Vegetarian is a great thing always because you’ll get less disease than the rest of the population indulging McDonald’s and Pork. At least Vegetarian will have lots of vitamins and minerals in their diet already. Vegetarian should also try to get all of their nutritional balance out instead of eating one food group all the time. They can also take multi-vitamins to balance out their deficiency. Vegetarian should focus on the food pyramid and try to stick with a balanced diet by eating from all the food groups instead of just a few.
You should print out a pyramid table and follow it carefully because it can help you achieve overall good health. You should pay attention to your vitamins deficiency since you don’t eat meat. You should pay attention to vitamin B12, vitamin D. You can get these from fortified food or taking supplements. The food in each group are unique and you can’t trade it for something else because it doesn’t have the same properties.
The dietary recommendation by the board is that you take vitamin b12, vitamin D, calcium, iron, zinc because you lack these vitamins if you only eat fruits and vegetables. If you’re a child or a pregnant women you really need to take these vitamins for better health.
Starting with protein, proteins are found in most vegetarian diets and therefore you don’t need to consumed complementary proteins. Next is iron, iron is found higher in vegans but that it’s poorly absorbed therefore you can eat iron food with vitamin c for better iron absorption. You can drink some orange juice as well. Vitamin b12 is found lower in bloods of vegans and the board suggest that you take supplements of vitamin B12. Plants are not a source of vitamin B12. Vitamin D is not sufficient with a vegan diet. It’s recommended that you eat fortified vitamin D food for adequate vitamin D concentration. You can also get more sun exposure for natural vitamin D. If you’re in the sun then you don’t need to take fortified vitamin D.
Calcium is found to be enough with a vegan diet. Zinc is also found to be normal but they should try to get some more. If you’re pregnant is a vegan, the board stated that normal level of nutrition is adequate in vegan for a healthy birth weight. For the best health you should choose a variety of foods, including whole grains, vegetables, fruits, legumes, nuts, seeds and, if eaten, dairy products and eggs. You should choose whole, unrefined foods often and reduce intake of highly sweetened, fatty, and heavily refined foods. You should choose a variety of fruits and vegetables. If you eat dairy and eggs then you should choose the lower fat version of these foods. It’s recommended that you consult a nutritionist for the best guidelines for a vegan.