Vegan Nutrition

Even if your reasons for turning toward a vegetarian lifestyle are moral, ethical or religious, it is common to miss the taste of meat especially when you first start your walk as a vegetarian. The first rule to enforce is not to feel guilty about that. Just loving meat doesn’t make you a bad thing. After all, most of us are raised eating pork, chicken, beef and other meats and if our parents did not have scruples about meat consumption, you have that as part of your upbringing.
The good news is there are lots of substitutes for meat and wonderful recipes you can use so you can eliminate meat from your diet and not feel like you are “going without”. The added benefit is that vegetarian eating is much healthier for your body than a diet where meat is a common ingredient. Meat carries such a higher incidence of calories and fats that are harder for your body to digest and assimilate that you are doing your body a big favor switching to a meatless lifestyle.
One way to still enjoy some of the aspects of meat but eliminate the actual animal part is to go with meat substitutes in traditional meat meals. Many restaurants serve veggie burgers where you get the good taste and familiar meal that we all like about hamburgers but you are still staying totally vegetarian. By shopping at markets and groceries that are supportive of the vegetarian lifestyle, you can often find other traditional meat meals prepared entirely without actual meat to help you get past missing that source of protein.
A staple of vegetarian diet planning is Tofu. Tofu is made from Soya beans so it is totally natural and a good fit to your vegetarian meal planning. But it is full of proteins and it is a very flexible ingredient for vegetarian recipes because it reflects the flavors of other foods and herbs and it works well in dishes that use sauces so it can almost be mistaken for a meat dish.
As you set about building your library of vegetarian recipes that are designed to take meat out of the equation, you will often find Tofu as one of the ingredients. That is because it works so well in lots of different recipes and responds well to grilling, baking or any other preparation method. Just be sure you take the time to dry your Tofu by putting it on a towel and removing the excess moisture before using it.
If your commitment to vegetarian living also meals the elimination of animal products such as milk and cheese, soy milk has become increasingly popular in the last few years with vegetarians and meat eaters alike because if its health and diet benefits. Not only is it delicious to drink as a beverage, it can replace milk in recipes just as successfully.

To eliminate animal based cheese from your diet, you might try a product called Tofutti. They offer many varieties of vegan chesses including cheddar and mozzarella so you can enjoy that flavor with a clear conscience. You can even find good substitutes for yogurt that is made from tofu or soy milk so you don’t have to cut popular tastes from your diet entirely.
Tofu is such a great meat substitute and an outstanding nutritional source that you can even use it in traditional egg dishes such as quiches, custard, omelets or any other meals that would emphasize an egg taste. If you mix pureed tofu with your recipe, you could virtually serve an egg dish even to a meat lover and they would not be able to tell that you had them eating vegetarian.
As you continue to explore vegetarian cooking, there are a number of other meat replacements that do well in various cooking contexts.Tempah comes from a soy bean that has been fermented. Tempah works well once you braise it in a sauce for about an hour. Once prepared it can be fried in flower and served with a sauce for flavor and be very satisfying.
One of the big projects of making the change to a vegetarian lifestyle is learning ways to substitute healthy alternatives such as we have discussed to take meat and meat products out of your diet. It will take some learning but that learning can be fun as you reinvent cooking and shopping to fit your new passion for vegetarian eating

