All you need to know: well-planned vegan diet

All you need to know: Well-planned vegan diet
By Patricia Khashayar, MD.
Press TV, Tehran
Fri, 06 Feb 2009

http://www.presstv.ir/detail.aspx?id=84901§ionid=3510304

It is often said that to stay healthy one must eat meat; however, a combination of vegetable proteins, supplements and fortified foods can easily fulfill one's nutritional needs.

Vegetable proteins contain small amounts of various amino acids; the right combinations of vegetables can provide the body with its required protein.

In many parts of the world, people adopt vegetable protein-based or vegan diets for religious reasons, as they consider the food they eat can determine the purity of their souls.

Traditionally, vegetarianism was defined as abstinence from eating meat, fish and poultry; today, however, individuals with a variety of different eating habits are classified under this group.

Semi-vegetarians are individuals who avoid eating certain types of animal foods. For example, some people abstain from red meat while eating poultry and fish.

Lacto-ovo-vegetarians are individuals who do not eat meat but consume eggs and dairy products.

Semi-vegetarians avoid eating red meat while they continue consuming poultry and fish.
Lacto vegetarians abstain from meat and eggs but eat dairy products.

Vegans do not eat any kind of food which has an animal origin; grains and vegetables account for the main part of the diet of these individuals.

Vegetarian diets are low in saturated fat and cholesterol and rich in fiber, vitamins, minerals, antioxidants and phytochemical.

Vegans are therefore at a lower risk of becoming obese and developing diseases such as diabetes, cardiovascular disease, high blood pressure and certain cancers.

Lacto-ovo-vegetarians avoid eating animal flesh but continue eating eggs and dairy products.
On the other hand, nutrient deficiency accounts for a considerable amount of the health concerns in these individuals.

Lacto-ovo-vegetarian diets can easily meet their protein need through consuming eggs or milk which are rich in essential amino acids. Other vegetarians are however at an increased risk of developing protein malnutrition and deficiency.

Protein deficiency is especially troublesome in small children and adults with increased protein needs such as pregnant women and those recovering from different illnesses or injuries.

Vegans often face vitamin and mineral deficiencies as many of the elements exclusively found in animal products are excluded from the diet. To overcome this problem vitamins such as B12 must be taken in the form of supplements or fortified foods.

Calcium and vitamin D deficiencies are also common among vegans, as they eliminate dairy products -- the major source of calcium and vitamin D -- from their diet. Vegans can overcome these deficiencies by using soymilk and other dietary products fortified with these elements.

Vegans avoid all forms of food with an animal origin.
Iron and zinc deficiencies are not uncommon in vegans, as the best source of these minerals, red meat, is excluded from vegetarian diets.

Zinc is a critical element for the acceptable function of various enzymes needed for the synthesizes of DNA and RNA, the metabolism of carbohydrates and vitamin A, the storage and release of insulin, and the absorption of folates.

To overcome this problem, vegetarians should use unrefined grains, as whole grains lose their high zinc concentration during the refining process.

Flax seed or canola oil are good sources of omega 3 fatty acids in vegan diets.

A well-planned vegetarian diet can easily help individuals go through the different stages of life such as pregnancy, lactation, infancy, childhood and adolescence without risking health concerns.

As dietary patterns determine a vegetarian's health, following simple meal planning tips can help make smart nutritional choices and obtain the best results:

Choose a variety of foods from different groups to meet your energy needs.

One serving of calcium-rich foods can provide approximately 10% of an adult's daily requirement of calcium.

Include 2 servings of omega 3-rich foods (legumes and nuts) in your daily diet.

Get adequate daily sun exposure or drink fortified-with-vitamin D milk or soymilk.

Include at least 3 sources of vitamin B12 in the every day diet.