Dietary and Eating Advice For Special Conditions
Diet Advice to Reduce Risk of Cancer
Although genetics play a crucial role in the development of cancer, it is estimated that 30 per cent of all cancers may be the result of our diet. Here are some dietary suggestions to help minimize your risk. See also Diet and Cancer
Maintain a Healthy Weight
Obesity or severe overweight is linked with a significant rise in colorectal cancer, and some hormone-dependent cancers, such as breast and endometrial cancers.
Eat Plenty of Fruit and Vegetables
Eating five portions of fruit and vegetables a day can reduce the risk of many different types of cancer. The precise medical reason for this is unknown, but it may be related to their fiber content, vitamins and minerals, other plant chemicals (phytochemicals) such as bioflavonoids, or the combination of all these nutrients. Vitamin and mineral nutritional supplements may be a beneficial addition to the average daily diet, but they are no substitute for fresh fruits and vegetables.
Eat Sufficient Dietary Fiber
US Diet Guidelines advise 25g of fiber per day for women and 30g for men. Dietary fiber is beneficial for metabolism of glucose and helps to increase stool weight, which enables waste to pass easily from the body. Cancer of the large bowel is the second most prevalent cancer in the UK, affecting one in eight people. By increasing stool weight by 25 per cent, the incidence of this disease could be reduced by up to 15 per cent in Britain. See Dietary Fiber Advice
Reduce Fat Intake
A high-fat diet is associated with an increased danger of colorectal cancer. However, not all fat is bad. Monounsaturated fats (in olive oil) and polyunsaturated fats (omega-3 essential fatty acids in oily fish and flaxseed oil) can be beneficial.
Drink Moderate Amounts of Alcohol
Excessive consumption of alcohol has been linked with an increased risk of cancer of the mouth, liver and throat. Limit your intake to no more than two to three units a day and try to have two or three alcohol free days each week.
So-Called Cancer Prevention Diets
Some diet plans claim to prevent or even cure cancer. Often these diets recommend excluding whole groups of foods and are not supported by scientific evidence. Before considering following any diet which claims to prevent or cure disease consult your physician.
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Cardiovascular Disease
Cardiovascular disease (CVD) kills one in three people in the UK. While there's no single cause and some contributing factors can't be altered, others are a consequence of our lifestyle, which we can change.
CVD Risk Factors
Irreversible Risk factors
- Getting older
- Genes and family history of heart disease/stroke
Reversible Risk Factors
- Cigarettes
- High levels of serum cholesterol (eg. LDL), triglycerides
- Being overweight- Waist circumference (above 32 inches for women, 37 inches men)
- High blood pressure
- Lack of exercise
- Diabetes
- Prone to blood clotting
Beneficial Dietary Changes to Your Eating Habits
Making small modifications to your daily diet is one of the simplest ways to reduce your risk of heart disease. You can do this by:
- Reducing saturated and trans-fats in your diet
- Eating more fruit and veggies, wholegrain foods and soluble fiber
- Drinking alcohol in moderation
1. Reduce Fat Intake
Reducing the percentage of fat in your diet, especially saturated fat, can help to reduce blood cholesterol levels. There is a strong link between high blood cholesterol levels and the risk of heart disease. Normal blood cholesterol levels are below 5.2mmol/l (as measured by your physician). You should aim to eat no more than 30-35 percent of your total calories from fat; less than 10 per cent of all calories should be from saturated fat. See Cholesterol Lowering Diet
Trans-Fats
Trans-fatty acids are a particular kind of fat produced when plant-based oils are hydrogenated to produce solid spreads, such as margarines. They are often found in confectionery and processed food like pastry, biscuits and cakes. They have been found to have the same effect on cholesterol levels as saturated fat and should be avoided as much as possible. Check labels for hydrogenated or trans-fats.
