
                           VegSocUK Information Sheet
                             THE VEGETARIAN SOCIETY

                                BASIC NUTRITION

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   Many people worry that when they stop eating meat and fish, they might be in
   danger of some nutritional deficiency. This is not the case as all the
   nutrients you need can easily be obtained from a vegetarian diet. In fact
   research shows that in many ways a vegetarian diet is healthier than that of
   a typical meat-eater.

   Nutrients are usually divided into five classes: carbohydrates, proteins,
   fats (including oil), vitamins and minerals. We also need fibre and water.
   All are equally important to our well-being, although they are needed in
   varying quantities, from about 250 g of carbohydrate a day to less than two
   micrograms of vitamin B12.  Carbohydrate, fat and protein are usually called
   macro-nutrients and the vitamins and minerals are usually called
   micro-nutrients.

     Most foods contain a mixture of nutrients (there are a few exceptions, like
   pure salt or sugar) but it is convenient to classify them by the main
   nutrient they provide. Still, it is worth remembering that everything you eat
   gives you a whole range of essential nutrients.

   Meat supplies protein, fat, some B vitamins and minerals (mostly iron, zinc,
   potassium and phosphorous). Fish, in addition to the above, supplies vitamins
   A, D, and E, and the mineral iodine. All these nutrients can be easily
   obtained by vegetarians from other sources, as this information sheet shows.


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  PROTEIN


   Women need about 45g of protein a day (more if pregnant, lactating or very
   active), men need about 55g (more if very active). Evidence suggests that
   excess protein contributes to degenerative diseases. Vegetarians obtain
   protein from:

      Nuts: hazels, brazils, almonds, cashews, walnuts, pine kernels etc.

      Seeds: sesame, pumpkin, sunflower, linseeds.

      Pulses: peas, beans, lentils, peanuts.

      Grains/cereals: wheat (in bread, flour, pasta etc), barley, rye, oats,
      millet, maize (sweetcorn), rice.

      Soya products: tofu, tempeh, textured vegetable protein, veggieburgers,
      soya milk.

      Dairy products: milk, cheese, yoghurt (butter and cream are very poor
      sources of protein)

      Free range eggs


   You have may have heard that it is necessary to balance the complementary
   amino acids in a vegetarian diet. This is not as alarming as it sounds. Amino
   acids are the units from which proteins are made. There are 20 different ones
   in all. We can make many of them in our bodies by converting other amino
   acids, but eight cannot be made, they have to be provided in the diet and so
   they are called essential amino acids.

   Single plant foods do not contain all the essential amino acids we need in
   the right proportions, but when we mix plant foods together, any deficiency
   in one is cancelled out by any excess in the other. We mix protein foods all
   the time, whether we are meat-eaters or vegetarians. It is a normal part of
   the human way of eating. A few examples are beans on toast, muesli, or rice
   and peas.  Adding dairy products or eggs also adds the missing amino acids,
   eg macaroni cheese, quiche, porridge.

   It is now know that the body has a pool of amino acids so that if one meal is
   deficient, it can be made up from the body's own stores. Because of this, we
   don't have to worry about complementing amino acids all the time, as long as
   our diet is generally varied and well-balanced. Even those foods not
   considered high in protein are adding some amino acids to this pool.


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  CARBOHYDRATE


   Carbohydrate is our main and most important source of energy, and most of it
   is provided by plant foods. There are three main types: simple sugars,
   complex carbohydrates or starches and dietary fibre.

   The sugars or simple carbohydrates can be found in fruit, milk and ordinary
   table sugar. Refined sources of sugar are best avoided as they provide energy
   without any associated fibre, vitamins or minerals and they are also the main
   cause of dental decay.

   Complex carbohydrate are found in cereals/grains (bread, rice, pasta, oats,
   barley, millet, buckwheat, rye) and some root vegetables, such as potatoes
   and parsnips. A healthy diet should contain plenty of these starchy foods as
   a high intake of complex carbohydrate is now known to benefit health. The
   unrefined carbohydrates, like wholemeal bread and brown rice are best of all
   because they contain essential dietary fibre and B vitamins.

   The World Health Organisation recommends that 50-70% of energy should come
   from complex carbohydrates. The exact amount of carbohydrate that you need
   depends upon your appetite and also your level of activity. Contrary to
   previous belief a slimming diet should not be low in carbohydrates. In fact
   starchy foods are very filling relative to the number of calories that they
   contain.


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  DIETARY FIBRE

   Dietary fibre or non starch polysaccharide (NSP), as it is now termed, refers
   to the indigestible part of a carbohydrate food. Fibre can be found in
   unrefined or wholegrain cereals, fruit (fresh and dried) and vegetables. A
   good intake of dietary fibre can prevent many digestive problems and protect
   against diseases like colon cancer and diverticular disease.


