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Vegetarian Nutritional Concerns

If there was any concern, vegetarians and those considering that lifestyle can breathe a sigh of relief. Plant based diets are healthy and complete. Plus they have the distinct advantage of obtaining their nutrients from high fiber sources which are also low in saturated fat and cholesterol. But if there is any lingering doubt, let's look at specific concerns often expressed regarding the vegetarian diet.

1. Protein: Science has modified the method through which the body obtains proteins from food. Not that long ago, complete proteins were thought to have to come within a single meal. That no longer seems true. The American Dietetic Association agrees that it is possible to obtain all of the amino acids that you need over the course of the day. Most vegetarians receive their proteins from a selection of legumes, vegetables and whole grains.

2. Iron: Believe it or not, but only about one-fifth of dietary iron comes from meat. As for plants, the best sources for iron are dark green vegetables, soy products, dried fruits and nut and whole grains. Vitamin C helps in the absorption of iron, while caffeine decreases absorption.

3. Calcium: Of course, some of the riches sources of calcium are dairy products. Vegans must plan their diet well and include dark green vegetables, beans, tahini, almonds, figs and fortified soy milk and tofu. Those carnivores out there actually require more calcium in their diets, because it is needed for the consumption of animal protein. Vegetarians may actually have lower calcium needs.

4. Vitamin D: This is produced when the body is exposed to sunlight. Vitamin D is stored by the body in the summer for use in the winter. On average about 10 to 15 minutes of sun a day will suffice. Sunblock containing spf 8 or higher will inhibit the production of Vitamin D. Dairy products and fortified rice and soy milks contain Vitamin D. If you are not getting enough sunlight, or eating the fortified foods, you might want to consider taking a supplement.

5. Vitamin B12: This is not a concern for lacto-ovo vegetarians. Vegans will need to see if the food that they consume has been fortified with Vitamin B12. If not, they need to consider a supplement. The symptoms of Vitamin B12 deficiency may take 5 or more years to develop in adults.

6. Iodine: Regular iodized table salt is a great source. But if you use only sea salt, be sure that your diet does have a reliable source. The best sources for iodine are seaweed and vegetables grown near the ocean. Iodine is necessary for the normal metabolism of of cells.

7. Omega-3 Fatty Acids: Your best source for Omega-3 Fatty Acids is in the oil of flax seeds, walnuts, canola oil and soy beans. These fatty acids prevent blood clotting and are good for the heart. But low levels of Omega-3 Fatty Acids has also been associated with depression.

For some great vegetarian recipes for kids, click here.

It's Valentine's Day - Be Good to Your Heart

Heart healthy tips from Eating Well: Secrets of Low-Fat Cooking

Technique #1: Use tea to reduce oil in a basic vinaigrette.
Instead of the three-to-one oil-to-vinegar ratio, use equal amounts of oil, vinegar and strong brewed tea to make a vinaigrette that is not too bland or acidic.

Technique #2: Substitute buttermilk and cottage cheese for sour cream.
If you find no-fat sour cream lacking the good old dairy flavor, try pureeing two parts low-fat cottage cheese and one part buttermilk. And what is Buttermilk? Today's buttermilk is no longer a by-product of butter making, it is a low-fat milk that has bacteria added to it, which thickens it and imparts a mild acidity.

Technique #3: Skim the fat from canned broth and add herbs and spices.
After skimming the fat from the top, build your own homemade broth by adding garlic, herbs, and spices that will boost the flavor.

Technique #4: Replace meat with mushrooms in sandwiches.
Mushrooms have what the Japanese call *umami* or a savory taste. Portobello and cremini mushrooms taste great grilled and are a low-fat substitute for a burger or meat in a sandwich.

Technique #5: Roast vegetables to enhance their natural sweetness.
Roasting vegetables seals in their juices along with their nutrients and caramelizes their sugars making the vegetables so much tastier and satisfying. Boiling vegetables loses the flavor and the nutrients.

Cold Prevention that Works

1. Did you know that only a small percentage of sneezes and coughs contains the virus that causes colds? You are much more likely to spread or pick up a cold virus by way of your hands. One of the best cold protection tactics around? Washing your hands regularly.

2. Surprisingly, exercising very hard temporarily lowers your immunological guard. But regular, moderate exercise can boost the immune system and may help in preventing colds.

3. All sorts of hopes are pinned on Vitamin D right now. Research has shown that it may even have anti-cancer effects. It may also help defend against colds by boosting the immune system. Keep this in mind, the safe daily upper limit for vitamin D is 2000 International Units.

And once you get a cold...

1. Aspirin or acetaminophen can ease the pain of a sore throat. Nonsteroidal anti-inflammatory drugs like naproxen (Aleve) can help with a cough.

2. Instead of a decongestant, try inhaling steam from a tea kettle, or in a hot shower. Drinking plenty of water can help unplug nasal passages by keeping the mucus moist and flowing.

3. If you are running a fever, drink plenty of fluids, this guards against dehydration.

4. Don't blow your nose too hard or too much! This can actually push the nasal fluids that are laden with bacteria into the sinus cavities causing a secondary infection. And sinus infections need to be treated with antibiotics.

from the Atlanta Journal/Constitution