Healthy Fats
When reducing total fat intake, it's important not to cut fat completely from your diet. Essential fatty acids such as omega-3s, which are found in flaxseed oil and oily fish (eg. mackerel, sardines, salmon), have been shown to further reduce the risk of cardiovascular disease. See also Guide to Fat in Diet
Modifying Your Intake of Fat
- Use butter and other spreads sparingly.
- Choose lean cuts of meat.
- Grill, bake or steam foods rather than frying them.
- Swap saturated fats such as butter, lard and cream for poly- or monounsaturated fats such as sunflower, canola or olive oil varieties.
- Limit your intake of trans-fats from processed foods.
- Eat two to three portions of oily fish each week. Certain plant-derived compounds, called stanol or sterolesters and isoflavones, have been shown to reduce cholesterol levels. Certain products like spreads (benecol, Flora Pro-Activ), yoghurts, drinks and soya 'dairy alternatives' are now available containing these products. Clinical trials show that when used on a regular basis they can significantly reduce high cholesterol levels.
2. Eat More Fruit and vegetables
Full of essential nutrients including vitamins C and E and carotenoids (which are all antioxidants) plus numerous phytochemicals, fruits and vegetables have been shown to protect the heart by limiting the damaging effects of cholesterol on body tissues. Aim for at least five servings of fruit and vegetables a day.
What is a Serving of Fruit?
- 1 medium size piece of fresh fruit e.g. half a large grapefruit, a slice of melon
- 2-3 small pieces of fruit e.g. plums, apricots1 handful of grapes
- 1 medium banana
- 7 strawberries
- 3 heaped tbsp fruit (stewed or tinned in juice)
- 1 small glass fruit juice (150ml)
- 1 heaped tbsp dried fruit e.g. raisins, or 3 dried apricots
What is a Serving of Vegetables?
- 3 heaped tbsp cooked vegetables
- 1 tomato, 7 cherry tomatoes
3. Eat More Wholegrains
Clinical diet studies of large groups of people in the US have shown that diets rich in wholegrain foods can reduce the risk of cardiovascular disease by up to 30 per cent. You can include wholegrain foods in every meal by choosing wholegrain breakfast cereals, wholemeal bread and wholegrain varieties of pasta and rice.
4. Include Soluble Fiber in Your Daily Diet
Soluble dietary fiber, found in apples, oats, beans and pulses, can help to lower cholesterol, although the effect is modest. These should be included as part of an overall healthy balanced diet at least 2-3 times each week.
5. Drink Alcohol in Moderation
Drinking moderate amounts of alcohol - between one and two units a day - reduces the danger of cardiovascular disease. This is because alcohol reduces the danger of blood-clotting in the arteries. That said, excessive alcohol intake is associated with increased risk. Binge drinking is especially harmful.
6. Introduce Soy to Your Daily Diet
A diet that includes at least 25g of soy per day has been associated with reductions in some forms of cancer and cardiovascular disease. Soy protein is also an excellent substitute for meat and is available in a convenient and tasty form in many ready-made meals. Another good source of soy protein is soy milk and yogurt.
For more information about a healthy balanced diet:
Protein in Daily Diet
Sodium in Daily Diet
Sensible Eating Habits
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Diabetes and Weight Control
Diabetes is associated with a variety of conditions, including obesity (hence the term diabesity"), insulin insensitivity and insulin resistance (metabolic syndrome X). Around 1.4 million people in the UK have diabetes and an estimated 1 million people have the disease without knowing about it. Whether you have type 1 or 2, it will have a marked effect on your diet.
Type 1 Diabetes (insulin-dependent diabetes)
This condition is triggered by pancreatic insulin production failure. When the body fails to produce insulin, the hormone required for controlling blood sugar levels, patients require insulin injections to correct this. There is no known dietary cause of type 1 diabetes. It is believed to be entirely genetic.
However, for patients with type 1 diabetes, diet is an important part of their clinical care. All type 1 diabetic patients should have access to a qualified dietician.
