What about calcium, B12 and Zinc?

Here are three more questions that are very commonly asked by people ready to make the change to a vegetarian lifestyle.

Where will I get my Calcium?

This is not a worry at all on a lacto-vegetarian diet as good sources are found in dairy products, tofu processed with calcium sulfate, and in green leafy vegetables.

Where will I get my B12?

Vitamin B12 is only required in very small proportions and is stored in the body for years. The only type of vegetarian who will need to supplement their diet with a B12 supplement are vegans, who do not consume any animal product at all including dairy products. As for lacto-vegetarians, good sources of B12 are found in dairy products. Only 1-2 glasses of milk will supply the body with more than enough B12.

Fermented soy products, for example tempeh and miso may contain some B12, but due to different processing techniques, it is an unreliable source of B12.

Where will I get my Zinc?

This is not a problem for someone on a healthy vegetarian diet. Good sources of zinc are found in nuts and seeds, wholegrains, lentils, chickpeas, whole milk and yoghurt.

If you have more questions regarding nutrition on a vegetarian diet, don’t hesitate to contact me or you may like to come along to one of our popular vegetarian cooking classes held at the Australian School of Meditation and Yoga For information and dates check out our comprehensive website at www.asm.org.au

Gayatri

Will I get enough Iron?

Will I get enough Iron? This is another much asked question when it comes to making the change to a vegetarian lifestyle.

As one of the cooks at the Australian School of Meditation and Yoga, I often get asked this question. I have been a vegetarian for well over 30 years and the only time I have every suffered from low iron levels is when I hemorrhaged after child birth and after surgery. Even during my pregnancy, my iron levels were high for a pregnant woman

Iron is found in many vegetarian foods. Good sources of iron are found in bananas, raisins, whole grains, parsley, plums, blackstrap molasses, green leafy vegetables, legumes, prunes, dried fruit, beetroot, sunflower seeds, pepitas and sea vegetables.

Some foods interfere with iron absorption and it is recommended to avoid them altogether. These are cocoa, chocolate, tea, coffee, beer and smoking.

It is good to take plenty of vitamin C, which aids the absorption of iron. Foods high in vitamin C are citrus fruits such as oranges and grapefruits, also in strawberries, kiwifruit, watermelon, blackcurrants, papaya, tomatoes, spinach, chickpeas, pinto beans, blackeyed peas, red peppers, broccoli and Brussels sprouts. However, all fruits and vegetables contain varying amounts of vitamin C so it certainly is no concern on a healthy vegetarian diet.

Gayatri

Instructor Australian school of meditation and yoga

How do I get my Protein?

One of the most frequently asked questions at the Australian School of Meditation and Yoga Vegetarian Cooking Classes is “Am I going to get enough protein?”

This is easy to answer as all foods for the exception of fruits, fats and alcohol provide protein in varying degrees. I am sure that very few people live on a diet of only fruits, fats and alcohol. The highest source of protein for vegetarians comes from dairy products, legumes, breads, cereals, nuts, tofu and soy products. I once read an article written by a doctor in the U.S. which said that he had never come across a person in a western country who lacked protein, but it was a daily occurrence for him to treat patients who consumed too much protein.

The secret to a healthy vegetarian diet is to get a wide variety of whole foods. Make sure that you eat a good selection of vegetables, whole grain breads, nuts, cereals and of course legumes. There are so many delicious lentil dishes to choose from. Moroccan, Indian and African to name but a few, but probably one of the most popular ways to consume legumes is in the form of tofu. Tofu comes in so many varieties, soft, firm, regular soft, regular firm, fried, puffed, silken, nuggets, seasoned, the list goes on and on and on. Tofu is a great substitute for meat in many dishes and is a delicious, rich source of protein. You can find some great legume and tofu recipes at the Australian School of Meditation and Yoga website asm.org.au

Gayatri