Most people assume that meat and dairy are an extremely important part of the human diet, and that by cutting them out we are losing a lot of valuable nutrients. This is a major misconception. Although it is easy to become an unhealthy vegetarian or vegan by simply only eating starches and junk food. It is also easy to fill your diet with a wide range of healthy alternatives.
There are lots of options for vegetarians or vegans to replace the protein in their diets, such as nuts, seeds, beans, soy, and grains. Many of these things people will eat without thinking of them as a protein. The all holy peanut butter is a great source of protein and if you’re feeling festive at this spooky time of year then snacking on some pumpkin seeds is also a great idea. Another delicious seed for protein is the hemp seed which is excellent when sprinkled over granola or amongst a trail mix. Getting into the winter season it won’t be hard to fill your diet of cozy, comforting, bean recipes. It is the season of black bean chilis, and lentil soups. Of course another great snack is pita bread and hummus, which of course is packed with protein as its made of chickpeas. Soy, another protein source means you can mix in tofu and tempeh into your diet as well as binge on the addictive edamame whenever you want. Probably the easiest source of protein are grains, but it seems to also be the least thought of. Easily consumed by simply eating granola, oatmeal, or whole wheat bread, the grain category is almost forgotten. Meat is only one source of protein and needless to say it is easily replaced.
Another concern is where vegetarians or vegans will get their iron from. As someone who is a vegetarian and severely anemic, this is of utmost importance to me. Besides meat, iron is also found in legumes, grains, nuts, seeds, and vegetables. Pumpkin seeds are also an iron source as well as a protein source, so stock up now. Munching on pistachios is also a great way to get your iron. Again soybeans and therefore soy products can also be a good iron source. For grains, brown rice, and quinoa are where you want to focus. More important that what to eat is how to eat it. For the best iron absorption you should start by cooking with cast iron skillets, and try to eat vitamin c rich foods along with iron rich foods. It is also important to eat small amounts of iron rich foods at one time. This is because if you try to consume mass amounts of iron then you will actually absorb less. Coffee and tea will also prevent absorption if consumed with iron based meals. Lastly, spinach is an ironic vegetable in this situation as it contains iron but it also blocks the absorption for other sources, so instead of filling your diet with spinach salads you may want to try a variety of iron rich meals.
Calcium is the nutrient that many people believe vegans may be deficient in. However, there are many channels to gain calcium from. Starting with the obvious almonds,(almond milk is much higher in calcium than regular milk), you can also gain it from white beans, dried figgs, bok choy, kale, oranges( and orange juice), sea weed, sesame seeds, and again soy products. Needless to say if vegans can add at least some of these options into their diet with the right measurements then they’ll be fine or more than.
Above I have talked about a lot of different ways to to make sure that as a vegetarian or vegan you can get all the nutrients you need without meat or dairy. However, it is most important to make sure that you are not only eating these foods, but also eating them in the right measurements to make sure you are meeting your nutritional requirements. Below I have listed a few places where you can find more information on how to best go about putting together a well rounded meal.
http://greatist.com/health/18-surprising-dairy-free-sources-calcium
http://www.nomeatathlete.com/iron-for-vegetarians/
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=158