The
veg
pledge From Meat Free Mondays to Vegetarian Festivals... the meatfree movement is certainly gaining momentum. But what’s in it for you, and how best to embrace a plant-based lifestyle?
Are you a veggie? Good news! Vegetarian diets are nearly twice as good at helping people lose weight than those containing meat, a recent study suggests. So if you’re looking for a weight loss plan, then it could be as simple as eliminating meat from your diet. However, it can be easy to miss out on some key vitamins and minerals that are commonly found in meat. With this in mind, we’ve asked our Nutritionists to tell what vitamins and minerals vegetarians might be missing in their diet and how to fix it: IRON A lack of iron is a common concern most people have when contemplating a vegetarian diet, as it is mainly found in meat. To make sure you don’t miss out on this crucial mineral, load your plate with vegetables that are packed with iron, such as spinach, broccoli and mushrooms! Nutritionist Cassandra Barns says, “Iron contributes to the metabolism of energy and contributes to the reduction of tiredness and fatigue. VITAMIN D Vitamin D is crucial to absorb calcium and promote bone growth. Dr Marilyn Glenville, the UK’s leading Nutrition-
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Health Magazine Autumn 2017
ist and author of Natural solutions for Dementia and Alzheimer’s, (www.marilynglenville.com) tells us, “Natural food sources of vitamin D are few. It is found in oily fish and eggs, and other sources would include fortified foods such as margarines and breakfast cereals. The advice now from the Scientific Advisory Committee on Nutrition recommends that adults and children take vitamin D every day especially over the winter. When selecting a supplement containing vitamin D, choose one where the form of vitamin D is D3, such as NHP Vitamin D3 Support Spray (£10.97,www. naturalhealthpractice.com) PROTEIN When the majority of us think of protein, we usually think of meat, such as steak or chicken. A healthy diet should consist of roughly 46grams per day for the average woman and 56grams for the average man. For example, your average meat-eating woman would be looking at one serving of meat and half an egg to get her daily allowance. A vegetarian, looking for the same amount of daily protein would be looking to eat half an ounce of almonds and a portion of tofu. Quinoa, rice and beans are all good options too. However if you still find
yourself lacking then try protein powder. Nutritionist, Cassandra Barns says, “For vegetarians and especially vegans, those who have a low appetite, struggle to digest protein foods, or are on a weight loss diet, then a plant based protein powder can be a great option. They are easy to digest and (in the case of those trying to lose weight) can be kept low-calorie. They can be used to make smoothies or shakes, and also added to savory foods such as stews and soups.
B12 B12 is important for the health of your nervous system and protein metabolism. According to the Vegan Society* “B12 levels tend to be very low in plant foods, only specific fortified foods provide enough to meet the needs of vegans. These can include breakfast cereals (but avoid those with added sugar, for general health reasons) and fortified milk replacements, such as oat milk, coconut milk and almond milk”.
www.health-magazine.co.uk