.
Vitamin B12
Vitamin B12 is needed for making red blood cells and keeping the nervous system healthy. The deficiency of B12 may be most concerning for vegetarians as it is not naturally found in any plant sources. Considering a vitamin B12 supplement may be necessary to avoid heart disease developing especially if eggs or dairy products are not consumed.
Vegetarian Nutrition Tips In Conclusion
As we have explored through this blog, there is no denying that those following a vegetarian diet have better health outcomes that those who eat meat. What is important to remember is that this may be due to the excessive consumption of plant-based foods including lots of colour, nuts seeds and legumes, which can be increased in any diet.
By cutting out meat in the hope to be healthier you may be putting yourself at risk for becoming deficient in other minerals. Instead consider adding more nuts seeds legumes and colour to meals or even have a meat free day a week. Also try to reduce your intake of processed meats and choose lean pure proteins instead. If considering switching for health or ethical reasons, do take extra care to consume all vitamins and minerals as discussed. Every minor change contributes to a healthier you and planet!
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