Good planning avoids problems

Special precautions are important when planning a vegetarian diet to ensure sufficient nutrients are taken up his day. Nutrients such as protein, iron, calcium, zinc and vitamin B-12 and D can be easily incorporated into your vegetarian lifestyle with good planning. Here are some guidelines to consider when planning your weekly shopping and planning your weekly menu.

Plant proteins alone can not sufficiently essential amino acids and essential, provided that the sources of dietary protein are varied and caloric intake is high enough to meet energy needs. Whole grains, legumes, vegetables, seeds and nuts contain essential amino acids and essential. Soy protein have, such as soy milk and tofu could be shown the same proteins of animal origin.

Vegetarians can have a greater risk of iron deficiency than non-vegetarians. Dried fruits and beans, spinach, and yeast-rich plant sources of iron.

Vitamin B-12 is in some fortified breakfast cereals and soy beverages, some brands of brewer's yeast and vitamin supplements found. Read the labels carefully for other foods, you may be surprised that food is fortified B-12.

As a vegetarian it is important that you have a reliable source of vitamin D in the diet. Exposure to ultraviolet (UV) stimulates the body to produce its own vitamin D. Exercise during the day outdoors and working in your garden are a great alternative for obtaining important nutrient. Those who are not able to go and sunbathe could consider to supplement your diet.

Recent studies suggest that vegetarians absorb and retain more calcium from foods that are non-vegetarians. green vegetables such as spinach, cabbage and broccoli and some legumes and soy products are good sources of calcium from plants.

Zinc is important for growth and development. Good vegetable sources of cereals, nuts and legumes. However, the needs of zinc per day of zinc are in fact very low. Be careful to choose a supplement, not more than 15 to 18 mg zinc.
Vegetarians can have a greater risk of iron deficiency than non-vegetarians. Dried beans, spinach, enriched products, brewer's yeast and dried fruits are rich in vegetable sources of iron. If they consumed fruit or vegetables with a high content of vitamin C, your body will need more iron taste, so be sure, these two essential nutrients as much as possible in planning team if the diet.