Type 2 Diabetes (adult-onset, diabetes mellitus)
Type 2 diabetes often develops later in life although cases in obese children and young adults are becoming more common - associated possibly with obesity and lack of exercise. In this case, too much insulin is produced by the body but it still has little or no effect on blood glucose. This type can often be treated with diet alone, although in the later stages of the disease insulin production may decline and some people will need tablets or insulin injections.
The risk of type 2 diabetes rises as body fat increases. If you are an obese male, your risk of developing diabetes is 40 times higher than if you are a healthy weight. This risk more than doubles in obese women.
How to Reduce Risk of Type 2 Diabetes
You can reduce your risk of developing type 2 diabetes by achieving and maintaining a healthy weight. It's worth noting that despite diabetes being a condition of sugar regulation, specific restriction of sugars isn't necessary, except as part of ensuring a balanced diet overall.
See also: About the Glycemic Index and GI Diet
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Osteoporosis, Diet and Lifestyle
This condition, known as brittle bone disease, affects one in 12 men and one in three women in the UK. Not only is it painful, it can also lead to fractures, severe disability and even premature death. But there are preventative measures you can take.
How Osteoporosis Develops
Weak bones develop due to the loss of bone mineral, which maintains bone mass and strength. This loss occurs over many years. The risk of osteoporosis depends on the amount of calcium stored in the bones in earlier life and the rate of loss during middle and old age.
How to Maintain Strong Bones
There are a number of ways to help our bodies build strong and healthy bones, during childhood and adolescence. A diet rich in calcium and an active lifestyle are especially important. After the age of 30 it's difficult to increase bone mass, but regular weight-bearing exercise can help to maintain your bone strength and reduce the rate of loss of bone mineral. Protecting your bones can begin at any age. Here are a number of ways you can reduce the risk of osteoporosis.
Reducing Risk of Weak Bones By Improving Diet and Lifestyle
(1) Include at least 800mg of calcium in your diet each day.
This is roughly equivalent to a pint of milk, 100g almonds, 50g of steamed tofu or a large bar of candy.
(2) Optimum calcium absorption requires vitamin C, vitamin D, phosphorus and other nutrients. This is why eating a balanced nutritious diet is so beneficial.
(3) Add green leafy vegetables such as broccoli, kale or spring greens, which are also rich in calcium, to your meals.
(4) Take regular weight-bearing exercise such as walking or running, or high-impact activities such as aerobics.
(5) Avoid excessive intakes of salt, alcohol and caffeine - all of these are thought to speed up the loss of bone mineral density.
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Vegetarianism and Vegetarian Diets
Eating a balanced vegetarian diet is considered every bit as nutritious as eating a meat-eaters diet. It's estimated there are up to 7 million people in the UK who consider themselves to be vegetarian.
Types of Vegetarianism
Lacto-ovo-vegetarians eat dairy products and eggs and are the most common type of vegetarians.
Lacto-vegetarians eat dairy products but not eggs.
Vegans don't eat dairy products, eggs or any other animal products.
Fruitarians are similar to vegans, but usually avoid processed or cooked foods too. Their diet consists mainly of raw fruit, grains and nuts.
Macrobiotic diets are often followed for spiritual and philosophical reasons. The diet progresses through ten levels of restriction, not all of which are vegetarian. As you progress through the levels, animal products are gradually eliminated. The highest levels also eliminate fruit and vegetables, eventually reaching the level of a brown-rice-only diet.
Guide to Vegetarian Nutrition
For optimum nutrition, vegetarians should try to follow the same healthy eating principles as meat eaters, choosing foods from each of the major food groups: high-protein sources, cereals and grains, dairy products (or soya substitutes), vegetables and fruits. Obviously, the more restricted the diet, the more difficult it becomes to ensure all the body's nutritional needs are met.
