{"id":742,"date":"2012-05-07T08:33:11","date_gmt":"2012-05-07T12:33:11","guid":{"rendered":"https:\/\/www.bu.edu\/scnc\/?p=742"},"modified":"2015-03-11T12:41:01","modified_gmt":"2015-03-11T16:41:01","slug":"eating-a-healthy-vegetarian-diet","status":"publish","type":"post","link":"https:\/\/www.bu.edu\/scnc\/2012\/05\/07\/eating-a-healthy-vegetarian-diet\/","title":{"rendered":"Eating a Healthy Vegetarian Diet"},"content":{"rendered":"

By Josianne Cadieux, Sargent Choice Nutrition Center Dietetic Intern<\/a><\/p><\/blockquote>\n

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Intro<\/strong><\/p>\n

Vegetarians have been found to have lower<\/em> risk of developing obesity, diabetes, cardiovascular disease, high blood pressure, and some forms of cancer. However, these health benefits only hold true if a person consumes a healthy vegetarian diet including whole grains, fruits, vegetables, plant based protein sources (beans, tofu, tempeh), and healthy fats.<\/p>\n

It is important to be aware that nutrient deficiencies can be a problem for people consuming vegetarian diets. Nutrients of greatest concern include riboflavin, vitamin B12, vitamin D, iron, calcium, zinc, and omega 3 fatty acids.<\/p>\n

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Tips to make sure you\u2019re getting enough Calcium:<\/strong> If you do not consume dairy products, you may not be getting enough calcium. Fortified soy and rice beverages are a good source of calcium. Other calcium-rich foods include broccoli, soybeans, almonds, tofu, figs, bok choy and kale.<\/p>\n

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Tips to get make sure you\u2019re getting enough Iron: <\/strong>The iron in plant foods is not as readily available to our bodies as the iron in meat. Iron is found in eggs, dried beans and lentils, whole grains, iron-enriched cereals and pasta, dark green leafy veggies, dried fruit and some nuts and seeds. To help better absorb iron, make sure to include a vitamin C-rich food (such as citrus fruit or juice, tomatoes or tomato juice, broccoli, cauliflower, red or green peppers, melons, berries or kiwi fruit) at each meal.<\/p>\n

Boston University\u2019s Sargent Choice Nutrition Center offers free nutrition counseling to students, so if you are thinking about becoming vegetarian\/vegan or you are already vegetarian\/vegan and want to make sure you are getting everything that you need, make an appointment with one of our Registered Dietitians.<\/em><\/strong><\/p>\n

Vegetarian and Vegan Recipe Resources:<\/strong><\/p>\n

Sargent Choice Vegetarian Recipes<\/a><\/p>\n

Eating Well Vegetarian Recipes <\/a><\/p>\n

Vegan Yum Yum<\/a><\/p>\n

Fat Free Vegan Kitchen<\/a><\/p>\n

The Post Punk Kitchen<\/a><\/p>\n

References:<\/strong><\/p>\n

Havala, Suzanne. \u00adBeing Vegetarian for Dummies<\/span>. Wiley Publishing, Inc. Indianapolis, IN, 2001.<\/p>\n

Image from: http:\/\/loseweight-safe.com\/diets\/considerations-of-a-vegetarian-diet\/<\/p>\n