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  FATS & OILS


   Too much fat is bad for us, but a little is necessary to keep our tissues in
   good repair, for the manufacture of hormones and to act as a carrier for some
   vitamins. Like proteins, fats are made of smaller units, called fatty acids.
   Two are of these fatty acids, linoleic and linolenic acids, are termed
   essential as they must be provided in the diet. This is no problem as they
   are widely found in plant foods.

   Fats can be either saturated or unsaturated (mono-unsaturated or
   poly-unsaturated). A high intake of saturated fat can lead to a raised blood
   cholesterol level and this has been linked to heart disease. Vegetable fats
   tend to be more unsaturated and this is one of the benefits of a vegetarian
   diet. Mono-unsaturated fats, such as olive oil or peanut oil, are best used
   for frying as the poly-unsaturated fats, like sunflower or safflower oil are
   unstable at high temperatures. Animal fats (including butter and cheese) tend
   to be more saturated than vegetable fats, with the exception of palm oil and
   coconut oil.


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  VITAMINS


   Vitamin is the name for several unrelated nutrients that the body cannot
   synthesise either at all, or in sufficient quantities. The one thing they
   have in common is that only small quantities are needed in the diet. The main
   vegetarian sources are listed below;


   Vitamin A (or  carotene)
   Red, orange or yellow vegetables like carrots and tomatoes, leafy green
   vegetables and fruits like apricots and peaches. It is added to most
   margarines.


   B vitamins
   This group of vitamins includes B1 (thiamin), B2 (riboflavin), B3 (niacin),
   B6 (pyridoxine), B12 (cyanocobalmin), folate, pantothenic acid and biotin.

   All the B vitamins except B12 occur in yeasts and whole cereals (especially
   wheat germ), nuts, pulses, seeds and green vegetables.

   Vitamin B12 is the only one that may cause some difficulty as it is not
   present in plant foods.  Only very tiny amounts of B12 are needed and
   vegetarians usually get this from dairy produce and free range eggs. It is
   sensible for vegans and vegetarians who consume few animal foods to
   incorporate some B12 fortified foods in their diet. Vitamin B12 is added to
   yeast extracts, soya milks, veggieburgers and some breakfast cereals.


   Vitamin C
   Fresh fruit, salad vegetables, all leafy green vegetables and potatoes.


   Vitamin D
   This is vitamin is not found in plant foods but humans can make their own
   when skin is exposed to sunlight. It is also added to most margarines and is
   present in milk, cheese and butter. These sources are usually adequate for
   healthy adults. The very young, the very old and anyone confined indoors
   would be wise to take a vitamin D supplement especially if they consume very
   few dairy products.

   Vitamin E
   Vegetable oil, wholegrain cereals, eggs.


   Vitamin K
   Fresh vegetables, cereals and bacterial synthesis in the intestine.


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  MINERALS


   Minerals perform a variety of jobs in the body. Details of the some of the
   most important minerals are listed below;


   Calcium

   Important for healthy bones and teeth.  Found in dairy produce, leafy green
   vegetables, bread, tap water in hard water areas, nuts and seeds (especially
   sesame seeds), dried fruits, cheese. Vitamin D helps calcium to be absorbed.


   Iron
   Needed for red blood cells. Found in leafy green vegetables, wholemeal bread,
   molasses, eggs, dried fruits (especially apricots and figs), lentils and
   pulses. Vegetable sources of iron are not as easily absorbed as animal
   sources, but a good intake of vitamin C will enhance absorption.


   Zinc
   Plays a major role in many enzyme reactions and the immune system. Found in
   green vegetables, cheese, sesame and pumpkin seeds, lentils and wholegrain
   cereals.


   Iodine

   Present in vegetables, but the quantity depends on how rich the soil is in
   iodine. Dairy products also have plenty of iodine. Sea vegetables are a good
   source of iodine for vegans.


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  FURTHER INFORMATION


    INFOSHEETS


        Calcium

        Fats and Cholesterol

        Health

        Iron

        Protein

        Vitamin B12

        Zinc


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//
This article is copyright to the Vegetarian Society (UK), but may be freely
copied for non-commercial use provided it is kept intact, not altered
and these lines are included.

For futher information contact: The Vegetarian Society, Parkdale, Dunham Road,
Altrincham, Cheshire WA14 4QG, England. Tel: (England) 061 928 0793
email: vegsoc@vegsoc.demon.co.uk
//



[The text of this file was obtained from the Vegetarian Society (UK) in
March 1995.]

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