Extra care needs to be taken if young children are following a vegetarian diet to ensure they have enough energy and essential nutrients to grow and develop normally. If you're planning to bring up your baby as a vegetarian or vegan, you should discuss this with your doctor or health visitor as some vitamin supplements may be necessary.
Dietary Tips for Vegetarians
Deciding to become a vegetarian isn't just about not eating meat; it requires a careful consideration of your whole diet to ensure that nutrients usually provided by meat or dairy products are obtained from other foods. However, with careful thought vegetarian diets can be a very healthy option.
Protein For Vegetarians
Meat is an excellent source of high-quality protein. Vegetarians must substitute meat with other protein-rich foods, such as pulses, cereals, dairy products and nuts. Pulses are also rich in soluble fiber, which has been shown to be protective against cardiovascular disease (CVD). Soy protein is also an excellent substitute for meat and is available in a convenient and tasty form in many ready-made meals. A diet that includes at least 25g of soy foods per day has been associated with reductions in some forms of cancer and cardiovascular disease. Quorn and tofu are other high-protein foods suitable for vegetarians.
Iron For Vegetarians
Non-meat eaters have to be careful about their iron levels, since the type of iron found in red meat is particularly well absorbed by the body. Other sources include fortified breakfast cereals, bread, pulses, green leafy vegetables and dried fruit.
Calcium For Vegetarians
Vegans need to check their intake of calcium. Soy milk is a good substitute for cow's milk and is widely available in supermarkets. White bread contains added calcium and some manufacturers now produce other foods that have been fortified with this mineral (check the food label for details).
Zinc For Vegetarians
Meat and dairy products are rich sources of zinc, but serious nutritional deficiencies among most vegetarian groups are rare in Britain. It seems probable that the body is able to adjust to lower intakes of zinc.
Vitamin B12 For Vegetarians
Vegetarians who exclude all animal products from their diets may develop a deficiency of vitamin B12 and should take a dietary supplement, as this vitamin doesn't occur naturally in plant-based foods. The best source is B12-fortified foods.
Although genetics play a crucial role in the development of cancer, it is estimated that 30 per cent of all cancers may be the result of our diet. Here are some dietary suggestions to help minimize your risk. See also Diet and Cancer
Maintain a Healthy Weight
Obesity or severe overweight is linked with a significant rise in colorectal cancer, and some hormone-dependent cancers, such as breast and endometrial cancers.
Eat Plenty of Fruit and Vegetables
Eating five portions of fruit and vegetables a day can reduce the risk of many different types of cancer. The precise medical reason for this is unknown, but it may be related to their fiber content, vitamins and minerals, other plant chemicals (phytochemicals) such as bioflavonoids, or the combination of all these nutrients. Vitamin and mineral nutritional supplements may be a beneficial addition to the average daily diet, but they are no substitute for fresh fruits and vegetables.
Eat Sufficient Dietary Fiber
US Diet Guidelines advise 25g of fiber per day for women and 30g for men. Dietary fiber is beneficial for metabolism of glucose and helps to increase stool weight, which enables waste to pass easily from the body. Cancer of the large bowel is the second most prevalent cancer in the UK, affecting one in eight people. By increasing stool weight by 25 per cent, the incidence of this disease could be reduced by up to 15 per cent in Britain. See Dietary Fiber Advice
Reduce Fat Intake
A high-fat diet is associated with an increased danger of colorectal cancer. However, not all fat is bad. Monounsaturated fats (in olive oil) and polyunsaturated fats (omega-3 essential fatty acids in oily fish and flaxseed oil) can be beneficial.
Drink Moderate Amounts of Alcohol
Excessive consumption of alcohol has been linked with an increased risk of cancer of the mouth, liver and throat. Limit your intake to no more than two to three units a day and try to have two or three alcohol free days each week.
So-Called Cancer Prevention Diets
Some diet plans claim to prevent or even cure cancer. Often these diets recommend excluding whole groups of foods and are not supported by scientific evidence. Before considering following any diet which claims to prevent or cure disease consult your physician.