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Because the younger generation is often more in touch with world culture than adults, teenagers are in general more attuned to the environmental movement, to issues involving organic farming and with the reasons for becoming a vegetarian.So as more and more teenagers experiment with vegetarianism, the better informed they are about what it really means to live meat free, the better. Then even if they do not continue their lifestyle as a vegetarian, their experience was an educational one and they will be well informed should be chose to continue as a vegetarian in later life.
For parents of teenagers who wish to explore the vegetarian lifestyle, there are more reasons to celebrate than worry. There are numerous health benefits to developing a vegetarian diet and if their new passion reduces the amount of fast food and junk food they eat, that’s a good thing. You will naturally worry if your teenager is getting enough protein if they forgo the eating of meat. By helping them learn about a well rounded vegan or vegetarian diet, they can derive all of their nutritional needs from natural foods and realize the many benefits of a vegetarian life along the way.
A basic level of knowledge your teen should become educated about early on is the various scales of severity that they can “go for” in their move into a vegetarian lifestyle. Many times a teenager just wants to be able to stake the claim to being a vegetarian. In that case, simply giving up meat may be sufficient. It is possible to design a program like that and still enjoy cheese, eggs, fish and diary and the transition to such a diet is not as extreme.
Another word of caution that your teen may take to heart if they seek adult counsel about trying a vegetarian lifestyle is the difficulty of making the transition. Teenagers are naturally impulsive and extreme so they may just “go vegetarian” in one day so they can go to school and lay claim to the title. But they can still have that reward and plan to ease into a vegetarian discipline and avoid the problems that an extreme change of diet can cause, especially for active teen bodies. For example, even if the new teen vegetarian just excludes meat from one meal, that still counts as starting their path toward a meat free life. And if that is not sufficient for your youngster, just cutting meat out of lunch and dinner may be enough.
One of the biggest concerns that you should help your teen be ware of is their vitamin needs in any new diet program. While a switch to a total vegetable diet will have many positive influences, you should make sure they are getting enough protein and other essential vitamins that they used to get from meat in their diet. Calcium, B12, zinc and iron are all essential vitamins especially to young people that must be found elsewhere if they decide to stop eating meat. You can help your teenager enjoy a successful exploration of the vegetarian lifestyle and not face health risks by just being aware of their vitamin needs and making sure they get those vitamins in pill form until their food replacement program gets them way they need.
It’s a tricky walk to guide a teenager through an interest in a vegetarian life because it is possible that many of the new foods they will have to get used to may not have the right tastes which will tempt them to give up the program. While as a parent you can have an influence over making their home life vegetarian diet a success, you may need to help them understand that their choices are limited when eating out so they are prepared to make the sacrifice for the sake of staying within their vegetarian guidelines.
Even though teenagers are compulsive and extreme, deep down they do not want to get sick or eat the wrong things. It’s a balancing act to allow they to try things like becoming a vegetarian and for us as parents to both do all we can to make it a good experience but also to bring the wisdom they count on their elders for so they can explore the vegetarian lifestyle fully and then walk away form it if they wish and have learned a little bit about vegetarians along the way.

