Ways to Avoid Deficiencies in a Vegetarian Diet
Ways to Avoid Deficiencies in a Vegetarian Diet. In order to avoid the nutrients deficiencies and assure the healthiest, vegetarian diet, follow these simple guidelines:
- Take daily vitamin supplements that contain calcium, riboflavin, iron, vitamin D and vitamin B-12, because these nutrients are hard to get from plant sources.
- For B-12, try using B-12 fortified soy milk cereals and additional vitamin supplements.
- For vitamin deficiency, try adding vitamin D fortified margarine to your diet. Sunlight is also a good source of vitamin D, so spend time outside in the sunlight each day. Vitamin supplements will also help boost your vitamin D.
- To get enough calcium by eating calcium enriched foods: tofu, broccoli, seeds, nuts, legumes and all calcium enriched grain products.
- Make sure the body’s immune system is good by getting enough zinc in your diet.
- Now, if yo feel “fatigued” or a “little run down,” you could be suffering from “anemia.” Which is not getting enough iron in your bloodstream. Try eating some iron-rich foods, such as legumes, tofu, leafy vegetable, and dried fruits. And foods that contain vitamin C will improve your iron absorption. Things such as citrus fruits and juices, tomatoes, strawberries, broccoli and potatoes with skins.
- Look for “substitute meats” to add to your diet. These “meats”are usually made from soy products. Many of the substitute meats are fortified with vitamin B-12.
- Make sure you are getting enough protein in your diet.
- In order to get the best benefit from your vegetarian diet, stay away from “less-nutritious” foods, such as sweets and or fried foods.
- If you eat dairy products, make sure they are “low-fat” varieties.
- Make sure you choose “whole” and “unrefined” grain products instead of “refined” or heavily-processed” grain products.
- Check with your doctor to make sure your infants, children or teenager is getting enough calories and vitamins in their diets in order to assure proper growth.
- If you are switching from a regular diet to a vegetarian diet, go slow. To begin, replace the “fattiest” meats with fruits, vegetables and cereals. After your body adjusts to the increased fiber intake, start replacing other foods.