---------------------------------------------------
Cardiovascular Disease
Cardiovascular disease (CVD) kills one in three people in the UK. While there's no single cause and some contributing factors can't be altered, others are a consequence of our lifestyle, which we can change.
CVD Risk Factors
Irreversible Risk factors
- Getting older
- Genes and family history of heart disease/stroke
Reversible Risk Factors
- Cigarettes
- High levels of serum cholesterol (eg. LDL), triglycerides
- Being overweight- Waist circumference (above 32 inches for women, 37 inches men)
- High blood pressure
- Lack of exercise
- Diabetes
- Prone to blood clotting
Beneficial Dietary Changes to Your Eating Habits
Making small modifications to your daily diet is one of the simplest ways to reduce your risk of heart disease. You can do this by:
- Reducing saturated and trans-fats in your diet
- Eating more fruit and veggies, wholegrain foods and soluble fiber
- Drinking alcohol in moderation
1. Reduce Fat Intake
Reducing the percentage of fat in your diet, especially saturated fat, can help to reduce blood cholesterol levels. There is a strong link between high blood cholesterol levels and the risk of heart disease. Normal blood cholesterol levels are below 5.2mmol/l (as measured by your physician). You should aim to eat no more than 30-35 percent of your total calories from fat; less than 10 per cent of all calories should be from saturated fat. See Cholesterol Lowering Diet
Trans-Fats
Trans-fatty acids are a particular kind of fat produced when plant-based oils are hydrogenated to produce solid spreads, such as margarines. They are often found in confectionery and processed food like pastry, biscuits and cakes. They have been found to have the same effect on cholesterol levels as saturated fat and should be avoided as much as possible. Check labels for hydrogenated or trans-fats.
Healthy Fats
When reducing total fat intake, it's important not to cut fat completely from your diet. Essential fatty acids such as omega-3s, which are found in flaxseed oil and oily fish (eg. mackerel, sardines, salmon), have been shown to further reduce the risk of cardiovascular disease. See also Guide to Fat in Diet
Modifying Your Intake of Fat
- Use butter and other spreads sparingly.
- Choose lean cuts of meat.
- Grill, bake or steam foods rather than frying them.
- Swap saturated fats such as butter, lard and cream for poly- or monounsaturated fats such as sunflower, canola or olive oil varieties.
- Limit your intake of trans-fats from processed foods.
- Eat two to three portions of oily fish each week. Certain plant-derived compounds, called stanol or sterolesters and isoflavones, have been shown to reduce cholesterol levels. Certain products like spreads (benecol, Flora Pro-Activ), yoghurts, drinks and soya 'dairy alternatives' are now available containing these products. Clinical trials show that when used on a regular basis they can significantly reduce high cholesterol levels.
2. Eat More Fruit and vegetables
Full of essential nutrients including vitamins C and E and carotenoids (which are all antioxidants) plus numerous phytochemicals, fruits and vegetables have been shown to protect the heart by limiting the damaging effects of cholesterol on body tissues. Aim for at least five servings of fruit and vegetables a day.
What is a Serving of Fruit?
- 1 medium size piece of fresh fruit e.g. half a large grapefruit, a slice of melon
- 2-3 small pieces of fruit e.g. plums, apricots1 handful of grapes
- 1 medium banana
- 7 strawberries
- 3 heaped tbsp fruit (stewed or tinned in juice)
- 1 small glass fruit juice (150ml)
- 1 heaped tbsp dried fruit e.g. raisins, or 3 dried apricots
What is a Serving of Vegetables?
- 3 heaped tbsp cooked vegetables
- 1 tomato, 7 cherry tomatoes
3. Eat More Wholegrains
Clinical diet studies of large groups of people in the US have shown that diets rich in wholegrain foods can reduce the risk of cardiovascular disease by up to 30 per cent. You can include wholegrain foods in every meal by choosing wholegrain breakfast cereals, wholemeal bread and wholegrain varieties of pasta and rice.
