Becoming a vegetarian needs to be done wisely - it isn’t a case of simply cutting out the meat – that is a sure way to become malnourished. Vegetarian meals need to have the correct balance of proteins, carbohydrates, fats, vitamins and minerals in order to sustain the body.
1. Balancing the Proteins
We are very fortunate these days that there are many soya based complete protein foods on the market. However if you don’t like soya (or it doesn’t like you), and Quorn disagrees with your insides, then the next option is Food Combining to achieve the full protein range of amino acids in your diet*.
The Three Classes of Protein Foods
There are few vegetarian foods that contain the full range of necessary amino acids that make up complete protein – e.g. eggs, soya beans and millet. Combining protein sources makes up for this deficiency.
There are three sources of non-meat protein in most European diets;
- Pulses – peas, beans and lentils
- Grains – wheat, rice, rye and oats
- Dairy Products – milk from cows, goats or sheep in the form of milk, cheese and yogurt
Protein Combining
By combining any two of the above in each meal you will have the full range of proteins that you need to sustain health. For example if you are making a lentil dish (e.g. dahl or lentil soup) then you can complement it with wholemeal bread or grate some cheese over it.
One of the ways of remembering food combinations is to think of some common dishes that we already eat. Beans on toast is a combination of pulses and grains. Rice pudding is a combining of grains and dairy. Cheese on toast combines grains and dairy.
2. Essential Fats in the Vegetarian Diet
Many vegetarians become deficient in “Essential Fats” and experience poor healing, hair thinning, dry skin and other problems. Essential fats would normally be obtained by eating oily fish, but vegetarians can make up for this by taking supplements and eating nuts, seeds and flax oil.
If you aren’t good at remembering dietary requirements, then supplementation with a good quality vegetarian Omega 3 capsule will really help to maintain health at cellular level. If you don't eat nuts and seeds you can consider a balanced Omega 3-6 and 9 supplement, but start with the Omega 3s first and see how you go. Olive oil is a good source of Omega 9. Free range eggs are a source of essential fats and iron.
3. Vitamins and Minerals
Another danger-zone for the vegetarian is anaemia (too little iron in the blood) or general vitamin and mineral deficiency. Nutrition is very important, but today’s hectic lifestyle often means that people devote insufficient time to eating healthily.
In this case it is advisable to supplement with iron - especially f you don’t eat your greens regularly - or a good quality multi vitamin and mineral tablet can also be taken to ensure the correct balance of nutrients in the diet.
Consult a Nutritionist to be Safest
Vegetarianism is a safe and healthy way to live as long as we take care to "cover all the bases" nutritionally. For those who aren't clued-up on nutrition it is always best to get expert help.
* Recent advice from the USDA regarding protein combining.
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