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Fats are an essential part of any well-balanced diet, including a vegetarian diet. Fats are made of smaller units – called fatty acids. These fatty acids may be saturated, mono-unsaturated or polyunsaturated. Saturated and mono-unsaturated fats are not necessary in a vegetarian diet as they can be made in the human body. However, two polyunsaturated fatty acids – linoleic acid (omega 6) and linolenic acid (omega 3) – cannot be manufactured by the body and must be provided in the diet. Fortunately, they are widely available in vegetarian/vegan plant foods. Evidence is increasing that omega 6 (found in foods like vegetable oils such as corn, safflower and sesame) and especially omega 3 (found in flax, walnuts, avocados, almonds and olive and canola oil) fats are beneficial for a range of conditions, including heart disease, cancer, immune system deficiencies and arthritis. Healthy fats and oils play active roles in every stage of the body’s healing, building, and maintenance processes. In fact, they are as important to an active individual’s body as amino acids, minerals, and vitamins. Healthy fats and oils help convert light and sound into electrical nerve impulses, remove potentially toxic substances from sensitive tissue, and provide strength to cell membranes. The following vegetarian menu sample shows how easy it is for essential fatty acids to be a part of your every day vegetarian diet. Offer your child a wide variety of grains, fruits, vegetables, nuts, seeds, and soy products, keep it simple and make it fun, and they’ll learn good eating habits that will last them a lifetime. Children raised on fruits, vegetables, whole grains, and legumes grow up to be slimmer and healthier and even live longer than their meat-eating friends. It is much easier to build a nutritious diet from plant foods than from animal products, which contain saturated fat, cholesterol, and other substances that growing children can do without. As for essential nutrients, plant foods are the preferred source because they provide sufficient energy and protein packaged with other health-promoting nutrients such as fiber, antioxidant vitamins, minerals and healthy fats. The complex carbohydrates found in whole grains, beans, and vegetables provide the ideal energy to fuel a child’s busy life. Encouraging the consumption of brown rice, whole wheat breads and pastas, rolled oats, and corn, as well as the less common grains barley, quinoa, millet, and others, will boost the fiber and nutrient content of a child’s diet. In addition, it will help steer children away from desiring sugary sweet drinks and treats. And though children need protein to grown, they don’t need high-protein, animal-based foods. Different varieties of grains, beans, vegetables, and fruits supplies plenty of protein, making protein deficiency very unlikely. Very young children need a bit more healthy fats in their diets than their parents. Healthier fat sources include soybean products, avocados, and nut butters. Parents will want to make sure their child’s diet includes a regular source of vitamin B-12, which is needed for healthy nerve function and blood. Vitamin B-12 is abundant in many commercial cereals, fortified soy and rice milks, and nutritional yeast. Growing children also need iron found in a variety of beans and green, leafy vegetables and when coupled with the vitamin C in fruits and vegetables, iron absorption is enhanced.

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Although fish oil from reputable companies is regarded as safe, long term exposure through supplementation is often feared since trace pollutants from ocean ecosystems contaminate both fresh caught and farm-raised fish that feed on or are fed marine organisms. But now, golden microalgae oil is ready to replace medical fish oil for heart and brain health supplement needs.Some types of fish contain relatively high levels of mercury, polychlorinated biphenyls [PCBs], dioxins and other environmental contaminants. In general, older, larger predatory fish contain the highest level of contaminants. Fish can also contain significant levels of methyl mercury, considered one of the more dangerous food contaminants today. PCBs and methyl mercury are believed to have long half-lives in the body and can accumulate in people who consume fish on a frequent basis. Recommendations currently suggest limiting intake of fish to twice per week.Can docosahexaenoic acid omega-3 (DHA)-rich microalgae oil function as a universal fish oil alternative? Based on the effects and benefits of fish oil, it will be important to know how well DHA-rich oil compares in clinical efficacy. Early clinical indications strongly support equal or greater efficacy of microalgae oil compared to fish oil for many treatments, particularly those related to cardio-protection, Alzheimer’s prevention, and lowering triglycerides.The DHA-rich omega-3 oil produced from microalgae has undergone extensive analysis, showing that the individual components of the extracted oils are all present elsewhere in normal foods consumed by communities. Thus, DHA-rich oil is inherently safe in its fatty acid and sterol components, a fact known since 1997.The oil’s safety is further supported by historically safe use of this oil and fish oils of similar active ingredient compositions. In addition, microalgae oil safety is guaranteed. The knowledge of human metabolism for each individual component in microalgae oil and a lack of adverse reactions are conclusive. There have been no reports in the literature of allergic or toxic responses to microalgae oil, plus it is approved for infant formula, pregnant and nursing mothers, the elderly and people of all ages.It has been shown that its individual ratios of polyunsaturated fatty acids vary according to food source. For DHA-rich microalgae oil from, the key points to note are how this golden colored microalgae oil matches the human body’s direct needs. For example, 9 out of 10 of the omega-3s in the human body are a DHA molecule. Notably the Chromista strain has very high levels of DHA (C22 DHA n-3) for help building up the total omega-3s in the body. For naming purposes, C22 refers to the chain length of 22 carbons and the n-3 refers to the omega-3.C22 chains are abundant in the brain. Also noted is the moderate content of docosapentaenoic acid (C22 DPA n-6) in the concentrated nutritional oil. The n-6 refers to omega-6 form. Brain beneficial C22 DPA n-6 is an important building block, present in a wide variety of foods and it does not have the negative properties of other omega-6 forms. It is also relatively abundant in eggs and breast milk. The ratio of C22 DPA n-6 to C22 DHA n-3 in human breast milk is reported to range normally from 1:1 to 1:6. The ratio of the C22 DPA n-6 (DPA) to C22 DHA n-3 (DHA) in the Chromista oil is 1:3, the median range of breast milk. Still, DPA and DHA are some of the hardest ‘good’ fats to get in the diet without supplementation. Golden microalgae oil provides both of these from one source.C20 chains are abundant in the cardiovascular system. The golden colored oil also has appropriate levels of the ‘good’ anti-inflammatory EPA (C20 EPA n-3) to neutralize inflammatory arachidonic acid (C20 ARA n-6) in the system, which may be elevated in dislipidemic individuals and those with Coronary Artery Disease (CAD).Microalgae oil strains have been developed by conventional techniques and no Genetic Modifications were used or needed. An independent panel of experts in the US has concluded that DHA-rich oil from microalgae can be ‘Generally Regarded as Safe’ as a nutritional food ingredient or supplement.