4. Include Soluble Fiber in Your Daily Diet
Soluble dietary fiber, found in apples, oats, beans and pulses, can help to lower cholesterol, although the effect is modest. These should be included as part of an overall healthy balanced diet at least 2-3 times each week.
5. Drink Alcohol in Moderation
Drinking moderate amounts of alcohol - between one and two units a day - reduces the danger of cardiovascular disease. This is because alcohol reduces the danger of blood-clotting in the arteries. That said, excessive alcohol intake is associated with increased risk. Binge drinking is especially harmful.
6. Introduce Soy to Your Daily Diet
A diet that includes at least 25g of soy per day has been associated with reductions in some forms of cancer and cardiovascular disease. Soy protein is also an excellent substitute for meat and is available in a convenient and tasty form in many ready-made meals. Another good source of soy protein is soy milk and yogurt.
For more information about a healthy balanced diet:
Protein in Daily Diet
Sodium in Daily Diet
Sensible Eating Habits
---------------------------------------------------
Diabetes and Weight Control
Diabetes is associated with a variety of conditions, including obesity (hence the term diabesity"), insulin insensitivity and insulin resistance (metabolic syndrome X). Around 1.4 million people in the UK have diabetes and an estimated 1 million people have the disease without knowing about it. Whether you have type 1 or 2, it will have a marked effect on your diet.
Type 1 Diabetes (insulin-dependent diabetes)
This condition is triggered by pancreatic insulin production failure. When the body fails to produce insulin, the hormone required for controlling blood sugar levels, patients require insulin injections to correct this. There is no known dietary cause of type 1 diabetes. It is believed to be entirely genetic.
However, for patients with type 1 diabetes, diet is an important part of their clinical care. All type 1 diabetic patients should have access to a qualified dietician.
Type 2 Diabetes (adult-onset, diabetes mellitus)
Type 2 diabetes often develops later in life although cases in obese children and young adults are becoming more common - associated possibly with obesity and lack of exercise. In this case, too much insulin is produced by the body but it still has little or no effect on blood glucose. This type can often be treated with diet alone, although in the later stages of the disease insulin production may decline and some people will need tablets or insulin injections.
The risk of type 2 diabetes rises as body fat increases. If you are an obese male, your risk of developing diabetes is 40 times higher than if you are a healthy weight. This risk more than doubles in obese women.
How to Reduce Risk of Type 2 Diabetes
You can reduce your risk of developing type 2 diabetes by achieving and maintaining a healthy weight. It's worth noting that despite diabetes being a condition of sugar regulation, specific restriction of sugars isn't necessary, except as part of ensuring a balanced diet overall.
See also: About the Glycemic Index and GI Diet
---------------------------------------------------
Osteoporosis, Diet and Lifestyle
This condition, known as brittle bone disease, affects one in 12 men and one in three women in the UK. Not only is it painful, it can also lead to fractures, severe disability and even premature death. But there are preventative measures you can take.
How Osteoporosis Develops
Weak bones develop due to the loss of bone mineral, which maintains bone mass and strength. This loss occurs over many years. The risk of osteoporosis depends on the amount of calcium stored in the bones in earlier life and the rate of loss during middle and old age.
How to Maintain Strong Bones
There are a number of ways to help our bodies build strong and healthy bones, during childhood and adolescence. A diet rich in calcium and an active lifestyle are especially important. After the age of 30 it's difficult to increase bone mass, but regular weight-bearing exercise can help to maintain your bone strength and reduce the rate of loss of bone mineral. Protecting your bones can begin at any age. Here are a number of ways you can reduce the risk of osteoporosis.
Reducing Risk of Weak Bones By Improving Diet and Lifestyle
(1) Include at least 800mg of calcium in your diet each day.
