Ways to Avoid Deficiencies in a Vegetarian Diet

Ways to Avoid Deficiencies in a Vegetarian Diet


Ways to Avoid Deficiencies in a Vegetarian Diet
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:

  1. 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.
  2. For B-12, try using B-12 fortified soy milk cereals and additional vitamin supplements.
  3. 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.
  4. To get enough calcium by eating calcium enriched foods: tofu, broccoli, seeds, nuts, legumes and all calcium enriched grain products.
  5. Make sure the body’s immune system is good by getting enough zinc in your diet.
  6. 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.
  7. 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.
  8. Make sure you are getting enough protein in your diet.
  9. In order to get the best benefit from your vegetarian diet, stay away from “less-nutritious” foods, such as sweets and or fried foods.
  10. If you eat dairy products, make sure they are “low-fat” varieties.
  11. Make sure you choose “whole” and “unrefined” grain products instead of “refined” or heavily-processed” grain products.
  12. 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.
  13. 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.

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