{"id":277,"date":"2019-07-01T15:58:29","date_gmt":"2019-07-01T22:58:29","guid":{"rendered":"https:\/\/blogs.csun.edu\/nutritionexperts\/?p=277"},"modified":"2019-07-01T15:58:29","modified_gmt":"2019-07-01T22:58:29","slug":"living-healthy-on-a-vegetarian-diet","status":"publish","type":"post","link":"https:\/\/blogs.csun.edu\/nutritionexperts\/2019\/07\/01\/living-healthy-on-a-vegetarian-diet\/","title":{"rendered":"Living Healthy on a Vegetarian Diet"},"content":{"rendered":"\n

By Caroline Pak, DTR, CSUN Dietetic Intern<\/strong><\/p>\n\n\n\n

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Image: Lisovskaya Natalia\/Shutterstock <\/figcaption><\/figure>\n\n\n\n

Individuals choose to adopt a vegetarian diet due to environmental interests, animal rights, or health concerns. Whatever the reason, vegetarians should be aware of how to customize their meals to meet their nutrient needs.<\/p>\n\n\n\n\n\n\n\n

Protein<\/h4>\n\n\n\n

A vegetarian diet does not include meat, such as beef, chicken, fish, and wild game. Protein is essential for muscle growth, repairing damaged tissue, and as an energy source.1<\/sup> The Dietary Guidelines for Americans recommend that protein should make up 10% to 30% of daily calories.1<\/sup> The Recommended Dietary Allowance (RDA) for protein for the average adult is 0.8 g\/kg of body weight.1<\/sup> However, considering protein digestibility scores, it is recommended that vegetarians consume 1 g\/kg of their body weight per day.1<\/sup> To meet these recommendations, vegetarians can get protein from soy, beans, lentils and dairy. As long as an individual consumes a variety of plant-based proteins, they should receive adequate protein intake.2<\/sup><\/p>\n\n\n\n

Vitamin B12<\/h4>\n\n\n\n

Some common vitamins and minerals that vegetarians should be monitoring would include vitamin B12.3<\/sup> The RDA for vitamin B12 is 2.4 mcg for the average adult.4<\/sup> A deficiency can lead to megaloblastic anemia, neurological problems, fatigue, loss of appetite, weight loss, and constipation.4<\/sup> Vitamin B12 can be found in eggs, fish, meat, poultry, fortified foods, and dairy.3-4<\/sup> For those who desire a more restricted diet, such as vegetarians, it can be harder to get enough vitamin B12.1, 3-4<\/sup> Therefore, they should include soy products that have been fortified with B12, eggs, dairy and take a vitamin B12 supplement (cyanocobalamin) per their medical provider\u2019s recommendation.3-4<\/sup><\/p>\n\n\n\n

Vitamin D<\/h4>\n\n\n\n

Vitamin D is another vitamin that vegetarians should monitor. Vitamin D is crucial for bone health.3<\/sup>  The RDA for vitamin D is anywhere from 15 mcg to 800 mcg for adults.5<\/sup> It can be found in fish, egg yolks, fortified orange juice, fortified dairy, and fortified cereals.3<\/sup> Therefore, vegetarians and vegans should include fortified products into their daily diet to ensure adequate vitamin D intake. Similarly, calcium can be obtained through fortified foods. However, calcium can also be found in beans, green leafy vegetables, and dairy products.1<\/sup><\/p>\n\n\n\n

Iron<\/h4>\n\n\n\n

To prevent anemia, fatigue, and other side effects, individuals also need to monitor their iron status. Iron is commonly associated with heme-products such as red meat. However, it can also be found in non-heme products such as fortified cereals, beans, eggs, whole grains, and some dark leafy vegetables.1,3<\/sup> To increase iron absorption, it is recommended to use an iron cast skillet for cooking, and to eat foods high in iron and vitamin C at the same time.1<\/sup> <\/p>\n\n\n\n

Overall, individuals should be able to meet their nutrient requirements on a plant-based diet. All it really takes is adding a few crucial ingredients to one\u2019s meals every day. After discussing what foods are high in the nutrients that people need to eat, one should see a pattern. Soy, beans, fortified foods, and eggs can be staples in the healthy vegetarian diet.<\/p>\n\n\n\n

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Image: HOTCHICKSING\/Unsplash
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Lentil Mango Salad<\/strong><\/h2>\n\n\n\n

Author: Chef Fran Walker6<\/sup><\/strong><\/p>\n\n\n\n

Serves: 10 (\u00bd cup per serving)<\/p>\n\n\n\n

Ingredients:<\/strong><\/p>\n\n\n\n