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It’s apparent that your nutritional needs increase when you are pregnant. However, you only need approximately 300 more calories than normal during this time, so it’s imperative that you make wise food choices and eat nutrient-dense food. A good start is to ensure that you’re eating plenty of protein. Your need for protein increases about 30 percent during pregnancy, but most vegetarian women eat more than enough protein in their regular diets. Soy proteins, beans and legumes are wonderful vegetarian sources of protein. You need to also step up your calcium intake. Each day you need to be eating at least four servings of calcium-rich foods like broccoli, calcium-fortified soy milk, tofu, and dark green leafy vegetables. Sunlight stimulates your body to naturally produce vitamin D, and it’s probably the easiest way to ensure you get an adequate amount each day. You only need about 20 minutes directly on your face and hands two to three times per week, when the sun is weakest. If you aren’t able to get out into the sun, be sure to incorporate vitamin-D rich foods into your daily diet by choosing fortified cereals, or using a supplement. Take a look at your iron intake, as it’s a vital mineral during your pregnancy, especially the last half. Choose beans, dark green leafy vegetables, nuts and seeds, or fortified breads and cereals. You might also want to consider supplementing to ensure you get the required amount. Vitamin B-12 is also an important nutrient during your pregnancy, but it’s difficult to find in most plant-based foods. Select fortified cereals or soy milk, brewer’s yeast, and consider a multivitamin with an adequate level to ensure your body gets the amount it needs. And though zinc is difficult to come by in a strict vegan or vegetarian diet, the need for it increases during pregnancy. Whole grains and legumes are wise choices to obtain this nutrient, but you again may need to supplement to make sure you’re getting what you need. As long as you eat a good variety of nutritious foods that provide the right amount of calories for a healthy weight gain, you should have no problem getting the vitamins and minerals your body needs at this marvelous time. And though many women do choose to take a prenatal vitamin daily, they should not be a substitute for good nutrition. Develop a cooperative relationship with your healthcare provider who supports your vegetarian lifestyle, and consider consulting a nutritionist when necessary. Though your nutritional needs increase now that you’re pregnant, your pregnancy vegetarian diet shouldn’t have to change all that much. With some careful planning to ensure your caloric, vitamin, and mineral needs are met, you can still enjoy a rich variety of nutrient-dense delicious foods and help give your baby a nutritious jump-start. Be sure to drink juice, water, or soy milk if you can’t eat solid food. Keep trying to eat whatever you can. If you’re unable to eat or drink the appropriate amounts of foods or fluids for 24 hours or more, get in touch with your healthcare provider.

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