Eating Out with Dietitian
Three Forms of Vegetarian Diets
Vegan
A diet which excludes all animals products and by-products including eggs and dairy. Some avoid certain plants such as garlic and spring onion.
Lacto-vegetarian
A diet which excludes all animals products and eggs with the exception of dairy products, for instance, milk and cheese.
Lacto-ovo-vegetarian
A diet which excludes all animal products with the exception of eggs and dairy.
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Important Nutrients and Supplements for
Vegetarians
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Nutrients
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Health Tips
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Dietary Tips
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Proteins
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Proteins, constituted by different kinds of amino acid, are the
basic building blocks of our cells and muscles. There are 20
kinds of amino acid we must obtain from food. However, fruit and
vegetables do not contain all essential amino acids. Inadequate
intake of essential amino acids may reduce immunity and cause
malnutrition if severe.
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Replace meat with soya bean and its products, pulses, dairy
products, eggs and nuts in order to get all the essential amino
acids.
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Iron
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Iron is a core component of red blood cells. Low iron level will
lead to iron deficiency anaemia.
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Iron from plant sources is quite difficult for our body to
absorb. Foods containing iron include egg yolk, dried bean (e.g.
soya bean and red bean), nuts (e.g. almond and walnut), dark
leafy green vegetables (e.g. spinach, broccoli, Chinese kale,
Chinese flowering cabbage and Chinese cabbage).
Vitamin C can promote the absorption of iron from plant sources.
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Calcium
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Calcium is an essential element for the growth of bones and
teeth, blood clotting, heart function and muscle contraction.
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Vegetarians should consume adequate milk and dairy products.
Strict vegetarians are recommended to consume calcium fortified
soya milk, nuts and dark leafy green vegetables.
As vitamin D promotes the absorption of calcium, adequate
exposure to sunlight can help vitamin D production.
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Vitamin B12
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Vitamin B12 is a crucial component in the production of DNA and
red blood cells and in the development of the nervous system.
Vitamin B12 deficiency can lead to anaemia, slow growth and
deficiency in nerve growth.
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A lacto-ovo-vegetarian can obtain vitamin B12 from eggs and dairy
products.
As vitamin B12 is found mostly in foods of animal origin. Strict
vegetarians should consume algae or seaweed. Supplements may also
be needed.
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Omega 3 Fatty Acids
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Omega 3 fatty acids help to reduce blood triglyceride level and
prevent the blocking of blood vessels. While omega 3 fatty acids
are present in various plant-based and animal foods, deep- sea
fishes contain the richest source of omega 3 fatty acids.
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Vegetarians are recommended to consume nuts such as walnut,
almond and Brazil nut. Flaxseed is particularly rich in vitamin
B12.
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Points to note for elderly and expectant mothers
Ingrid suggests children, elderly and pregnant vegetarians to consume more plant proteins and iron. Mothers-to-be have to absorb more iron and calcium to meet the nutritional requirements of themselves and their fetuses, or the new born babies will be at risk of iron deficiency and slow growth. Elderly persons should eat an appropriate amount of ground nuts and seeds to obtain the necessary nutrients, according to Ingrid.
A food pyramid, Ingrid concludes, suggests that people should eat more grains, cereals and vegetables, and an appropriate amount of fish, meat, eggs, beans and dairy food. If we can follow the pyramid, a vegetarian diet is just as good.
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