This is roughly equivalent to a pint of milk, 100g almonds, 50g of steamed tofu or a large bar of candy.
(2) Optimum calcium absorption requires vitamin C, vitamin D, phosphorus and other nutrients. This is why eating a balanced nutritious diet is so beneficial.
(3) Add green leafy vegetables such as broccoli, kale or spring greens, which are also rich in calcium, to your meals.
(4) Take regular weight-bearing exercise such as walking or running, or high-impact activities such as aerobics.
(5) Avoid excessive intakes of salt, alcohol and caffeine - all of these are thought to speed up the loss of bone mineral density.
---------------------------------------------------
Vegetarianism and Vegetarian Diets
Eating a balanced vegetarian diet is considered every bit as nutritious as eating a meat-eaters diet. It's estimated there are up to 7 million people in the UK who consider themselves to be vegetarian.
Types of Vegetarianism
Lacto-ovo-vegetarians eat dairy products and eggs and are the most common type of vegetarians.
Lacto-vegetarians eat dairy products but not eggs.
Vegans don't eat dairy products, eggs or any other animal products.
Fruitarians are similar to vegans, but usually avoid processed or cooked foods too. Their diet consists mainly of raw fruit, grains and nuts.
Macrobiotic diets are often followed for spiritual and philosophical reasons. The diet progresses through ten levels of restriction, not all of which are vegetarian. As you progress through the levels, animal products are gradually eliminated. The highest levels also eliminate fruit and vegetables, eventually reaching the level of a brown-rice-only diet.
Guide to Vegetarian Nutrition
For optimum nutrition, vegetarians should try to follow the same healthy eating principles as meat eaters, choosing foods from each of the major food groups: high-protein sources, cereals and grains, dairy products (or soya substitutes), vegetables and fruits. Obviously, the more restricted the diet, the more difficult it becomes to ensure all the body's nutritional needs are met.
Extra care needs to be taken if young children are following a vegetarian diet to ensure they have enough energy and essential nutrients to grow and develop normally. If you're planning to bring up your baby as a vegetarian or vegan, you should discuss this with your doctor or health visitor as some vitamin supplements may be necessary.
Dietary Tips for Vegetarians
Deciding to become a vegetarian isn't just about not eating meat; it requires a careful consideration of your whole diet to ensure that nutrients usually provided by meat or dairy products are obtained from other foods. However, with careful thought vegetarian diets can be a very healthy option.
Protein For Vegetarians
Meat is an excellent source of high-quality protein. Vegetarians must substitute meat with other protein-rich foods, such as pulses, cereals, dairy products and nuts. Pulses are also rich in soluble fiber, which has been shown to be protective against cardiovascular disease (CVD). Soy protein is also an excellent substitute for meat and is available in a convenient and tasty form in many ready-made meals. A diet that includes at least 25g of soy foods per day has been associated with reductions in some forms of cancer and cardiovascular disease. Quorn and tofu are other high-protein foods suitable for vegetarians.
Iron For Vegetarians
Non-meat eaters have to be careful about their iron levels, since the type of iron found in red meat is particularly well absorbed by the body. Other sources include fortified breakfast cereals, bread, pulses, green leafy vegetables and dried fruit.
Calcium For Vegetarians
Vegans need to check their intake of calcium. Soy milk is a good substitute for cow's milk and is widely available in supermarkets. White bread contains added calcium and some manufacturers now produce other foods that have been fortified with this mineral (check the food label for details).
Zinc For Vegetarians
Meat and dairy products are rich sources of zinc, but serious nutritional deficiencies among most vegetarian groups are rare in Britain. It seems probable that the body is able to adjust to lower intakes of zinc.
Vitamin B12 For Vegetarians
Vegetarians who exclude all animal products from their diets may develop a deficiency of vitamin B12 and should take a dietary supplement, as this vitamin doesn't occur naturally in plant-based foods. The best source is B12-fortified foods.
posted by Britney at 3:22 AM
